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Feeling Anxious? Journaling Might Help.

Guided notebooks that borrow principles from cognitive-behavioral therapy and mindfulness are aiming to put mental-health tools in the hands of the people.

By Valeriya Safronova

Over many centuries, journals have served as tools for recording history, as emotional outlets and as creative stimulants. In the current age of self-care and self-optimization — not to mention digital overload — logbooks are resurging, this time as a means of supporting one’s mental health.

The Anti-Anxiety Notebook , a tidy blue-and-white volume, is one example. It takes a page, or several, from cognitive-behavioral therapy, featuring work sheets that aim to challenge cognitive distortions — the thought patterns that can make anxiety worse, such as catastrophizing (assuming the most disastrous possibility will play out) or self-blaming (“believing that you are entirely responsible for a negative situation,” as the book's appendix puts it).

“When we were writing this notebook, we were thinking, ‘How do we put tools into people’s hands?’” said Dr. Hod Tamir, a clinical adviser to the book’s parent company, Therapy Notebooks. “It’s hard to sift through academic literature to figure out how to deal with your anxiety.” And, he noted, “not everyone can go to therapy.”

Therapy Notebooks has sold more than 100,000 copies of the Anti-Anxiety Notebook, which retails for $38, since it was released last summer. The company received an early Instagram boost from an admirer: the actress Lili Reinhart, a star of the CW’s “Riverdale,” who has spoken openly about dealing with anxiety and depression. “Wes and I had nothing to do with it,” Varshil Patel, who founded Therapy Notebooks with Wesley Zhao, said of Ms. Reinhart’s post.

All told, their company works with 10 psychologists to create its products. In November, Therapy Notebooks will release a more academic guidebook focused on depression.

The potential value of mental health care has not escaped businesses. Venture capital firms invested $852 million in mental health tools in the first quarter of 2021, an increase of 73 percent since the same period last year, according to CB Insights, an analytics firm.

And there’s a documented demand for such tools. “Individuals are seeking out treatment at levels we’ve never seen before,” said Dr. Vaile Wright, the senior director of health care innovation at the American Psychological Association.

“You’re seeing more hospitalizations and suicidal ideation,” Dr. Wright said. “People are experiencing more depression, anxiety and substance abuse. But you’ve also seen an increase in acceptance of mental health care, with celebrities and athletes speaking out about it more.” She said that self-directed cognitive-behavioral therapy — in a journal, for example — is effective at reducing symptoms of depression or anxiety, particularly when the case is mild.

Though there is now less stigma around mental health care, treatment remains out of reach for many. About one-third of people who needed mental health care in the last year were not able to get it, a Kaiser Family Foundation poll from earlier this year found. The top two challenges? Finding a provider and covering the cost. (Not all providers take insurance, and there are out-of-pocket costs with many who do.)

Though diary-keeping has been a popular practice at least since the 10th century by women in the Japanese court, its therapeutic effects were first studied by James Pennebaker in 1986. A recent review of the scientific literature found that expressive writing can ease symptoms of depression, anxiety and other disorders; increase psychological well-being; and support resilience and recovery from trauma.

When people use writing to express themselves, Dr. Wright said, they “increase emotional regulation, clarify life goals, find meaning, and give voice to feelings, which can help construct a meaningful story.” She added that looking back through old journal entries can remind the writer of the times she struggled but persevered.

Anyone who has bought a blank diary in a fit of inspiration and then left it to gather dust knows that spontaneous journaling can be hard to keep up with. “These guided journals have that extra benefit of focusing the content,” Dr. Wright said. “It’s almost like a bridge to doing it with a therapist.”

Writing by hand is also a way to get offline. Papier, a stationery company in London, created its Wellness Journal ($32.99) last October after employees noticed that customers were using its paper products to unplug. “There was a general kind of interest in analog, people switching off technology because they were inundated with Zoom calls and had no distinction between life and work,” said Sophie Agar, the company’s global brand director.

