Anxiety and Phobia Workbook , livre ebook

“In this sixth edition of The Anxiety and Phobia Workbook , Edmund J. Bourne has refined and expanded on his thoughtful holistic message to those who struggle with anxiety. There are many things you can do to relieve your suffering in order to live a fuller and more meaningful life. I highly recommend this classic resource to anyone suffering with anxiety or a phobia.”
— Michael A. Tompkins, PhD , author of Anxiety and Avoidance and codirector of the San Francisco Bay Area Center for Cognitive Therapy
“Edmund J. Bourne’s book is chock-full of tested ideas and exercises that practically anyone who suffers from anxieties and fears can put to immediate use to get relief from anxiety and prevent it from coming back.”
— Bill Knaus, EdD , author of The Cognitive Behavioral Workbook for Depression and The Cognitive Behavioral Workbook for Anxiety
“Since Bourne sees anxiety as ‘stress over time,’ the twenty-five years of success for his book has given ‘help over time.’ This new sixth edition takes the best and makes it better by incorporating recent developments in understanding the nature and treatment of anxiety. Comprehensive in every way, it is a one-stop shop for persons with anxiety, and an invaluable and unparalleled resource for clinicians working with them.”
— Timothy A. Sisemore, PhD , director of research and professor of counseling and psychology at Richmont Graduate University and author of Free from OCD
“In this updated version of a classic, Edmund J. Bourne guides us carefully through a wealth of information on anxiety, anxiety disorders, and phobias. Thorough and articulate, he covers solid fundamentals, from careful descriptions of symptoms to current treatments. He includes information on medication and nutrition, and self-help strategies for each area of difficulty. A must-read for anyone struggling with anxiety and a great resource for therapists, the book is an excellent contribution to the field.”
— Lynne Henderson , founder of the Social Fitness Center and founder and codirector, with Philip Zimbardo, of the Shyness Institute
“As a person once challenged by anxiety, and as a professional, I am truly grateful for this book. It is the encyclopedia of healing from anxiety and phobias, not to read all at once, but a resource to reach for that has just what you need each day or each month … easy and reassuring to follow … life-changing.”
— Mani Feniger , author of Journey from Anxiety to Freedom
“This is a concise, practical, and comprehensive directory on how to reduce anxiety. A highly regarded and widely known resource.”
— Authoritative Guide to Self-Help Resources in Mental Health, Revised Edition
“A great resource for a holistic approach.”
— Reid Wilson , author of Don’t Panic
“Extremely well done.”
— Christopher McCullough , author of Managing Your Anxiety
“Any who’ve struggled with panic attacks and fears will find this packed with self-help exercises and guidelines to overcoming anxiety and stress, from understanding how to assert oneself to creating a positive recovery strategy.”
— Midwest Book Review
“This workbook offers a practical and comprehensive guide to anyone struggling to cope with the many-faceted manifestations of panic and anxiety.”
— Child and Behavior Therapy
Edmund Bourne
New Harbinger Publications, Inc. -->
Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Distributed in Canada by Raincoast Books

Copyright © 2015 by Edmund J. Bourne
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com

Cover design by Amy Shoup
Text design by Tracy Marie Carlson
Acquired by Catharine Meyers
Edited by Jean Blomquist

