Anxiety
Evidence-based books, workbooks, and tools to help you understand and manage anxiety using proven therapeutic approaches.
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The Anxiety and Phobia Workbook
Why We Recommend It
If we could only recommend one anxiety resource, this would be near the top of the list. It combines Cognitive Behavioral Therapy (CBT), relaxation training, breathing techniques, mindfulness, exposure strategies, and lifestyle changes into one comprehensive workbook. It has remained one of the most respected self-help resources for anxiety for decades.
Therapist Tip: Don't try to complete it in one weekend. Pick one chapter each week and practice the skills consistently.
Mind Over Mood
Why We Recommend It
This workbook is widely used by mental health professionals because it teaches the same CBT skills many clients learn in therapy. Readers learn to recognize thought patterns, challenge cognitive distortions, and develop healthier ways of responding.
Therapist Tip: Keep the workbook nearby and use it whenever you notice anxiety beginning to build.
The Happiness Trap
Why We Recommend It
Instead of trying to eliminate anxiety completely, ACT teaches you how to respond differently to anxious thoughts so they have less control over your life. This approach is especially helpful for people who feel stuck fighting their anxiety.
Feeling Good
Why We Recommend It
One of the most influential CBT books ever written. It helps readers identify common thinking errors and replace them with more balanced, realistic perspectives. Although originally focused on depression, many of the same CBT techniques are helpful for anxiety.
Hoberman Breathing Sphere
Why We Recommend It
This expanding breathing ball provides a visual cue for slow breathing exercises, making it easier to pace inhaling and exhaling. Many therapists use it to teach diaphragmatic breathing because it gives clients something concrete to follow.
Therapist Tip: Breathe in as the sphere expands for 4–5 seconds. Exhale as it closes for 6–7 seconds. Repeat for two to five minutes.
Stress Ball
Why We Recommend It
Some individuals find repetitive squeezing provides calming sensory input and helps redirect nervous energy during stressful situations. While it doesn't treat anxiety itself, it can be a useful coping tool.
Thinking Putty
Why We Recommend It
Many people with anxiety benefit from subtle sensory stimulation while concentrating or talking. Therapy putty is quiet, reusable, and less distracting than many fidget toys.
Weighted Blanket
Why We Recommend It
Some people report that the gentle, evenly distributed pressure of a weighted blanket promotes a sense of calm and comfort before bed. While research shows mixed results, many individuals find it helpful as part of a relaxing bedtime routine.
Therapist Tip: Weighted blankets are not appropriate for everyone. Choose a comfortable weight and discontinue use if it feels uncomfortable or restrictive.
White Noise Machine
Why We Recommend It
Reducing environmental noise can make it easier to fall asleep and stay asleep. Better sleep often improves resilience to stress and anxiety.
Five Minute Journal
Why We Recommend It
A brief, guided journaling practice can help shift attention toward positive experiences, personal goals, and daily accomplishments. Because it only takes a few minutes, it's easier to maintain consistently than longer journaling routines.
Want personalized guidance?
These resources work best alongside professional support. Reach out to schedule an appointment with Dr. Walsh.
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