Books about anxiety disorders

The Best 13 Books About Anxiety

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Pricing guide

$ = under $12
$$ = $12–$15
$$$ = over $15

Best overall

At Last a Life

Price: $$$

When you’re going through long-term panic and anxiety, it can feel like you’ve lost control of your life. Seeing a future free from anxiety may seem hard to envision.

Author Paul David wrote “At Last a Life” to share his story of recovery and provide hope for others that it’s possible to regain your life. The book is based on a combination of his personal story, as well as research he’s done on anxiety.

Pros

includes both personal stories and science-backed research
many reviews state the book has been life-changing

Cons

much higher price point than other books

Shop now at Amazon

Best for cognitive behavioral therapy

Dare

Price: $$$

Author Barry McDonagh asks readers to “dare” anxiety to do its worst.

This book focuses on facing anxious thoughts — and challenging them — instead of feeding into them or trying to ignore them.

McDonagh’s technique is based on scientific evidence and his 10 years of helping people with anxiety. The book also comes with a free app and audiobook to use for relaxation and anxiety relief.

Pros

based on scientific evidence
comes with free app and audiobook

Cons

reviewers say the book is a simplified version of cognitive behavioral theory (CBT), with no new information

Shop now at Amazon

Best for mindfulness

Declutter Your Mind

Price: $$

You’ve heard how helpful decluttering your living space can be. “Declutter Your Mind” applies this same philosophy to your mental space, with the idea that negative and anxious thoughts take up valuable mental real estate.

The book focuses on teaching you mindfulness by reframing your negative thoughts. It uses techniques to allow you to be present in the moment and take control of your thought process.

Pros

great for people interested in mindfulness
quick read

Cons

some users found that the writing isn’t very engaging

Shop now at Amazon

Best for humor

Hardcore Self Help: F**k Anxiety

Price: $

If you’re not into traditional self-help books and want to tell anxiety to eff off, “Hardcore Self Help: F**k Anxiety” may be the read for you.

The book’s philosophy is that reading a self-help book shouldn’t feel like a chore. In the book, author Robert Duff speaks candidly and weaves swearing and humor throughout the information and actionable tips.

Pros

entertaining to read
has a sequel related to depression

Cons

short and not particularly in-depth

Shop now at Amazon

Best for the latest research

The Anxiety and Phobia Workbook

Price: $$$

Facing anxiety takes work. Without a guide, many of us don’t know where to start. “The Anxiety and Phobia Workbook” is exactly what the title suggests.

This workbook is designed to help you learn tools and skills to manage anxiety symptoms effectively. Written by a cognitive behavioral therapist, the workbook is based on current clinical research on anxiety and its treatment.

Pros

written by a cognitive behavioral therapist
revised and updated for 2020 to focus on the latest research

Cons

pricier than comparable options

Shop now at Amazon

Best for actionable lifestyle tips

The Anti-Anxiety Food Solution

Price: $$$

An unbalanced diet can have effects on more than cholesterol and blood pressure. As “The Anti-Anxiety Food Solution” suggests, foods also impact brain chemistry and emotions.

The book offers tips on how to eat more nutrients and reduce cravings. There are also lifestyle tips for how to reduce anxiety symptoms and how the food we eat plays a role in those symptoms.

Pros

provides actionable tips for lifestyle and diet
written by a nurse

Cons

information seems to be largely based on two other popular books

Shop now at Amazon

Best for historical information

My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind

Price: $

Anxiety can be a deeply personal experience. Many people experience it in different ways.

Author Scott Stossel draws on his own personal journey with anxiety to explore the condition’s history. He also offers the opinions of scientists, philosophers, and other writers.

In addition to recalling the many treatments — including some strange ones — that were developed to relieve anxiety, “My Age of Anxiety” also provides personal stories of people who’ve found success in controlling their symptoms.

Pros

shares personal stories with an honest and frank tone of voice
well-researched, with science-backed information

Cons

described as a “history lesson” by some reviewers

Shop now at Amazon

Best for relational advice

The Highly Sensitive Person: How to Thrive When the World Overwhelms You

Price: $

If others have described you as “too sensitive” or “too shy,” according to psychotherapist Elaine Aron, PhD, you might be a highly sensitive person.

Aron’s book, “The Highly Sensitive Person,” is designed to help you recognize these traits and understand them to improve your life and personal relationships.

Her perspective comes from a place of understanding, since Aron herself identifies as a highly sensitive person.

Pros

written by a psychotherapist who self-identifies as a highly sensitive person
includes actionable takeaways

Cons

the research feels lacking and may be out of date

Shop now at Amazon

Best for personal stories

From Panic to Power: Proven Techniques to Calm Your Anxieties, Conquer Your Fears, and Put You in Control of Your Life

Price: $

Panic attacks can leave you feeling powerless and out of control.