All rights reserved


Library of Congress Cataloging-in-Publication Data
Bourne, Edmund J.
The anxiety and phobia workbook / Edmund J. Bourne, PhD. -- Sixth edition, revised
pages cm
Includes bibliographical references.
ISBN 978-1-62625-215-8 (paperback) -- ISBN 978-1-62625-216-5 (pdf e-book) -- ISBN 978-1-62625-217-2 (epub) 1. Anxiety--Treatment--Popular works. 2. Phobias--Treatment--Popular works. I. Title.
RC531.B67 2015
616.85’22--dc23
2014042452
This book is dedicated to anyone who has struggled with anxiety or an incomprehensible fear.
But do not distress yourself with imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself.
—Max Ehrmann, “Desiderata”
Contents
Grateful Acknowledgment
Preface to the Sixth Edition
Introduction
1. Anxiety Disorders
2. Major Causes of Anxiety Disorders
3. Recovery: A Comprehensive Approach
4. Relaxation
5. Physical Exercise
6. Coping with Panic Attacks
7. Help for Phobias: Exposure
8. Self-Talk
9. Mistaken Beliefs
10. Personality Styles That Perpetuate Anxiety
11. Ten Common Specific Phobias
12. Dealing with Feelings
13. Being Assertive
14. Self-Esteem
15. Nutrition
16. Health Conditions That May Contribute to Anxiety
17. Medication for Anxiety
18. Meditation
19. Personal Meaning
Appendix 1 Helpful Organizations
Appendix 2 Resources for Relaxation
Appendix 3 How to Stop Obsessive Worry
Appendix 4 Affirmations for Overcoming Anxiety
Grateful Acknowledgment
To all the staff at New Harbinger who contributed to this edition: Heather Garnos, Catharine Meyers, Nicola Skidmore, Amy Shoup, Tracy Carlson, and others—as well as Jean Blomquist, who served as copy editor. Thank you for the care and attention you gave to the sixth edition of this book and for your flexibility and patience in working with me over the year it took to bring the project to completion.
Preface to the Sixth Edition
Twenty-five years have passed since this book was first published as a broad summary of the diverse approaches for treating anxiety disorders. Over that time, the book has been quite well received, reaching many people and undergoing many translations throughout the world.
Much has changed in the field of anxiety disorders over nearly four decades. The 1980s and ’90s saw the growth of cognitive behavioral therapy as the dominant treatment approach for all anxiety disorders. In the twenty-first century, there has been an increasing specialization in the field, with numerous books, programs, and special organizations devoted to each of the major anxiety disorders (for example, the OC Foundation for obsessive-compulsive disorder). In recent years, there has been a proliferation of websites relating to anxiety, my website, Helpforanxiety.com , being one among many. The national organization representing anxiety disorders changed its name from the Anxiety Disorders Association of America to the Anxiety and Depression Association of America, recognizing the prevalence of depression among many people who struggle with anxiety.
The new edition of this book contains a variety of changes from previous editions. Among them, you will find these changes: Chapter 1 (Anxiety Disorders): The descriptions of the anxiety disorders in chapter 1 have been updated to make them compatible with the new diagnostic manual for behavioral disorders used by all mental health practitioners, The Diagnostic and Statistical Manual of Mental Disorders–Fifth Edition, or DSM–5, which was published in 2013. Chapter 2 (Major Causes of Anxiety Disorders): The descriptions of the biological causes of panic disorder, generalized anxiety disorder, and obsessive-compulsive disorder have been updated based on the latest research in neurobiology. Chapter 6 (Coping with Panic Attacks): Strategies for utilizing different ways to work with coping statements for panic attacks have been added. Chapter 7 (Help for Phobias: Exposure): This chapter has been substantially rewritten to reflect recent new research on exposure. The chapter concludes with a summary of factors that facilitate successful exposure therapy. Chapter 15 (Nutrition): This chapter has been updated, revising the “Low Stress/Anxiety Dietary Guidelines” as well as adding new natural, relaxing supplements such as the amino acid theanine. Chapter 16 (Health Conditions That May Contribute to Anxiety): The chapter has been revised to include new material on premenstrual syndrome and menopause. Chapter 17 (Medication for Anxiety): The chapter has been updated to include medications for anxiety and depression that have come into use more recently, for example, the SMS (serotonin modulator and stimulator) antidepressants Viibryd and Brintellix. Chapter 19 (Personal Meaning): The section “Finding and Fulfilling Your Unique Purpose” has been expanded to include material on identifying values, setting personal goals, and taking committed action based on these goals. Much of the material is based on a recent and popular form of therapy called acceptance and commitment therapy (ACT). The previous (fifth) edition of this book contained a brief chapter on ACT, but most of the material from that chapter has been integrated into chapter 19 of the new (sixth) edition.
The stressful society we live in provides a backdrop for the increasing prevalence of anxiety disorders seen in recent years. Broad societal conditions, such as ongoing economic recession, wage inequality, political polarization, and environmental pollution—as well as more immediate problems with the health care system, schools, urban congestion, the food industry, and technological complexity—all contribute to the stressful times in which we live. In such a society, many people feel anxious, and some go on to develop anxiety disorders.
Fortunately, good help for anxiety and its disorders is available. It is my hope that the variety of interventions offered in this bo