The Cognitive Behavioral Workbook for Anxiety: A Step-By-Step Program

by William J. Knaus, Jon Carlson (Foreword by)

Overview

When anxious feelings spiral out of control, they can drain your energy and prevent you from living the life you want. If you’re ready to stop letting your anxiety have the upper hand, The Cognitive Behavioral Workbook for Anxiety, Second Edition can help you to recognize your anxiety triggers, develop skills to stop anxious thoughts before they take over, and keep needless fears from coming back.

In the second edition of this best-selling workbook, William J. Knaus offers a step-by-step program to help you overcome anxiety and get back to living a rich and productive life. With this book, you will develop a personal wellness plan using techniques from rational emotive behavior therapy (REBT) and cognitive behavioral therapy (CBT), powerful treatment methods proven to be even more effective than anxiety medication. This edition includes new evidence-based techniques such as behavioral activation and values-based action, addresses perfectionism and anxiety, and features updated, cutting-edge research.

Anxiety and panic are intense emotions, and in the moments that you experience them it may seem like you are powerless, but nothing could be further from the truth. This workbook offers a practical program that you can use on your own, or with a therapist, to take back that power and conquer your anxiety.

Product Details

ISBN-13:	9781626250154
Publisher:	New Harbinger Publications
Publication date:	11/01/2014
Edition description:	Second Edition
Pages:	280
Sales rank:	239,429
Product dimensions:	7.90(w) x 9.90(h) x 0.80(d)

About the Author

William J. Knaus, EdD, is a licensed psychologist with more than forty-six years of clinical experience working with people suffering from anxiety, depression, and procrastination. He has appeared on numerous regional and national television shows, including The Today Show, and more than one hundred radio shows. His ideas have appeared in national magazines such as U.S. News & World Report and Good Housekeeping, and major newspapers such as The Washington Post and Chicago Tribune. He is one of the original directors of postdoctoral psychotherapy training in rational emotive behavior therapy (REBT). Knaus is author or coauthor of more than twenty-five books, including The Cognitive Behavioral Workbook for Anxiety, The Cognitive Behavioral Workbook for Depression, and The Procrastination Workbook.


Jon Carlson, PsyD,EdD, ABPP, is a distinguished professor in the Division of Psychology and Counseling at Governors State University and a psychologist at the Wellness Clinic in Lake Geneva, Wisconsin. He is past president of the International Association of Marriage and Family Counselors and founding editor of The Family Journal. He has authored 30 books, including the popular The Mummy at the Dining Room Table (with Jeffrey Kottler), 120 professional journal articles and produced 130 trade and professional video programs.*

Table of Contents

Acknowledgments v

Foreword vii

Introduction 1

Part I Basic Techniques to Defeat Anxiety and Fear

1 Welcome to the World of Anxieties and Fears 9

2 Anxieties and Fears as Friends and Foes 19

3 Your Anxiety Solution 29

4 Developing Your Self-Observation Skills 39

5 Defusing Double Troubles 47

6 Self-Efficacy Training to Defeat Anxiety 55

7 Breaking the Anxiety-Procrastination Connection 63

Part II Cognitive, Emotive, and Behavioral Ways to Defeat Anxiety

8 Scenes for Serenity 77

9 Relax Your Body, Relax Your Mind 85

10 How to Break a Cognition-Anxiety Connection 93

11 Thinking Your Way Out of Anxiety 103

12 Behavioral Methods to Defeat Fear 111

Part III How to Address Special Anxieties and Fears

13 Escaping a Web of Worry 125

14 Managing Anxiety over Uncertainty 139

15 Calming Anxiety Sensations 151

16 Vanquishing Panic 161

17 Combatting Simple Phobias and Fears 175

18 A Multimodal Attack on Anxiety and Fear 185

Part IV Your Personal Anxieties and Fears

19 Ending Perfectionist Thinking 197

20 How to Stop Inhibiting Yourself 205

21 Overcoming Self-Anxiety 215

22 From. Social Anxiety to Social Confidence 223

23 Coping with Mixed Anxiety and Depression 237

24 Preventing Anxiety and Fear from Coming Back 245

Suggested Reading 257

References 259

Index 277

Interviews

William J. Knaus lives in Spofford, NH.

