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Anxiety and Panic Resources : B...


Recommended Self-Help Books on Anxiety and Panic Disorder



The Anxiety and Phobia Workbook
Edmund Bourne

Bourne teaches specific self help skills for overcoming problems with panic, anxiety and phobias. There is information on the appropriateuse of medications and herbal supplements. This is a practical and highly regarded self-help resource on the treatment of anxiety. 2011, New Harbinger


This book was a Pick of the Month Self-Help Book! Read David's full Book Review.


Anxiety Disorders and Phobias: A Cognitive Perspective
Aaron Beck, et. al.

The founder of cognitive therapy and two colleagues apply the concepts to the treatment of anxiety disorders and phobias. Part I explains how the complex symptoms of generalized anxiety disorder and phobias arise; Part II shows how distorted perceptions of threat and danger are corrected through cognitive restructuring, relaxation, and distraction techniques. 2005, Basic Books, 15th Edition

Anxious 9 to 5: How to Beat Worry, Stop Second Guessing Yourself, And Work With Confidence
Larina Kase, Joe Vitale, Martin M. Antony

Anxiety, worry, perfectionism, self-defeating thoughts and fears of failure in the workplace can hold you back from achieving the success you deserve, despite how hard you work. This self-help book offers simple and effective techniques to get your workplace anxiety under control once and for all so you can enjoy work and be more productive. 2006, New Harbinger

Beyond Anxiety and Phobia: A Step-by-step Guide to Lifetime Recovery
Edmund Bourne

True recovery from anxiety symptoms requires understanding the meaning of those symptoms and going deeper to face their underlying sources in a fundamental way. This self-help book provides an array of strategies including alternative therapies such as herbs, yoga, massage, acupuncture and homeopathy; and addresses the impact of perfectionism and other personality issues. 2001, New Harbinger

Calming Your Anxious Mind: How Mindfulness and Compassion Can Free You From Anxiety, Fear and Panic
Jeffrey Brantley and Jon Kabat-Zinn

This compassionate self-help book teaches the principle of mindfulness to relieve a wide range of stress-related conditions. Mindfulness is receptive, non-judgmental, present- moment awareness, a state of focusing attention only on the here and now. The book teaches skills for calming and relaxing the mind and body. 2007, New Harbinger

The Cognitive Behavioral Workbook for Anxiety: A Step-by-Step Program
William J. Knaus

With this self-help book, you'll develop a personal plan to recognize your anxiety triggers, develop skills to stop anxious thoughts before they get out of control, and stop needless fears from coming back. The powerful tools in this book will help you: silence the irrational thoughts that trigger anxiety; create a personal plan to overcome excessive fears and worries; stop expecting perfection from yourself and start feeling confident; calm yourself when panic takes hold; defeat depression and other conditions that often occur with anxiety; build self esteem; and track your symptoms and maintain your progress. <2008,

New Harbinger


Conquering Depression and Anxiety Through Exercise
Keith Johnsgard

This self-help volume summarizes the data that exercise can be an antidote to depression, as well as advantageous to one’s general wellness. It presents experimental studies and case studies that track the role of exercise in raising mood, as well as studies comparing the effect of exercise along with other treatment options, such as talk therapy and medication. Johnsgard acknowledges that exercise alone is not always enough to cope with depression or anxiety and examines ways to motivate oneself to exercise, how to exercise well, and how to manage the possible risks of exercise.2004, Prometheus Books

Coping with Anxiety: 10 Simple Ways to Relieve Anxiety, Fear, and Worry
Edmund J. Bourne, Lorna Garano

Anxiety affects 25 million people in the United States, and treatment can be difficult and daunting. This self-help book takes a sensible, clinically based approach by teaching ten simple steps. The tips range from "thinking realistically" to "taking constructive coping actions" and include friendly exercises for combating a particluar aspect of anxiety. 2003, New Harbinger

Depressed and Anxious: The Dialectical Behavior Therapy Workbook for Overcoming Depression & Anxiety
Thomas Marra

DBT begins with the assumption that psychological problems are the result of emotional responses that are in conflict. It integrates a range of therapeutic techniques to tease apart and resolve the competing internal needs and urges that generate anger, depression, and anxiety. Self-help exercises focus on assisting readers to become more responsive to uplifting aspects of their environment and tolerant of unavoidable emotions. 2004, New Harbinger

Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, & Distress Tolerance
Matthew McKay, Jeffrey Wood, Jeffrey Brantley

Research shows that DBT can improve your ability to handle distress without losing control and acting destructively. In order to make use of these techniques, you need to build skills in four key areas--distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness. This book, a collaborative effort from three esteemed authors, offers straightforward, step-by-step exercises for learning these concepts and putting them to work for real and lasting change. The individual struggling with overwhelming emotions and DBT therapists will benefit significantly from this self help workbook. 2007, New Harbinger

Don’t Panic: Taking Control of Anxiety Attacks
Reid Wilson

This self-help book offers an accessible and practical self-help program for reducing and eliminating incapacitating panic attacks. The author explains how attacks occur and provides a detailed five-step strategy for controlling the moment of panic. He shows how to use breathing exercises, focused thinking and mental imagery to elicit the body’s natural “Calming Response.” 2009, Harper Paperbacks, Revised Edition

Embracing Fear: And Finding the Courage to Live Your Life
Thom Rutledge

Rutledge uses the F-E-A-R acronym to present his paradigm for dealing with fear: Face it; Explore it; Accept it; and Respond to it. Once we understand that which we fear, he says, we can live beyond its tyrannical control. This is a practical, engaging self-help book, with examples from the author’s life as well as from his clinical practice. 2002, HarperCollins

An End to Panic: Breakthrough Techniques for Overcoming Panic Disorder
Elke Zuercher-White

A useful cognitive-behavioral handbook which focuses on changing thoughts, beliefs and behaviors to reduce anxiety. This highly regarded self-help book for people with panic disorders teaches readers how to feel the symptoms of anxiety without the anxiety itself, and includes ways to cope with stress and conflict, fearful situations, as well as how to avoid relapse. 2000, New Harbinger

Feel the Fear and Do It Anyway
Susan Jeffers

Jeffers teaches a ten-step program to convert the negative emotions of fear, indecision and anger into power, action and love. She offers cognitive exercises and visualization techniques to help persons move beyond destructive fear. 2006, Ballantine Books

Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy
Steven C. Hayes

This self-help book offers a five-step plan for coping with painful emotions such as anxiety and depression. You can learn to engage with painful thoughts and feelings through step-by-step acceptance and mindfulness-based techniques, discovering how to let go of control, and develop compassion and flexibility. 2005, New Harbinger

Helping Your Anxious Child: A Step-By-Step Guide for Parents
Sue Spence, Vanessa Cobham, Ann Wignall

All kids get scared, but some fears can escalate into paranoias with long-term ramifications. This step-by-step self-help guide tackles the why, how, and what now of anxiety disorders. Written in everyday language, it describes in detail strategies and techniques parents can combine into a comprehensive self-help program for managing a child's worry while building confidence and self-control. 2000, New Harbinger

Natural Relief for Anxiety: Complementary Strategies for Easing Fear, Panic & Worry
Edmund J. Bourne, Arlen Brownstein, Lorna Garano

This user-friendly self-help book offers a drug-free approach to overcoming anxiety. It outlines an alternative and more lasting way to control anxiety by making gentle, natural changes to your lifestyle that promote wellness in mind and body. 2004, New Harbinger

The Panic Attack Recovery Book: Step-by-Step Techniques to Reduce Anxiety and Change Your Life - Natural, Drug-Free, Fast Results
Shirley Swede and Seymour Jaffe

This seven-step, drug-free program written jointly by a physician and a recovered sufferer explains what goes on in the body when panic disorder strikes and how it can be controlled. With behavioral techniques, fitness and nutrition plans and encouraging true stories this self-help book offers hope to people with panic disorder, agoraphobia, and other anxiety-related conditions. 2000, New American Library

10 Simple Solutions to Panic: How to Overcome Panic Attacks, Calm Physical Symptoms, & Reclaim Your Life
Martin M. Antony, Randi E. McCabe