In her book “From Panic to Power,” author Lucinda Bassett shares how she personally used techniques to manage anxiety and reclaim power over her life.

She offers skills and methods to help you respond to anxious thoughts and negative self-talk.

Pros

based on the author’s personal experience
has sold over 72,000 hardcover copies

Cons

reviewers do not feel the book contains enough helpful advice and resources

Shop now at Amazon

Best for specific techniques

Hope and Help for Your Nerves

Price: $—$$$

The physical symptoms caused by anxiety may seem minor to people who’ve never experienced them. But to people who live with anxiety daily, they can make a big difference in quality of life.

The late Dr. Claire Weekes drew on her years of helping patients with anxiety to offer step-by-step guidance. “Hope and Help for Your Nerves” teaches you techniques for analyzing and understanding your own anxiety so you can focus on management and relief.

Pros

walks you through techniques to help minimize anxiety
covers many specific scenarios that are common for people with anxiety

Cons

information and research may be outdated

Shop now at Amazon

Best for learning about medication

When Panic Attacks

Price: $$

Anxious thoughts can be pretty deceitful. They’re not actually grounded in reality, but they feel so legitimate when you’re having them.

“When Panic Attacks” aims to help you recognize and confront your anxious thoughts.

Dr. David Burns is a believer in treating anxiety without medication. He also shares the latest research on anxiety and depression medications and why he feels they may sometimes do more harm than good.

Pros

provides 40 helpful techniques to help anxiety
includes workbook-style surveys and questions

Cons

research may be outdated

Shop now at Amazon

Best workbook

Panic Attacks Workbook: A Guided Program for Beating the Panic Trick

Price: $$$

Panic attacks can be downright terrifying if you don’t know what’s happening. Even after you’ve become familiar with them, they can still make you feel out of control and helpless.

The “Panic Attacks Workbook” is designed to help you understand panic attacks and break the cycle of anxious responses leading to them. It uses charts and worksheets to help you literally work through recovery.

Pros

clearly explains how panic attacks work
utilizes charts and worksheets

Cons

may not apply to people with generalized anxiety

Shop now at Amazon

Best for in-depth understanding

The Anxiety and Worry Workbook: The Cognitive Behavioral Solution

Price: $$

CBT has been proven as one of the most effective treatments for anxiety.

Dr. Aaron T. Beck, a clinician researcher, and David A. Clark, PhD, cognitive behavior therapy expert, have put the CBT techniques used by therapists into a workbook for you.

“The Anxiety and Worry Workbook” offers tools to better understand and manage anxiety thoughts and triggers.

Pros

treatment approach was developed and tested over 25 years
includes worksheets and homework

Cons

the back-and-forth from the book and worksheets can be overwhelming

Shop now at Amazon

	Price	What it’s best for	Customer rating
Dare	$$$	learning about cognitive behavioral therapy skills	4. 5 out of 5 stars
Declutter Your Mind	$$	implementing mindfulness into your day-to-day	4.5 out of 5 stars
Hardcore Self Help: Fk Anxiety**	$	funny stories and making light of hard situations	4.5 out of 5 stars
The Anxiety and Phobia Workbook	$$$	doing activities to help you make sense of feelings of anxiety or panic	4.5 out of 5 stars
The Anti-Anxiety Food Solution	$$$	lifestyle tips that you can carry with you	4.5 out of 5 stars
My Age of Anxiety: Fear, Hope, Dread, and the Search for Peace of Mind	$$$	historical information and scientific data to back up advice	4.5 out of 5 stars
The Highly Sensitive Person: How to Thrive When the World Overwhelms You	$$$	people who often feel overwhelmed by worldly events and things going on around them	4. 5 out of 5 stars
From Panic to Power: Proven Techniques to Calm Your Anxieties, Conquer Your Fears, and Put You in Control of Your Life	$$$	personal anecdotes	4.5 out of 5 stars
Hope and Help for Your Nerves	$$	learning specific techniques to help with your anxiety	4.5 out of 5 stars
At Last a Life	$$$	science-backed techniques on approaching anxiety	4.5 out of 5 stars
When Panic Attacks	$$$	learning about meditation	4.5 out of 5 stars
Panic Attacks Workbook: A Guided Program for Beating the Panic Trick	$$$	guided activities and journaling prompts	4.5 out of 5 stars
The Anxiety and Worry Workbook: The Cognitive Behavioral Solution	$$	in-depth understanding about anxiety and panic	4. 5 out of 5 stars

There are many different methods of dealing with anxiety, ranging from CBT to mindfulness to medication. Some methods may work better for certain people than for others. If you’re interested in learning about specific areas, you should look for a book that focuses on those techniques.