Inside, the journal is “quite directional in some areas, but we leave some space for interpretation,” Ms. Agar said. “There’s space for intentions, sleep and water monitoring, meal planning, tracking your mood.” Papier has sold 60,000 copies of the Wellness Journal.

The Human Being Journal , which went on sale last November, offers a similar combination of introspection and goal setting. Created by Genevive Savundranayagam and Sheba Zaidi, who quit their jobs in corporate communications last February to start a company called Mahara Mindfulness, the journal starts with a vision board with different categories, such as career, health, travel and community. Further on, there are questions that are meant to challenge the addressee, such as “How comfortable are you being alone?”

Already, the Human Being Journal has appeared in Oprah Daily’s Healthy Living Guide; on Kourtney Kardashian’s lifestyle site, Poosh; and on Lauren Conrad’s gift guide. (Oprah Winfrey has her own “The Life You Want” planner going on sale at the end of this month.) So far, women far outpace men when it comes to journaling, at least according to sales figures. Eighty percent of the customers of Therapy Notebooks are women, and 90 percent of Papier’s entire customer base is female.

Buying these notebooks isn’t enough; to benefit from them, one must set aside the time to reflect. The Human Being Journal founders recommend sitting down with their guidebook once a month for a year.

“I light a candle and spend an hour with myself,” Ms. Savundranayagam said. “We’re not a journal you do quickly. It takes time. But you don’t stumble into a dream life.”

Valeriya Safronova is a reporter for the Style section.  More about Valeriya Safronova

Managing Anxiety and Stress

Stay balanced in the face of stress and anxiety with our collection of tools and advice..

How are you, really? This self-guided check-in will help you take stock of your emotional well-being — and learn how to make changes .

These simple and proven strategies will help you manage stress , support your mental health and find meaning in the new year.

First, bring calm and clarity into your life with these 10 tips . Next, identify what you are dealing with: Is it worry, anxiety or stress ?

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5 great anxiety journals for logging emotions

Write your worries away in these specialized journals

Updated May 10, 2023

Recommendations are independently chosen by Reviewed's editors. Purchases made through the links below may earn us and our publishing partners a commission.

That’s where guided anxiety journals come in.

These wonderful products take the brainstorming out of the project for you, meaning you can read a prompt and quickly respond to it. It takes less brainpower on your part, but you’re still gaining all the benefits of working through a problem on paper—or simply getting the stress out of your brain and into the world.

None of these journals will remove the need for therapy or mental health support, of course. They’re a great tool, but if you’re struggling, please seek outside assistance as soon as possible.

These five anxiety and mindfulness journals offer loads of coping mechanisms for times when life feels overwhelming.

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1. my anxiety journal: daily support for cultivating calm and happiness.

This guided journal has 187 pages, filled with various exercises to ensure writers are never bored.

For the sake of getting you the best tools as quickly as possible, we’re starting with the very best anxiety journal we tested. This journal is unmatched in terms of the aid it provides at an incredibly low price point.

Before you even dive into the daily spreads (which can take between 5-15 minutes to complete depending on how detailed you want to get) this journal tries to help you. The start of the book is full of pages for personal growth, including topics like identifying triggers, creating a safety/survival plan for your hardest moments, setting boundaries, and recognizing anxiety patterns. There’s even a year-long mood tracker for those who love the idea of a bullet journal.

As a future therapist, this is one that I’m sticking on my shelf as a lifelong reference for clients—and for myself. If you stop reading here, know you’re in good hands with this affordable Amazon find.

Decluttering your mind and recognizing your emotions can be difficult when you’re fealing anxious, let My Anxiety Journal help you.

2. The Anxiety Journal: Exercises to Soothe Stress and Eliminate Anxiety Wherever You Are

Anxiety disorder isn't the only thing The Anxiety Journal can help with. This diary aims to alleviate external stress, as well as clear your mind.

The third section of this book is all about Cognitive Behavioral Therapy (CBT), a type of therapy that asks you to take an in-depth look at your thought processes. CBT focuses on rationalizing the present as opposed to deciphering what’s happened in the past. In doing so, CBT questions get to the root of thought patterns and help you identify maladaptive thought processes that may be keeping you stuck in unhealthy routines.

