The Anxiety and Depression Workbook: Simple, Effective CBT Techniques to Manage Moods and Feel Better Now

by Michael A. Tompkins PhD, ABPP, Judith S. Beck PhD (Foreword by)

Overview

Don’t let anxiety and depression keep you from living life to the fullest.

If you suffer from co-occurring anxiety and depression, you may experience an overwhelming urge to avoid difficult emotions and emotional experiences. The last thing you want to do is kick the hornet’s nest you carry around with you. However, the latest research in psychology emphasizes the importance of approaching—rather than avoiding—your emotions. Avoiding emotions works in the short term, but in the long term it only teaches you to believe you can’t handle your feelings. What you need is a solid set of tools that will allow you to feel a full range of emotions with confidence. This book will provide just the tool set you require. 

In this workbook, psychologist Michael Tompkins offers evidence-based cognitive-behavioral therapy (CBT) skills to help you target and tear down the emotional avoidance barriers that drive your anxiety and depression. By engaging with the emotions you’ve been seeking to avoid, you’ll learn, “I can handle this feeling.” You’ll also find strategies to help you stay calm during emotional situations; and discover relaxation and mindfulness techniques to deal effectively with difficult thoughts and feelings, and improve your mood and well-being.

The tools in this workbook help you learn this important lesson: You can handle emotions, even unpleasant ones. When you believe you can handle feeling anxious and depressed, you’re less likely to avoid those feelings, creating space for you to be more willing to do the things that you want to do in your life.

Product Details

ISBN-13:	9781684036141
Publisher:	New Harbinger Publications
Publication date:	04/01/2021
Pages:	264
Sales rank:	256,260
Product dimensions:	7.90(w) x 9.90(h) x 0.80(d)

About the Author

Michael A. Tompkins, PhD, ABPP, is a board-certified psychologist in behavioral and cognitive psychology. He is codirector of the San Francisco Bay Area Center for Cognitive Therapy, and a faculty member of the Beck Institute for Cognitive Behavior Therapy. Tompkins is author or coauthor of fifteen books, and presents to national and international audiences on cognitive behavioral therapy (CBT) and related topics. His work has been highlighted by media outlets, including in The New York Times, The Wall Street Journal, on television (TLC, A&E), and on radio (KQED, NPR).


Judith S. Beck, PhD, is president of the Beck Institute for Cognitive Behavior Therapy and clinical professor of psychology in psychiatry at the University of Pennsylvania. She is author of the seminal text, Cognitive Therapy, which has been translated into more than twenty languages, and whose third edition contains a recovery orientation.

Table of Contents

Foreword vii

Part I Understand Your Emotions and Prepare to Change

Chapter 1 What Is Emotional Inflexibility? 2

Chapter 2 Anxiety and Depression 10

Chapter 3 Record the ABCs of Emotion 31

Chapter 4 Build Motivation and Set Goals 45

Part II Learn Skills to Build Your Emotional Flexibility

Chapter 5 Build Flexible Attention 82

Chapter 6 Build Flexible Thinking 96

Chapter 7 Build Flexible Action 137

Chapter 8 Build Emotion Tolerance 175

Chapter 9 Build Gratitude and Self-Compassion 207

Chapter 10 Keep Going 232

Acknowledgments 243

References 245

Interviews

Tompkins resides in Oakland, CA.

Editorial Reviews

This excellent workbook contains a wealth of practical information, presented in easy-to-understand language; complete with graphs, worksheets, and practice exercises. All is designed to help distressed persons act in the face of their anxious and depressed feelings—rather than avoid them. Conceptually, the focus is on teaching a variety of skills to build emotional, cognitive, and behavioral flexibility. Learning these skills will enable the reader to create lasting change that will reduce distress and improve quality of life.”
—Dolores Gallagher-Thompson, PhD, ABPP, emerita professor in the department of psychiatry and behavioral sciences at Stanford University School of Medicine, practicing geropsychologist, and internationally recognized researcher in dementia family caregiving

Dolores Gallagher-Thompson

The main idea of cognitive behavioral therapy (CBT) is that we can feel better by practicing new habits of thought and behavior, and there is a wealth of evidence to back up this idea. In The Anxiety and Depression Workbook, Michael Tompkins walks you through the steps of CBT, including challenging negative thoughts, mindfulness, reducing avoidant behavior, problem-solving, exposure, and self-compassion. Tompkins speaks to the reader in a manner that manages to be comprehensive yet also highly accessible. It’s like having a master therapist at your side as you read. If you suffer from anxiety or depression, this is the book for you. I’ll be recommending it to my clients for years to come.”
—David F. Tolin, PhD, director of the Anxiety Disorders Center at the Hartford HealthCare Institute of Living, president of the Association for Behavioral and Cognitive Therapies (ABCT), and coauthor of The Big Book of Exposures

David F. Tolin

If you are seeking evidence-based tools and strategies to help you cope with anxiety and depression, I urge you to read this book. Michael Tompkins is an experienced and talented clinician who has used these strategies to help thousands of individuals. If you read this book, he can help you too.”
—Jacqueline B. Persons, PhD, director of the Oakland Cognitive Behavior Therapy Center; and clinical professor in the department of psychology at the University of California, Berkeley

Jacqueline B. Persons

This workbook could not be timelier as an invaluable resource for the growing number of people who struggle with anxiety and depression—especially as we battle an unprecedented global health crisis. Michael Tompkins masterfully explains psychological theory and integrates evidence-based interventions into easily applied strategies for reducing emotional pain, improving functioning, and facilitating values-based living. Numerous real-life examples lend validation to reduce shame and illustrate effective implementation of skills.”
—Rochelle I. Frank, PhD, assistant clinical professor of psychology at the University of California, Berkeley; adjunct professor at The Wright Institute; and coauthor of The Transdiagnostic Road Map to CaseFormulation and Treatment Planning

Rochelle I. Frank

If you struggle with anxiety or depression, you should read The Anxiety and Depression Workbook. Written by a very seasoned clinician, it offers a coherent set of strategies for managing these emotional concerns that are based on contemporary clinical science.”
—R. Trent Codd III, EdS, executive director of the CBT Center of Western North Carolina, and coauthor of Socratic Questioning for Therapists and Counselors

R. Trent Codd III