It’s also a good idea to look for a book written by a qualified professional, such as a doctor (an M.D.), therapist, counselor, or psychologist. This way, you can feel confident that all information included is vetted and science-backed.

Alternatively, some books about anxiety are written by non-medical professionals and simply focus on the author’s personal experience. Should you feel that this is most helpful in your anxiety journey, there are plenty of reads you can pick up that dive into people’s personal anecdotes.

Finally, you may want to look for a book that was published as recently as possible. A book that came out 10 to 20 years ago most likely will not include the most up-to-date information about mental health conditions, medication, or helpful techniques.

You may want to consider seeing a mental health professional for anxiety if:

your symptoms significantly interfere with your daily life
you’re experiencing physical symptoms in addition to mental ones
you’ve been experiencing these symptoms for a long period of time

Your primary care physician can refer you to a psychologist or therapist if needed. These professionals will be able to help you find methods to manage your anxiety.

What is the difference between stress and anxiety?

Most of the time, an external trigger causes stress. Stress can be short-term during times of relational difficulty or extra tasks at work. Anxiety, however, may have no discernible cause. It can be persistent and escalate into anxiety or panic attacks, or uncomfortable physical symptoms.

What is the best book to overcome anxiety?

Our pick for the best overall book on anxiety is “At Last A Life” by Paul David. However, there are dozens of anxiety-based books on the market, many of which cover different research or personal experiences. A single book might not be as helpful to some people as others.

Can reading books help with anxiety?

Yes! Reading can help with anxiety by easing stress and helping your body and mind relax. Some doctors even incorporate bibliotherapy (treatment through the use of books) for patients with mental health conditions.

Reading books about anxiety can be a good way to help you think more positively and find ways to manage anxiety attacks.

It is important to remember that although these books can be helpful, they shouldn’t take the place of working with a licensed mental health professional.

If you feel like you need help managing your anxiety, schedule an appointment with a professional.

The 12 Best Books About Anxiety of 2022

We polled experts on their favorite books for managing anxiety, from the classics to more unorthodox approaches. Here’s what they said.

When it comes to anxiety, the more tools in your toolkit, the better. There can be enormous comfort in knowing that a single book contains decades of research and wisdom, delivered in a practical, easy-to-access format.

Whether you flip to a random page or go chapter by chapter, books can be an excellent way to learn more about anxiety, develop life-changing coping skills, and help you navigate those tough moments — no matter where you are.

Best overall: Unwinding Anxiety
Best workbook: The Anxiety & Phobia Workbook
Best for social anxiety: Essential Strategies for Social Anxiety
Best-selling: Unf*ck Your Brain
Best for meditation: Practicing Mindfulness
Best therapist-recommended: Mind Over Mood
Best for hard times: When Things Fall Apart
Best for children: What To Do When You Worry Too Much
Best for teens: Conquer Anxiety Workbook for Teens
Best for creatives: Big Magic
Best for parents of young kids: The Opposite of Worry
Best for parents of teens: Helping Your Anxious Teen

Anxiety is the most common mental health concern in America. It affects at least 18% of U.S. adults, according to the Anxiety & Depression Association of America (ADAA).

There’s a difference between feeling anxious and having an anxiety disorder, although some symptoms can overlap. Some common anxiety disorders include:

generalized anxiety disorder (GAD)
panic disorder
phobias
social anxiety disorder (SAD)

Plus, some conditions used to be categorized as anxiety disorders but are now considered separate conditions, including:

post-traumatic stress disorder (PTSD)
obsessive-compulsive disorder (OCD)

When to see a doctor about your anxiety

Anxiety exists on a spectrum. While the books in this list are excellent, some people may find that they need additional support to manage symptoms.

If anxiety is significantly affecting your quality of life, consider reaching out to a professional you trust to co-create the best treatment plan for you.

The book options on anxiety appear to be endless. With so many titles floating around the self-help space, we tailored our list based on a few key factors:

price
user reviews
author qualifications
science-backed strategies
therapist recommendations

Plus, all products have been vetted to ensure that they meet Psych Central’s medical, editorial, and business standards.

A note on price

General price ranges with dollar signs ($ to $$) are indicated below. One dollar sign means the product is lower-priced, whereas two dollar signs indicate a higher price range.

Prices for the physical format, most commonly paperback, were used for the price comparison. Most of the books also have Kindle and audio editions, which may slightly increase or decrease the price.

Pricing guide:

$ = under or at $20
$$ = over $20

Best overall

Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind

Price: $
Format: hardcover, Kindle, audiobook

If it’s written by a neuroscientist, you know it ought to be good.