This journal accomplishes that goal well, with pages to identify “core beliefs” and “thinking errors.” However, if you’re looking for a deep dive into CBT, our next featured journal may be an even better option.

Take time to yourself when you’re feeling unsettling thoughts, using the guided journal prompts in The Anxiety Journal.

3. The Anti-Anxiety Notebook: Cognitive Behavioral Therapy to Reframe and Reset

The Anti-Anxiety Notebook emphasizes deep reflection in order to help you think critically about what relaxation really means.

The Anti-Anxiety Notebook is also designed in a CBT framework and so is each journal page. You’re given a specific section to outline “what is going through your mind” as well as to “challenge your thoughts.” There’s even a section to identify “what thought patterns” you’re recognizing—with a list of offered patterns in case your thoughts are difficult to describe on the spot.

This journal really succeeds in its “check-in questions,” which emphasize deep reflection. They often take you out of that CBT-present mindset and into the past or the future, depending on which question you choose. Some ask you to imagine where you’d like to be over the next six, 12, or 24 months, or to remember a time you failed.

We’d recommend this journal to those seeking depth and a consistent pace of growth.

Aside from the The Anti-Anxiety Notebook, Ban.do offers several therapy journals to help you achieve overall wellness.

4. A Year of Mindfulness: A 52-Week Guided Journal to Cultivate Peace and Presence

A Year of Mindfulness challenges you to make a weekly commitment to becoming a better person.

Depending on how you feel about mindfulness, this one will be hit or miss for your personal needs. It’s fully meditation centered, with different prompts each week. If you’re looking to learn stillness and find peace, it’s a must-buy. But if you’re just looking for a place to relax, this journal may not be the best pick.

Obviously, this is very different from the other journals on this list that are asking you to identify and confront your anxiety. If you’re someone who isn’t comfortable putting words to what you’re feeling but want to find relief, this is a great place to start. However, we still highly recommend seeing a mental health professional for additional support if your symptoms of anxiety become obviously disruptive.

Every day of the year can be accounted for with this 52-week guided journal that was created with meditation in mind.

5. Weathering My Emotions: A Little Journal for Big Feelings

We love the Weathering My Emotions childrens' journal because it might even help adults deal with big feelings.

Is this journal technically for kids? Yes. Do we love it? Also, yes!

There’s no denying this picture book is appropriate and fun for anxiety-prone kids and teens struggling to manage anxiety, but we’d argue it’s a great tool if your adult anxiety goes hand in hand with inner child work.

What better source of stress management could there be than writing your latest negative emotions in the strike of a lightning bolt? What about stomping in puddles when you feel “unheard, jealous, frustrated, annoyed, grumpy, or offended”? There’s a chance to do all of that on the page, and honestly, the practice is cathartic even in adulthood.

We highly recommend this journal for kids, as it puts some of those harder-to-say feelings into words and validates them through bite-sized education. We also think it’s worth consideration if you’re doing some inner child work, or just want something that’s not so paragraph heavy.

Oftentimes, our emotions can feel like an overwhelming storm. With the Weathering My Emotions wellness journal, you can learn how to navigate tough situations in a healthy way.

Related content

Prices were accurate at the time this article was published but may change over time.

The Anti Anxiety Notebook: A Tool for Mental Wellness

Imagine you're sitting in your favorite coffee shop, your heart racing and palms sweating, as the day's worries start to crowd your mind.

You reach for The Anti Anxiety Notebook, a tool that's gained attention for its practical approach to managing such moments.

As you open it, the structured prompts guide you to dissect your anxieties, track your triggers, and apply cognitive behavioral techniques with ease.

You're not alone in this struggle, and this notebook might just be the companion you need to navigate the complexities of your mental landscape.

Now, consider the possibilities if this simple, unassuming journal could actually help you find a sense of calm.

What if, page by page, it could lead you towards a more peaceful state of mind?

