The Anxiety & Phobia Workbook, Fourth Edition

By Edmund J. Bourne

• Do 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!