The Anti-Anxiety Notebook (2024)

• 40 Guided Journal Entries for in-the-moment support
• Structured exercises proven to help reduce anxiety and track patterns
• 5 check-ins covering different therapy tools for anxiety
• 100+ Notes and Tips From Therapists

• This notebook is filled with 272 pages of 75 gsm cream paper for a smooth & fluid writing experience.
• Hardcover, with a thread-sewn, flat-lay binding. Linen cover material. Heat-sealed ribbon.
• (LxWxH): 8.5" x 5.5" x 0.63", 0.84 lb.

Hod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.

Rachel Brenner received her PhD in Counseling Psychology with a Graduate Certificate in Quantitative Psychology from Iowa State University in 2018. She worked as an Assistant Professor at SUNY Albany (2018-2020) and Colorado State University (2020-2022). Her academic research primarily examined how people respond to distress and how these responses impact mental and physical health. In July 2022, Rachel became a Staff User Researcher for Twilio. Using her research and psychology background, she conducts user research and mentors junior researchers to help Twilio develop user-friendly products and build a more connected world.

Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalization programs. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.

Emory Strickland is a licensed clinical psychologist in Washington State and currently works at the Evidence Based Treatment Centers of Seattle (EBTCS) in the Anxiety Center. He has significant experience delivering evidence-based treatments and working with clients struggling with a range of anxiety and related disorders including, OCD, panic disorder, depression, GAD, social anxiety disorder, specific phobias, PTSD, and body-focused repetitive behaviors.

At the start of The Anti-Anxiety Notebook, you'll check-in on your anxiety and set intentions for what change you want to see and feel. Plus, read helpful therapist tips to get started journaling right away.

Knowing what you want to get out of The Anti-Anxiety Notebook will help you build self-awareness, motivation, focus—and track progress and growth—as you begin using the tools of Cognitive Behavioral Therapy.

We want to empower you with research and mental health knowledge about your lived experience with anxiety. Take some time to skim through the introduction and resources in the back to orient yourself to the journaling experience.

When we understand how or why a tool or method works, we’re often much better equipped to put it into practice. Our therapists distilled some of the best practices for anxiety so you can contextualize your day-to-day journaling practice in proven methods.

Each journal entry is designed for you to use daily for ongoing reflection, or for when you need it. They're meant to take the pressure off by giving you helpful prompts and options for how you want to journal.

Most of us have tried (and struggled) to insert a daily journaling exercise into our routines. Instead, the journal is here when you need it, so it never feels forced or like a chore.

Each journal entry includes a Note From a Therapist with open space for continued writing. These are therapist-crafted tips, prompts, and guidance to help you cultivate deeper self-awareness and more “aha!” moments.

Once you've had a chance to process and reframe your stressful situation, the reflection gives you a chance to take a step back and think about the bigger picture.

This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide 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 for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
In case you need urgent assistance, here are some resources:

• All Emergencies - 911
• National Suicide Prevention Lifeline - 988
• SAMHSA National Helpline - 1 800 622 HELP (4357)
• Crisis Text Line - Text HOME to 741741
• If you're located outside of the US, visit this page to find resources for your country

Build a routine of self-care and intention

Enhance your progress in and out of therapy sessions

For the two most commonly co-occuring conditions

Effective in-the-moment and ongoing support for everyday stress

After about a couple of weeks using this book, I can confidently say that this has helped me a lot. I feel so much more at peace now than when I was constantly ruminating, catastrophizing, and emotional reasoning prior to this notebook.

— Jessica C.

I have reached for this book countless times and will continue to do so. It has helped me immensely to take a step back, access my situation, and calm down.

— Kayla C.

I have been using the notebook for a few months, and have found it extremely helpful in learning to recognize negative thought patterns and emotional reasoning in real time, so that I can reframe my thoughts and work through the rough spots quicker.

— Stacey S.

When using this notebook I can clearly see what's happening and diffuse the situation. The questions they ask really detangle the anxiety and diminishes it very quickly.

— Rebekeh R.