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.

Each chapter focuses on a different skill to learn. When designing your plan, you can decided which skills you need to learn. Skills range from better nutrition to improved self-esteem. You can learn relaxation techniques, assertiveness and more.

With each skill, Bourne presents numerous options for learning. If one way doesn't work for you, try another. Bourne's methods are based on a large library of resources, and he cites further reading suggestions at the end of each chapter.

With your therapist or on your own, you can easily begin recovery now.

Cathleen Henning
http://panicdisorder.miningco.com


The single most helpful book for anyone with phobias/anxiety   July 7, 2001
John F. Schiff (Santa Monica, CA USA)
170 out of 214 found this review helpful

If you or someone you know suffers from a panic disorder, anxiety, OCD, or phobias (especially agoraphobia and social phobias), you must read this book. It is THE best source of information and practical help I have ever seen on the subject.

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!


Not just for phobics and panick attacks!!!   September 21, 1999
38 out of 47 found this review helpful

I agree completely with everybody about the value of this book. The author is so smart, and such a good writer, I get the feeling he could have done anything he wanted, and I feel great gratitude that he has chosen to devote his talents to helping some of the most suffering people in the world. After all, emotional suffering can be much worse than physical suffering, IMHO.

The point I feel I need to add is that this book is not just for those who have panic attacks or phobias, its for anybody who feels that fear has too much control over them, and for anybody who is more than mildly shy. Shyness that holds you back and makes you feel like you're not getting everything you could out of life is an anxiety disorder, and if you have that kind of shyness you should read this book.


Useful Tool for Therapists or as a Self-Help Workbook   September 22, 2002
Rebecca Johnson (Washington State)
165 out of 221 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