With mindfulness at the core of the message, this book breaks down 20 years of research into a practical format, so you can truly understand why your brain does what it does.

From there, empirically based practices can help you “unwind” your anxiety and unlearn any unhelpful habits you may have picked up to cope with stress (hey, it happens to the best of us).

Why we chose it

The author, Judson Brewer, MD, PhD not only impresses with his credentials and academic background, he also knows what it’s like to live with anxiety. This book offers a relatable mix of personal anecdotes, step-by-step guidance, and success stories from his lab.

What we like

easy-to-absorb language
based on the latest research
incorporates cognitive behavioral therapy (CBT)

What to look out for

some research involves animal studies, which may distress some people

Get at Amazon

Best workbook

The Anxiety and Phobia Workbook

Price: $$
Format: paperback, Kindle

Managing anxiety takes skills and tools, and this 30-year classic is all about both.

“This is an excellent read for the individual who wishes to learn not only about symptom relief and skills to implement in daily life, but the origins of anxiety disorders and how a holistic approach can lead to remarkable change and recovery,” says Karolina Pekala, PsyD, a clinical psychologist in New York. “It’s an ideal book for a motivated person.”

Why we chose it

This book offers a comprehensive, holistic approach to help you approach anxiety from multiple directions — from specific exercises to more general lifestyle adjustments. It provides the “why” as well as the “how-to” for those who are ready to take action.

What we like

therapist-recommended
breathing and relaxation strategies
tips for nutrition, exercise, and mindfulness

What to look out for

some users feel that it reads like a textbook

Get at Amazon

Essential Strategies for Social Anxiety: Practical Techniques to Face Your Fears, Overcome Self-Doubt, and Thrive

Price: $
Format: paperback, Kindle

If you were not socially anxious before, 2020 may have changed all that.

Even the bravest among us may find it difficult to give a presentation, ask a stranger for help, or speak up on a first date — especially now. For any of those everyday scenarios, and more, this book is a good option to help you work through your fears.

Think science-backed strategies, real-life examples, and tools to help you push through your limits and build confidence. We’re here for it.

Why we chose it

Many titles on anxiety are centered around CBT, an important starting point. But as a bonus, this book incorporates elements from acceptance and commitment therapy (ACT), to help bridge the gap between your knowledge and the application of that knowledge (i.e., taking real, concrete action).

What we like

short, yet comprehensive
written by a licensed marriage and family therapist (LMFT)
sections are easily identified, as they’re organized by color

What to look out for

some exposure therapy exercises may be intimidating for some

Get at Amazon

Best-selling

Unf*ck Your Brain: Getting Over Anxiety, Depression, Anger, Freak-Outs, and Triggers with Science (5-Minute Therapy)

Price: $
Format: paperback, Kindle, audiobook, audio CD

This is not your typical self-help book, though you could probably already tell that from the title.

This book explores the root causes of anxiety, particularly how it’s tied to PTSD. If regular mental health content makes it difficult to hold your attention, this book’s science-and-swearing combo may be the magic formula to help keep you engaged.

Why we chose it

When anxiety takes over your life, it can feel serious and overwhelming. The last thing you may want is to read dry, clinical content that’s difficult to absorb. This book, at least, can help generate some much-needed laughs and comic relief as part of the healing process.

What we like

easy read
relatable examples
written by a licensed professional counselor

What to look out for

some readers may find casual language style over the top

Get at Amazon

Best for meditation

Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everyday

Price: $
Format: paperback, Kindle, audiobook

Research shows that meditation is effective for reducing symptoms of anxiety.

But if the idea of simply setting a timer and listening to your thoughts sounds intimidating, you’re not alone. We could all use a little guidance sometimes — and that’s where this book comes in.

The exercises in this book range from 5 to 15 minutes, the perfect amount of time to hold your attention if you’re newer to meditation or need a quick dose of calm in your busy schedule.

Why we chose it

Apart from the sheer variety of meditations available, we chose this book because it has more than 6,000 reviews. Readers describe this content as practical, well-formatted, and a handy resource you can use again and again.

What we like

great for those on the go
accessible for beginners to meditation
can be used as a reference-style book (open up to a random page)

What to look out for

some users find it distracting to have to read the meditation instructions while trying to meditate

Get at Amazon

Best therapist-recommended

Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think

Price: $$
Format: paperback, hardcover, e-textbook

A favorite in the therapy community, this book has been printed 1. 2 million times so far.

“I have guided patients through these activities many times,” says Lori Ryland, PhD, a licensed clinical psychologist in Kalamazoo, Michigan.

“They are easy to use and provide a framework for activities to help reduce anxiety,” she says. “There is an introductory session to each section which makes it very easy for someone to use the information in a self-help process.”

