The Anxiety & Phobia Workbook, Fourth Edition

The text of this fourth edition has been fully revised and expanded and includes two new chapters: a discussion of physical conditions that can aggravate anxiety and an overview of the use of mindfulness practice in the treatment of generalized anxiety disorder and some forms of obsessive-compulsive disorder. As in previous editions, the book offers the most up-to-date information on medications, natural supplements, and complementary strategies that can alleviate anxiety symptoms. The sections on relaxation, nutrition, and exercise have all been updated and broadened.

The book contains a wide array of topics: causes of anxiety, coping with attacks, pharmaceutical treatments, holistic treatments, psychological approaches, nutrition, relaxation, where to find support, how to give support... the book would be worth triple its price just for the richness of information Dr. Bourne has compiled.

Add to that the excellent workbook exercises and techniques, and you have a truly indispensable resource.

I was very pleased with the presentation of the material. This book is not overflowing with warm and fuzzy, touchy-feely reassurances like many "self-help" books. Instead, it has proven, practical, self-paced techniques and exercises which you can use in your daily life, presented in a clear and easy-to-digest format. It's not a dry textbook, and it's not a bit of pop-psychology fluff -- this is a powerful tool for anyone whose quality of life has diminished because of anxiety and fear.

Good luck!


Useful Tool for Therapists or as a Self-Help Workbook   September 22, 2002
Rebecca Johnson (Washington State)
161 out of 216 found this review helpful

Did you know that anxiety disorder is fairy common and affects approximately one out of every ten people in the United States at any given time. Could we all be living under too much stress? I think so.

"Research conducted by the National Institute of Mental Health shows that anxiety disorders are the number-one mental health problem among American women and are second only to alcohol and drug abuse among men."

Have you ever felt panicky?
Are you fearful of entering certain places?

Are you anxious in social situations?
Do you feel apprehensive for extended periods of time?

This workbook is a practical guide that offers help to anyone struggling with panic attacks, agoraphobia, social fears, generalized anxiety and obsessive-compulsive behaviors. Dr. Edmund J. Bourne, Ph.D. is a psychologist and author who specializes in the treatment of phobias and other anxiety disorders.

Some of the Topics Include:

Causes of Anxiety Disorders
Visualization for Anxiety

Overcoming Negative Self-Talk
Real-Life Desensitization
Coping with Panic Attacks
Imagery Desensitization
Identifying and Expressing Feelings
Existential and spiritual Perspectives on Anxiety
Changing Mistaken Beliefs
Relaxations Techniques
Physical Exercise
Asserting Yourself
Nutrition
Medication
How to Create Your Own Recovery Program
Self-Esteem (including creating a relationship with your inner child)

This book emphasizes that anxiety can be a result of cumulative, long-term stress and there is a focus on adopting lifestyle changes to promote a more relaxed, balanced and healthy approach to life.

The chapter on Relaxation gives some great advice. Simple techniques like breathing properly or visualizing yourself in a peaceful scene can give immediate relief. There are lists of coping statements you can say to yourself to encourage calmness when you feel panic symptoms coming on. The list of 57 affirmations help you counter mistaken beliefs. Like, you tell yourself that you are responsible and in control of your life or you are willing to accept yourself the way you are and will take small steps to recover at your own pace.

I also liked the "Self-Nurturing Activities" which is a fun list of activities to make yourself feel good. Something as simple as taking a warm bath to sleeping out under the stars. The "Life Events Survey" is very interesting. The Death of a spouse, divorced, marital separation or being fired from work are at the top of the stress scale. Christmas comes in at 12 on the stress score as compared to 29 when you have trouble with inlaws.

For example: If you got married, changed to a different line of work, changed residence, and took two vacations, your total stress score would be at 132.

According to this chart, my current stress level is at 143. So, I am below the level of cumulative stress. Between 150 and 300 you would be suffering from chronic stress depending on how you perceived and coped with any particular life events.

I would recommend this book to anyone who is dealing with:

Panic Disorder
Agoraphobia
Social Phobia
Obsessive-Compulsive Disorder
Post-Traumatic Stress Disorder
Acute Stress Disorder
Food Allergies

"But do not distress yourself with imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself." -Desiderata by Max Erhmann

The most comprehensive book I've seen on
this subject!

~The Rebecca Review


A life saver!   December 11, 2004
Rebecca Miller (Ohio, USA)
14 out of 17 found this review helpful

This book was an enormous help to me. Knowing why we do what we do definately helps. I have highlighted marks all through my book and carried it with me like a Bible. If you suffer from panic attacks, seperation anxiety, GAD, depression, PTSD, OCD, seasonal affect disorder or agoraphobia this book can change your life!


Gets you back on the horse...   December 17, 2000
27 out of 35 found this review helpful

This is a wonderful book that helps you to understand anxiety at it's root and how to overcome it. I found it VERY enlightening and easy to understand. I think the most important thing the book does is help you to understand where anxiety comes from, and that you are NOT alone -- 1/3 of our society suffers from some form of anxiety. I also found the nutritional aspects very interesting as well (sometimes it's as simple as altering your diet or getting more of a certain vitamin or amino acid).

A few of years ago, out of the blue, I suddenly began having panic attacks. I found this book by chance, at a bookstore (I knew I made a good choice when the cashier went on and on about how much it helped her) and I am very grateful I found it when I did. Had I not overcome my fears, I would have missed out on many wonderful things that my anxiety would have prevented me from experiencing -- including traveling to Europe. During that difficult year, just imagining a 9-hour flight used to bring up all sorts of anxieties. I decided I could not let this fear stand in the way of a once-in-a-lifetime experience, so when the time came, I took a little GABA (an amino acid recommended in the book) and packed a tiny notebook with helpful things from the workbook in my bag. However, truth be told, I never needed to open that notebook because of the way the book re-trains your mind to THINK... you can "talk yourself out of attacks" when you feel them coming on. I am happy to say that, not only did I make that first trip overseas, I went on a second overseas trip the following year (this time to Greece!). Thanks to this book, I have not had a panic attack in almost three years.

I highly recommend this book.