Key Takeaways

• The Anti-Anxiety Notebook equips individuals with Cognitive Behavioral Therapy techniques for managing anxiety.
• It contains 40 structured entries that provide immediate emotional relief and help individuals dissect their anxious feelings and identify triggers.
• The notebook guides individuals in reshaping their thought processes and provides a clear path to understanding and managing their emotional health.
• It is a valuable tool for individuals grappling with daily stressors, such as busy professionals, students, and overwhelmed parents, as well as those facing persistent feelings of dread.

Understanding The Anti-Anxiety Notebook

The Anti-Anxiety Notebook equips you with Cognitive Behavioral Therapy techniques to tackle anxiety by guiding you through 40 structured entries designed for immediate emotional relief. This isn't just any journal; it's a tool from Therapy Notebooks that offers you a clear path to understanding and managing your emotional health.

As you navigate each entry, you're not just writing down your thoughts; you're engaging in a Behavioral Therapy to Reframe negative patterns and gain control over your anxiety. You'll find each page prompting you to dissect your anxious feelings, pinpoint triggers, and reshape your thought processes.

The exercises in the Anti-Anxiety Notebook are specifically crafted to reduce anxiety by making you an active participant in your journey to mental wellness. With its structured journal approach, you'll begin to notice patterns in your thoughts and behaviors, empowering you to challenge and change them.

The Cognitive Behavioral Therapy backbone of this notebook is a proven method to help you break free from the cycle of anxiety. It's not just about coping; it's about transformation. By the time you've worked through the journal entries, you'll have built a robust set of skills to maintain a calmer, more grounded outlook on life.

Cognitive Behavioral Techniques Inside

As you explore the structured entries of The Anti-Anxiety Notebook, you'll uncover a range of Cognitive Behavioral Techniques designed to reshape your response to anxiety. This Guided Journal serves as one of the evidence-based mental health tools that therapists often recommend. It's packed with therapist-crafted notes and exercises proven to help when you feel anxious or stressed.

Inside, the notebook features:

• CBT techniques to identify and challenge unhelpful thought patterns.
• 40 guided journal entries for immediate support during anxious moments.
• Structured exercises that help you track patterns in your thoughts and feelings.
• Therapist notes that offer guidance and insight into your journey of self-awareness.
• Strategies that empower you to feel more in control of your mental wellbeing.

Therapy can seem daunting, but with this notebook, you're equipped with cognitive behavioral techniques that therapists use. It's like having a portable counselor at your fingertips. Whenever you're feeling overwhelmed, you can turn to your Anti-Anxiety Notebook for in-the-moment support and direction.

It's not just about managing anxiety; it's about empowering you to understand your mind and take control of your mental health.

Who Benefits From This Notebook

You might wonder if the Anti Anxiety Notebook is right for you. It's designed to aid a wide range of individuals, whether you're grappling with mental health challenges or looking to manage daily stress more effectively.

If you identify with any user profiles seeking mental wellness tools, this notebook could be a valuable asset in your journey.

Potential User Profiles

Individuals grappling with daily stressors and seeking to manage anxiety may find the Anti Anxiety Notebook an invaluable companion for their mental wellness journey.

Here are some user profiles who'd particularly benefit from this journal:

• Busy Professionals : You're juggling tight deadlines and high-stakes meetings, and this tool can help you decompress and tackle work-related stress.
• Students : Whether you're anxious about exams or managing a heavy course load, the notebook offers a structured outlet for your concerns.
• Parents : If you're overwhelmed by the demands of parenthood, the notebook can become a trusted confidant to express and understand your stress.
• Creatives : Artists and writers can channel their anxious energies into the notebook, turning turmoil into inspiration.
• Anyone Seeking Growth : You're on a path to better mental health, and this notebook is a practical step in building resilience and self-awareness.

Mental Health Support

The Anti Anxiety Notebook is an essential tool for those who face persistent feelings of dread, offering structured support to effectively manage and alleviate stress. Created by Diana Hu and Hod Tamir, this notebook is more than just a place for a journal entry; it's a cornerstone of Everyday Self-Care.