Editorial Reviews

“Outstanding manual that offers a comprehensive approach to change that covers the major areas of anxiety. Uniquely emphasizes the links between anxiety and common co-occurring conditions, such as procrastination and indecision. The book shows how to combat anxiety cognitions, build emotional tolerance, use imagery for relaxation, engage in problem-solving behaviors, and apply tested techniques for solving more than one emotional problem simultaneously. It features self-contracts at the end of each chapter to reinforce change.”
—Janet Wolfe, PhD, former executive director of the Albert Ellis Institute and staff psychologist for thirty-five years, as well as author or coauthor of multiple books, including What to Do When He Has a Headache


“This book is brilliant! Scientifically sound, user-friendly, compassionate, and deeply understanding of the anxiety disorders—I will insist that many of my patients read it. In fact, regular use of Knaus's workbook may actually shorten the length of time required for some anxiety sufferers to remain in therapy.”
—Barry Lubetkin, PhD, ABPP, director and founder of the Institute for Behavior Therapy, New York City



“Knaus has an amazing capacity to simplify and clarify complex scientific ideas and to incorporate them into an accessible, pragmatic text. This workbook can greatly benefit lay people afflicted with excessive anxiety and commonly associated disturbances. He has added a section on meditative practices, which greatly enhances the appeal and utility of this workbook. I recommend it heartily.”
—Joseph Gerstein, MD, FACP, founding president of the SMART Recovery Self-Help Network



“As we strive to navigate the waves of change, push ourselves to constantly do better, and struggle to accomplish a sense of balance, we can fall prey to the ravages of fear, anxiety, and depression. Knaus impresses once again by providing a highly practical, research-based methodology to tackle these psychological demons. Readers will come away with useful tools and strategies that will allow them to take charge of their lives, restore their well-being, and advance their health and productivity. Practitioners will also find this workbook a valuable and indispensable resource.”
—Sam Klarreich, PhD, C Psych, president of The Berkeley Center for Effectiveness and The Center for Rational Emotive Therapy, and coauthor of Fearless Job Hunting


“One of the foundational tenets of the cognitive behavioral therapies is that personal change does not take place in the therapist's office. Rather, a patient can only make desired change by practicing—yes, practicing—the insights and strategies the therapist provides in the context of his or her daily life. Bill Knaus's The Cognitive Behavioral Workbook for Anxiety is a rare gem in this regard; it is both a reference for the therapist to guide the patient through the anxiety-defeating change process and also a suitable resource for the layperson to independently obliterate anxiety on his or her own. I will treasure it for my own personal use, keep copies on hand for my anxious patients as an adjunct for their therapy, and make participants aware of it at my self-help workshops. 
—Russ Greiger, PhD, clinical psychologist in private practice in Charlottesville, VA, and coauthor of Fearless Job Hunting



“Working through each page of The Cognitive Behavioral Workbookfor Anxiety will empower any reader who is truly ready to get down to the heart of the matter! In this excellent and comprehensive collection of our current understandings and research-driven techniques, Knaus reveals a full and user-friendly plan for the great defeat of anxiety-feeding beliefs and habits!”
—Pam Garcy, PhD, psychologist in Dallas, TX, and author of The REBT Super Activity Guide


“Knaus’s step-by-step approach to conquer anxiety is written in a manner that gives the reader a handle on the source of his or her anxiety and spells out a plethora of sensible, evidence-based solutions. I heartily recommend The Cognitive Behavioral Workbook for Anxiety to anyone struggling with worry, anxiety, procrastination, and depression. If getting a better handle on emotions, giving up perfectionism, and defeating social anxiety are your goals, Knaus’s book will seem as though he wrote it with you in mind.”
—Joel Block, PhD, assistant clinical professor, Hofstra, North-Shore/LIJ School of Medicine


“A fantastic tool for all those who struggle with anxiety and want to learn how to reduce it once and for all. Knaus has compiled a very practical, clear, and effective workbook, complemented by catchy, easy-to-remember tips and a very comprehensive coverage of anti-anxiety strategies and techniques following in the footsteps of Dr. Albert Ellis's theory of rational emotive behavior therapy. I will recommend this workbook to all my anxiety patients.”
—Roberta Galluccio Richardson, PhD, clinical psychologist, Sloane Medical Practice, London

From the Publisher