#The anti anxiety notebook how to#
#The anti anxiety notebook free#

However, I also encourage you to see a therapist or talk with your healthcare provider if youвЂ™re experiencing prolonged anxiety or depressive symptoms. Journaling is a powerful and amazing tool ( Check out my blog on Gratitude Journaling), & this notebook can help you understand & reframe your thinking patterns. I usually use this space to continue writing, or I write a powerful quote to myself. There is also extra space to continue writing or reflect on your experiences and challenge your thoughts. How can you think about the situation differently? & this is the magic! You can change your negative thoughts to more realistic & even positive ones. Here you circle the thinking pattern that best defines the thoughts you are experiencing! My most common negative thought patterns are catastrophizing and magnifying the negative (but itвЂ™s OK, IвЂ™m reframing my mind!)ДҐ. PartвЂ¦ because the notebook included a feeling wheel in its appendix! The more accurately you can describe what youвЂ™re feeling, the better you can recognize & tackle negative thought patterns.Д¤.В What thinking patterns do you recognize? This also is explained better in the appendix, but this section can be so helpful in identifying your thinking patterns. The appendix of The Anti-Anxiety Notebook breaks down each step to the guided journal entry as described below:ДЎ.В What happened? Here is where you describe the specific situation that caused your thought pattern.Дў.В What are you thinking? This is where you describe the thoughts youвЂ™re having about the situation, yourself, or another person.ДЈ.В How are you feeling? This.

#The anti anxiety notebook how to#

I love this journal because it is designed to be so simple & effective, & its authors took the time to explain how to use the journal. The Anti-Anxiety Notebook Guided Journal Entries: It also includes check-in questions, tips from therapists, & guided journal entries, aka where the magic happens. Understanding why you have particular thought patterns is the first set to changing your thoughts, & it is possible! Some topics this notebook dives into are how to develop a growth mindset, breathing exercises, how to cultivate positive relationships, & the importance of sleep ( Read my blog about sleep here). For me, this has helped me become more intuitive. The Anti-Anxiety Notebook was written and designed by therapists, & it includes chapters explaining the research behind CBT & the science behind why you have specific thought patterns. While some may look at my experience as a вЂњweaknessвЂќ (I even thought this was my weakness), I ultimately believe it became my strength вЂ“ because, letвЂ™s face it, it takes a lot of guts to say, вЂњokay, IвЂ™m ready to heal!вЂќ & actually put in the work. & the amount of healing & growth IвЂ™ve discovered over these past few months has been so transformational. I had worked up enough courage to make a brave leap of faith to slow everything down. So, many personal things were going on with so many exciting, scary, & sad emotions. I had also moved back home & had to let go of a few people who were no longer adding joy to my life. I had wanted to apply to medical school, but I wanted to experience some things before taking that leap. For me, I didnвЂ™t have a job lined up or know what my next step would be. No one tells you this, but life after college is very awkward. I found this notebook months ago after graduating college.

My Experience with The Anti-Anxiety Notebook by Therapy Notebooks: It can help those with anxiety, depression, eating disorders, etc.

Once these thoughts are identified, the individual is then tasked with replacing their negative thoughts with more positive, realistic thoughts. What is Cognitive Behavioral Therapy (CBT)?Д¬BT is a type of therapy that can help change thinking patterns by assisting an individual in identify harmful thoughts that impact how the individual feels and behaves.

#The anti anxiety notebook free#

Please also be aware that you can call 1-80 for the National Suicide Prevention Lifeline, which provides 24/7, free and confidential support for people in distress.

I would advise you to contact your doctor or therapist if you or someone you know is struggling with depression, anxiety, and/or having suicidal thoughts. You are important, you are loved, and YOU MATTER!!! While I offer my personal experiences and products that have helped me, this blog cannot provide medical advice.