Why we chose it

Numerous worksheets throughout the book mean that you can get to work on the skills you learn about right away. Then, you can review your work at the end and see just how far you’ve come in a short period of time.

What we like

exercises like gratitude journaling and emotion-rating scales
incorporates mindfulness-based cognitive behavioral therapy
addresses anxiety along with depression, anger, and low self-esteem

What to look out for

may not dig deep enough for certain mental health conditions

Get at Amazon

Best for hard times

When Things Fall Apart: Heart Advice for Difficult Times

Price: $
Format: paperback, hardcover, Kindle, audiobook

If anxiety is keeping you locked out of the present moment, this book may be your key back home to the now.

Each chapter is only six pages, so you can digest each concept a little at a time. Read it once, then read it again to glean a new pearl of wisdom in a sentence you’ve already visited. Somehow the words feel appropriate for so many, no matter the circumstance.

Why we chose it

At times, it can be helpful to look at ailments from a different worldview. In this case, the Buddhist lens universalizes anxiety, so you feel less alone. It may also offer a greater sense of meaning as you move through life’s many challenges.

What we like

down-to-earth, realistic view
suitable for all belief systems
approachable Buddhist wisdom

What to look out for

some users say the printed font is too small
audible version may be too slow-paced for some

Get at Amazon

Best for children

What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety

Price: $
Format: paperback, library binding, Kindle

When kids don’t have the language to talk about anxiety, relatable metaphors can help.

This book talks about anxiety in an approachable way to help children accept its presence and establish parameters around it, like putting anxious thoughts into a “worry box.”

Consider introducing at least one chapter a week and using this book to open up the conversation about worry and fear. Though, to be fair, with all the engaging drawings and puzzles in this book, your child may just want to go through it at a much quicker pace.

Why we chose it

Anxiety can be a tricky concept to break down for anyone, especially young children. This book won a gold National Parenting Publications Award for the author’s ability to translate complex scientific information into digestible, kid-friendly content.

What we like

easy, engaging layout
interactive self-help book
suitable for ages 6 to 12 years

What to look out for

“worry monster” metaphor may be distressing for some children

Get at Amazon

Best for teens

Conquer Anxiety Workbook for Teens: Find Peace from Worry, Panic, Fear, and Phobias

Price: $
Format: paperback, spiral-bound, Kindle

Being a teenager is hard enough as it is, without all the extra stresses of life.

But in America, 25% of children between the ages of 13 and 18 years have an anxiety disorder, according to the ADAA.

This workbook may help. It tackles worry with a three-pronged approach:

education about what anxiety does to the mind
education about how anxiety affects your body
workbook exercises like goal lists, quizzes, and reflections to help channel nervous energy in a positive and useful way

Why we chose it

Since teenagers often feel alone, it can be helpful to hear from someone who “gets it.” The author uses relatable examples and language geared toward young adults to encourage them to do the exercises.

What we like

written by a clinical psychologist
suitable for teens and adults alike
content features comments from teenagers

What to look out for

some families may need to do this workbook together, if a teen is having a hard time focusing on content

Get at Amazon

Best for creatives

Big Magic: Creative Living Beyond Fear

Price: $
Format: paperback, hardcover, Kindle, audiobook

If anxiety is preventing you from taking a leap of faith in your creative life, this book may just be the smooth literary tonic to assuage your fears.

“Gilbert does an amazing job of helping readers understand that we will always encounter our deepest fears on the path toward our biggest dreams,” says Hailey Shafir, a licensed clinical mental health counselor in Raleigh, North Carolina.

“When we know to expect this encounter, we are more prepared for it,” she says. “Gilbert does a great job of talking about how creativity and passion can help people overcome fears they may encounter in both their personal and professional lives.”

Why we chose it

Unlike other books that offer the “how,” this book explores your “why.” It’s witty, fun, motivating, and suitable to read chapter to chapter, or by flipping to a random page for a quick burst of inspiration.

What we like

short, concise chapters
personal and historical anecdotes
may be life changing for perfectionists

What to look out for

non-instructional (it’s more motivational in tone)

Get at Amazon

Best for parents of young kids

The Opposite of Worry: The Playful Parenting Approach to Childhood Anxieties and Fears

Price: $
Format: paperback, Kindle, audiobook

It’s never easy for a parent to see a child live with anxiety.

If you’re unsure about how to comfort them, this book may be a good place to start. Not only will you learn how to manage your own anxiety, but you’ll receive effective guidance on how to talk to them in a way that feels lighthearted yet informative (an excellent combination).

Geared toward children ages 3 to 15, this book is meant to help your children develop confidence and lay the groundwork for positive coping skills as they age.