The authors provide easy to follow guidelines that will help sufferers of panic attacks better understand their condition and gain control over it. Exercises, empowering suggestions for dealing with specific situations, and self-care tools for setting and achieving short and long-term goals are included. 2004, New Harbinger

Thoughts & Feelings: Taking Control of Your Moods and Your Life: A Workbook of Cognitive Behavioral Techniques
Matthew McKay, Patrick Fanning, Martha Davis

This self-help book offers a simple and easy to understand discussion of how to use the principles and techniques of cognitive behavioral therapies to help control anxiety, depression, moods and build self esteem in your life.2007, New Harbinger

Transforming Anxiety: The Heartmath Solution to Overcoming Fear And Worry And Creating Serenity
Doc Childre, Deborah Rozman

At the core of the Heart Math method is the idea that our thoughts and emotions affect our heart rhythms. By focusing on positive feelings such as appreciation, care, and compassion you'll learn to engage your heart to bring your emotions, body, and mind into balance. 2006, New Harbinger

Women Who Worry Too Much: How to Stop Worry & Anxiety from Ruining Relationships, Work, & Fun
Holly Hazlett-Stevens

Women are more likely than men to develop anxiety disorders, and to worry more about things like social problems, work, and finances. Women Who Worry Too Much addresses the fundamentals of worry and offers strategies for overcoming it that include monitoring personal worry triggers, breaking worry-provoking habits, and avoiding avoidance—a major aggravating factor for all anxiety disorders. From it, you’ll learn to use mindfulness techniques to avoid ruminating on the past or the future and how to use progressive relaxation to cope with worrisome situations. 2005, New Harbinger

Worry: Hope and Help for a Common Condition
Edward Hallowell

Hallowell offers a practical approach for dealing with destructive patterns of worrying. His approach helps worriers move beyond self-blame to awareness and positive action. 1998, Ballantine Books

The Worry Cure: Seven Steps to Stop Worry from Stopping You
Robert L. Leahy

Do you suffer from the "what-if disease"? This self-help book is a systematic, accessible self-help guide to gaining control over debilitating anxiety. It includes a section on self-assessment and a seven-step worry-reduction plan. 2006, Three Rivers Press

Books by Dr. Claire Weekes:

* "Complete Self Help for Your Nerves"

* "Hope and Help for Your Nerves"

* "Pass Through Panic: Freeing Yourself from Anxiety and Fear"

* "The Latest Help for Your Nerves"


Other Books:

* "How to Help Your Loved One Overcome Agoraphobia: by Karen P. Williams

(I personally highly recommend the above, GREAT book, both about agoraphobia AND panic disorder/attacks.  Great for the loved one who doesn't understand and also great for the sufferer.  A lot of great info and insight!)


* "Anxiety and Stress Self-Help Book" by Susan M. Lark, MD


* "Retraining the Brain: A 45 day Plan to Conquer Stress and Anxiety" by Dr. Frank Lawlis (seen frequently on "The Dr. Phil Show")





*I am not endorsing any of these programs personally.  Please do your HOMEWORK when looking into any of these kinds of programs, as some are quite pricey!  Different people will have different experiences, anyone who has first hand experience with these programs, please leave a comment about it, and whether or not you'd recommend it.  My personal opinion about these programs is that they are very much solely about profit.  I think trying some of the MANY self help books out there first is the way to go, versus spending hundreds of dollars on these programs.


* "Panic Away"

(I personally have purchased "Panic Away" and was not impressed.  It felt like a teaser, like you were always waiting for the author to get to the answer, but no real clear "answer" was ever given.)


* Lucinda Bassett's "Midwest Center for Stress and Anxiety"


Here is a link to a great article from CNN about how to handle stressful situations:


Please feel free to comment, and add any resource you're familiar with, along with a review, how it helped you (or didn't), and any other details you can share.  I would love to have a nice long list of various resources people can utilize to help themselves. 

I'm a firm believer that the VERY first book anyone should buy to address anxiety and panic is "The Anxiety and Phobia Workbook".  This book has been around for a long time, and is recomended by many mental health professionals.  It's a great resource...I personally found it VERY useful!

ANYTHING you can do for yourself will empower you.  MUCH of treating anxiety involves work, learning how to retrain your thinking to stop that anxious cycle.



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panic books
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