If you're someone who struggles to find calm or feels overwhelmed regularly, consider incorporating this notebook into your routine of self-care.

It provides tools that work to guide you through understanding your anxiety, allowing you to gain control over your emotions. By giving you a way to track patterns and triggers, the notebook empowers you to manage stress and transform your mental health journey into a proactive, manageable part of your daily life.

Daily Stress Management

Harnessing the power of the Anti-Anxiety Notebook can be a game-changer for anyone grappling with the daily grind of stress and seeking to improve their mental resilience. This notebook can be extremely helpful for:

• Individuals who feel tense and struggle to relax
• Those who experience unexplained dread and want to feel less overwhelmed
• Anyone seeking immediate support and relief whenever they feel anxious
• Beginners or experienced users looking to become aware of their anxiety patterns
• People of all ages aiming to track and manage their mental well-being

The notebook, covering different therapy tools, can be a time when you check in with yourself, fostering a routine of mindfulness and emotional regulation. It's a practical step toward a calmer, more centered you.

Guided Journaling for Anxiety Relief

Delving into guided journaling can significantly ease your anxiety by utilizing proven Cognitive Behavioral Therapy techniques to identify and challenge distressing thoughts. This different therapy approach offers you a structured way to track your emotional health through check-ins covering your daily life, whether that's daily or less frequently.

Guided journaling for anxiety relief is designed to help you notice patterns in your thoughts and behaviors that contribute to anxiety. It's a powerful tool, particularly for addressing the two most commonly co-occurring issues: stress and unhelpful thinking.

Here's a simple structure for your journal entries:

Notes and Tips:

• Identify what triggers your anxiety.
• Reflect on how you typically respond, both emotionally and behaviorally.
• Challenge unhelpful thoughts by finding evidence that contradicts them.
• Use your journal entries to detect trends and learn new coping strategies.

Real-Life Success Stories

Countless individuals have transformed their mental wellness by incorporating the Anti-Anxiety Notebook into their daily lives, finding relief and empowerment in their journey to manage anxiety. Real-life success stories abound, with many reporting how this tool has anchored their self-care routines and provided a structured way to tackle their emotions head-on.

Here's how the Anti-Anxiety Notebook has made a difference for many:

• Sense of Control : Users feel a mastery over their emotional well-being, rather than being at the mercy of their anxiety.
• Stress Reduction : Daily reflections and exercises have significantly lowered stress levels for numerous individuals.
• Faster Improvement : With the guidance of the notebook, users often experience quicker relief from anxiety symptoms.
• Deeper Insights : The notebook's structured prompts have led to profound personal discoveries and growth.
• High Recommendations : It's a crowd favorite, frequently suggested by those who've seen real change in their mental health.

When it's time to invest in your mental health, the Anti-Anxiety Notebook is a worthy consideration. You have options to pay in full or choose between four interest-free payments every two weeks. Decide whether you pay upfront or in installments—whatever suits your budget, without compromising on your path to wellness.

Combining Sets for Comprehensive Care

The Anti-Anxiety Notebook's blend of Cognitive Behavioral Therapy principles and guided journaling offers a dual approach to tackling your mental health concerns with precision and depth. Whether you're grappling with stress, anxiety, or simply looking to refine your thought processes, this notebook serves as an invaluable ally.

It empowers you with immediate support, allowing you to feel more in control and gain a clearer understanding of your emotions.

Structured exercises within the notebook guide you to track patterns, manage daily anxieties, and build resilience, paving the way for a transformative journey toward mental wellness. As you engage with this evidence-based method, you're not just scribbling down thoughts; you're actively participating in a proven therapeutic strategy that can reshape your mental landscape.

When considering the purchase, remember that the estimated payment excludes taxes and shipping. With Shop Pay, decide whether to make interest-free payments every two weeks or monthly payments, choosing to pay in full or over time. This flexibility ensures that comprehensive care is within reach, without the added stress of financial strain, so you can focus on what truly matters—your mental health.