Why we chose it

The exercises are practical but have an undercurrent of fun and play. According to the reviews, it can also help you to see anxiety through your child’s eyes, so you can better support them.

What we like

easy to read
fun, playful exercises
can address multiple childhood fears

What to look out for

may not be sufficient if your child has severe anxiety

Get at Amazon

Best for parents of teens

Helping Your Anxious Teen: Positive Parenting Strategies to Help Your Teen Beat Anxiety, Stress and Worry

Price: $
Format: paperback, Kindle, audiobook

Being a parent to a teenager can be challenging enough, without throwing anxiety into the mix.

If you’re wondering how to tread that fine line between enabling them and supporting them, you’re not alone. This book can instruct you on how to teach your kids that while you can’t exactly do the work for them, you can help them help themselves by building confidence and distress tolerance.

The content is straightforward and easy to read, all based on CBT techniques.

Why we chose it

The book is organized into different chapters related to common issues that teens may experience. That way, you can flip to the section and exercises that feel the most relevant to your child — from addressing panic to perfectionism.

What we like

includes “what not to do” guidance
suitable for helping teens ages 13 to 19
sample communication scripts to help you talk to your child

What to look out for

some readers find the content to be a bit repetitive

Get at Amazon

If we could, we’d include hundreds of book titles in this article. In case you didn’t find one that resonated with you, here’s how to expand your search for the right book.

Helpful techniques

Understanding anxiety on a cognitive level is helpful, but doing “the work” may help you reach your goals faster. We suggest exploring books that have an action component, like hands-on exercises, strategies, tools, and techniques to cope.

Scientific evidence

It’s best to look for content rooted in well-proven therapy techniques for anxiety, like:

acceptance and commitment therapy (ACT)
cognitive behavioral therapy (CBT)
dialectical behavioral therapy (DBT)
mindfulness

Writer credentials

You may find it helpful to look for authors with a background in psychology. Some buzzwords include:

clinical psychologist (PsyD and PhD)
licensed clinical social worker (LCSW)
licensed marriage and family therapist (LMFT)
marriage, family, and child counselor (MFCC)
psychiatrist (MD or DO)

What are natural ways to deal with anxiety?

Anxiety treatment looks different for everyone. You may find it useful to try a combination of approaches to see which ones work best for you.

Some natural ways to promote relaxation include:

aromatherapy
deep breathing
grounding exercises
progressive muscle relaxation
yoga

You can also make lifestyle adjustments that promote emotional regulation, like:

getting 8 hours of sleep
eating a balanced diet
connecting with your support network
maintaining an appropriate work-life balance

If you’d like to learn more about natural treatments for anxiety, consider reading our in-depth article.

Still, keep in mind that if your anxiety is significantly affecting your quality of life, natural and alternative methods may not be enough. In this case, it may be a good idea to reach out to a mental health professional.

What are the signs of anxiety?

Some of the most common symptoms of anxiety include:

feelings of fear or dread
difficulty focusing
digestive distress
increased heart rate
quickened breathing
racing thoughts
shortness of breath
sweating

If you’d like to learn more about anxiety, Psych Central’s anxiety resource hub may help.

Do self-help books for anxiety actually work?

Self-help books can be an excellent complement to your overall treatment plan.

They can offer:

actionable tips
practical exercises
psychoeducation
resources for further treatment

With that said, self-help books alone may not be enough to help you manage your symptoms, depending on your level of anxiety and how much it’s interfering with your overall quality of life.

We recommend that you still work with a professional to examine the underlying causes of your anxiety, receive an accurate diagnosis, and experience regular support to help you cope.

If you’re feeling anxious right now, you may feel isolated in your experience, but know that you’re not alone.

There are countless books on anxiety that can assist you on your journey (including our favorites on this list), providing important tools, tips, and resources that you can carry with you everywhere you go.

With that said, books are not and cannot be a substitute for a proper diagnosis and treatment plan. You may find it helpful to reach out to a professional who can help you take that next step.

What to read for anxiety and panic attacks: "Anxious brain", "Don't feed the monkey!" and other books

Wellness

Vika Arakelyan

August 16, 2021 13:29

According to the American publication Morbidity and Mortality Weekly Report, people have become three times more likely to experience symptoms of anxiety disorders during the pandemic. Coping with such conditions can be difficult. Hiring a specialist is still the best solution, but it's good to have tools on hand to help yourself. nine0003

The Anxious Brain

Joseph A. Annibali

The American psychiatrist's original title is Reclaim Your Brain. Annibali believes that an overloaded brain underlies the entire spectrum of anxiety disorders, from post-traumatic to obsessive-compulsive disorder. Describing cases from his practice in the Amen clinic, he illustrates various "breakdowns" of consciousness and suggests ways to get rid of them.

Anxious Brain is good because, unlike many self-help books, it does not dissuade the reader from drug therapy and does not promise miraculous healing. On the contrary, Annibali talks in detail about what drugs you can be prescribed and what to expect from them. The chapter on each disorder also ends with a small list of dietary supplements that have actually shown their effectiveness in research: for those who want to try to do without "big pharma". nine0003

Publishing House

Bombori

Translation

MV Novikova

“Return to Life”

Paul David

The book of Paul David does not have an official Russian publication, but amateur translations are often published on thematic forums and publics . David is not a psychiatrist, but an ordinary person who has suffered from a severe anxiety disorder for 10 years. He speaks the same language with readers and describes sensations that are understandable and close to every "anxiety person" - this is what many lack in books written by psychiatrists. In Resurrection, David addresses conditions that are rarely covered in the self-help literature, such as derealization and depersonalization syndromes. This is one of those books that you can read right during a panic attack or an acute attack of anxiety: David's confidence that your healing is possible no matter how many months or years you live with the disorder is therapeutic in itself. nine0003

Buy

Amazon

Anxiety Therapy. How to deal with fears, anxieties and panic attacks without medication

David Burns

Anxiety Therapy is a new book by psychiatrist David Burns, author of the bestselling Mood Therapy, about self-help for depressive disorders. Despite the clickbait headline (the attractive “no drugs” won’t work for everyone, of course), this is a good guide to applying the principles of CBT. Inside the book, Burns offers an anxiety profile test and gives you a mood journal template to fill out daily. This is followed by a dozen chapters with different CBT techniques that psychotherapists use in their practice (and which you can apply yourself). Burns also helps to understand how to recognize the cherished recovery and stop fearing the recurrence of an anxiety disorder. Anxiety Therapy is more like a real workbook than any other book in the collection: it is expected that you not only read it, but also regularly perform the tasks and practices described. nine0003

Publisher

Alpina Publisher

Translation

A. Kogteva

“Don't feed the monkey! How to get out of the vicious circle of worry and anxiety

Jennifer Shannon

A pretty book by CBT psychotherapist Jennifer Shannon is more suitable for people with a high level of daily anxiety, but "not holding up" to clinical manifestations. Shannon writes about perfectionism, over-responsibility, cycles of worry, and fears. The disturbing mind in the book is embodied in the image of a monkey, which is proposed to be tamed and trained. "Don't feed the monkey!" Written in simple language and illustrated with clear and funny infographics, it can make life easier for those who worry about little things every day. nine0003

Publisher

“Ves”

Translation

E. Davydova, L. Kolodyazhnaya

“Anxiety, fear and panic attacks. Self Help Book”

Andrey Goloshchapov

In 2010 Andrey Goloshchapov received his Ph.D. at the University of California and worked for several years as a research fellow in the Department of Neurobiology, Physiology and Behavior. And in 2020 he released this book, which clearly traces the experience of foreign psychological practice. In Russia, the methods of EFT (Emotional Freedom Technique) and EMDH (desensitization and processing by eye movement) are not yet so widespread, but are gradually appearing in the arsenal of psychotherapists. These methods of working with trauma and anxiety are more body-oriented: in one, special patterns of tapping on different zones on the body play the main role, in the other, eye movements. And despite the fact that it sounds rather esoteric, the effectiveness of such techniques has a serious evidence base. Goloshchapov in his book teaches readers the basics of TES and EMDH and adapts them for various disorders (panic, post-traumatic and others). A separate chapter is devoted to bodily practices: after all, anxious people especially often feel disconnected from their own bodies. nine0003

Publisher

"All"

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How to deal with anxiety? Books about psychology to help with this

CULTURE•books

Text: Lisa Birger

Lisa Birger, a literary critic, writes about new, interesting and important books every week in The Blueprint and Bookmate column. In this issue, we deal with one of the main problems of the modern resident of the metropolis: anxiety and related diseases - from depression to bipolar disorder. nine0003

We live in an era of anxiety, and it seems that anxiety has become the main urban disease today. Everyone feels it differently: someone pours sanitizer on their hands five times a day, someone is afraid to go down the subway because of panic attacks. Like most urban dwellers, I am also prone to anxiety. I experience it when I find myself in a crowded subway car, when I read the news, and when I face my own impotence when I count family finances. At the same time, our mental anxiety rarely becomes a reason to go to the doctor (and in vain, of course). Fortunately, there are books that clearly explain how the psyche works - and help, if necessary, to take the first step towards psychotherapy. nine0003

Anna Pogrebnyak

The Tyranny of Anxiety: How to Get Rid of Anxiety and Worry

The mechanisms of anxiety have long been disassembled into gears, hundreds of books have been written about it. But sometimes one is enough to put everything in order and get a chance to manage your anxiety. And maybe even defeat her. The book of the psychologist Anna Pogrebnyak is good for just such a calm pronunciation. What makes us unhappy is primarily shame learned from childhood and high expectations. That many of us are in an imaginary “Anxiety Club”: you are in it, if you see negativity everywhere and don’t tell anyone about it, you try to escape from discomfort and control everything, instead of letting go and forgetting, accepting life. nine0003

The main advantage of this book is that it is written about us right now. About a city dweller in the era of unfinished quarantine, who experiences a feeling of frightening uncertainty, is afraid of the future, sprays everything with a disinfectant and cannot bring himself to leave the house. Anxiety manifests itself in various forms, sometimes obvious fears, sometimes implicit fears, but we can definitely say that today everyone experiences it in one way or another. The psychologist has the main advice for this: breathe. Straighten your back, take your eyes off your smartphones, practice inhaling and exhaling for a count of five while holding your breath, it helps. nine0003

And if it seems to you that you still owe someone, owe something, are not good enough, and since today you have not taken a single step to make the world a better place, then there are enough lists, tables in the book of Anna Pogrebnyak and other simple and understandable explanations why this is not so. It is easy to read, and this reading itself is somewhat like a breathing exercise - as a reminder that you live, that there is not much you can change, and that it is the ambition to control and change everything, from politics to yourself, that leads to anxiety. The brevity of Pogrebnyak's book becomes its next virtue - you can just open it when once again you feel that you can't cope. And understand that you don't have to do it on your own. nine0003

Jennifer Shannon

Don't feed the monkey! How to get out of the vicious circle of worry and anxiety»

Translation from English: Lyubov Kolodyazhnaya and Elena Davydova

Therapist Jennifer Shannon wrote a book about anxiety, based on twenty years of practice and her own life-long experience of dealing with anxiety. In her book, she takes the main Buddhist metaphor of the restless mind, the “monkey mind.” But in her skillful hands, the monkey seems to become alive - she does circus tricks with us, we can tame her in return. Jennifer's story is all the more important for the reader because she herself succeeded. And she writes about it in such an easy, funny and understandable way, with funny pictures and accessible techniques, which we can do too. nine0003

Anton Zainiev, Daria Varlamova

“Go crazy! City Guide to Mental Disorders

This important book for all of us not only popularly explains what everyone can get sick at any moment - depression, bipolar disorder, PTSD, ADHD and other abbreviations that we would prefer never to decipher, - but also clearly shows that getting sick is also normal. 14.9% of men and 22% of women will face some kind of mental disorder in the next year, but these diseases themselves are often hushed up, they are ashamed and do not understand. What is a shame - in addition to the fact that this knowledge can be useful to us in life, it is also incredibly interesting. After all, what can show the structure of the brain more clearly than a demonstration of exactly how it fails? nine0003

David Burns

Mood Therapy. A clinically proven way to beat depression without pills”

American psychiatrist David Burns is one of the popularizers of cognitive behavioral therapy, which claims that in order to change your life, you need to change your thoughts. And although psychologists and psychiatrists warn that dealing with depression without specialists (and sometimes medications) is almost impossible, the book itself contains the results of clinical studies: judging by them, one reading of this book is enough to improve your condition. In response to panic, feelings of worthlessness and anxiety, Burns provides rational explanations and solutions that are so convincing precisely because they are so undeniably reasonable. No Buddhist stuff, pure science: chemistry, physics and logic, of course. nine0003

Jeffrey Brantley

Calm Your Anxious Mind: How Mindfulness and Compassion Can Relieve You of Anxiety, Fear and Panic

Translated from English by Sergey Komarov

Another classic book on anxiety was written by Dr. Jeffrey Brantley twenty years ago, when mindfulness and awareness were brand new words. This is practically a meditation textbook for a modern person: how to breathe, how to meditate (and how not to meditate), how to eat consciously and rest consciously. The book also describes another Buddhist practice that will be useful to any of us: in order to calm anxiety, one must not run away, but, on the contrary, develop empathy and compassion for someone else's pain. And through someone else to regret and accept yourself. nine0003

Scott Stossel

The Age of Anxiety. Fears, hopes, neuroses and the search for peace of mind”

Translation from English: Maria Desyatova

The English title of the book is “My Age of Anxiety”. Because the age of anxiety is a well-established name for the second half of the twentieth century after the Caribbean crisis, with the constant expectation of a catastrophe that is about to break out. A personal disaster may well begin with a panic attack at the altar.

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