You've just unearthed the Holy Grail of tranquility with The Anti-Anxiety Notebook. Imagine transforming into the Zen master of your own mind, wielding the power of cognitive wizardry at your fingertips. This isn't just a journal; it's your personal shield against life's tempests.

Embrace it, and watch as your anxiety bows before you, vanquished by the might of guided introspection. Here lies the ultimate weapon in your arsenal for mental wellness.

Your journey to serenity starts now.

Fred Holmes combines his expertise in neuroscience and psychology to create informative content on mental health. His background in research and clinical practice enables him to distill complex concepts into accessible insights. Fred's mission is to empower individuals by providing evidence-based knowledge for better mental well-being.

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The Anti-Anxiety Notebook

Cognitive behavioral therapy to reframe and reset.

Reduce anxiety, manage stress, and become more aware of your thought patterns with this easy-to-use, guided notebook. Utilizing Cognitive Behavioral Therapy, a rigorously-tested and widely-used treatment, you’ll develop the skills to identify, challenge, and change unhelpful thought patterns so you can feel better.

• 40 Guided Journal Entries for in-the-moment support
• Structured exercises proven to help reduce anxiety and track patterns
• 5 check-ins covering different therapy tools for anxiety
• 100+ Notes and Tips From Therapists
• This notebook is filled with 272 pages of 75 gsm cream paper for a smooth & fluid writing experience. 
• Hardcover, with a thread-sewn, flat-lay binding. Linen cover material. Heat-sealed ribbon. 
• (LxWxH): 8.5" x 5.5" x 0.63", 0.84 lb.

WHO THIS HELPS

Have you ever found yourself feeling tense or unable to relax, but you’re not sure why or maybe you’re experiencing dread that you can’t quite pinpoint the anti-anxiety notebook is a playbook for immediately addressing what’s causing your stress—giving you a sense of greater control over your emotions., contributors.

Hod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.

Rachel Brenner received her PhD in Counseling Psychology with a Graduate Certificate in Quantitative Psychology from Iowa State University in 2018. She worked as an Assistant Professor at SUNY Albany (2018-2020) and Colorado State University (2020-2022). Her academic research primarily examined how people respond to distress and how these responses impact mental and physical health. In July 2022, Rachel became a Staff User Researcher for Twilio. Using her research and psychology background, she conducts user research and mentors junior researchers to help Twilio develop user-friendly products and build a more connected world.

Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalization programs. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.

Emory Strickland is a licensed clinical psychologist in Washington State and currently works at the Evidence Based Treatment Centers of Seattle (EBTCS) in the Anxiety Center. He has significant experience delivering evidence-based treatments and working with clients struggling with a range of anxiety and related disorders including, OCD, panic disorder, depression, GAD, social anxiety disorder, specific phobias, PTSD, and body-focused repetitive behaviors.

WATCH: A look into The Anti-Anxiety Notebook (0:46)

How it works.

At the start of The Anti-Anxiety Notebook, you'll check-in on your anxiety and set intentions for what change you want to see and feel. Plus, read helpful therapist tips to get started journaling right away.

Knowing what you want to get out of The Anti-Anxiety Notebook will help you build self-awareness, motivation, focus—and track progress and growth—as you begin using the tools of Cognitive Behavioral Therapy.

We want to empower you with research and mental health knowledge about your lived experience with anxiety. Take some time to skim through the introduction and resources in the back to orient yourself to the journaling experience.

When we understand how or why a tool or method works, we’re often much better equipped to put it into practice. Our therapists distilled some of the best practices for anxiety so you can contextualize your day-to-day journaling practice in proven methods.

Each journal entry is designed for you to use daily for ongoing reflection, or for when you need it. They're meant to take the pressure off by giving you helpful prompts and options for how you want to journal.

Most of us have tried (and struggled) to insert a daily journaling exercise into our routines. Instead, the journal is here when you need it, so it never feels forced or like a chore.

Each journal entry includes a Note From a Therapist with open space for continued writing. These are therapist-crafted tips, prompts, and guidance to help you cultivate deeper self-awareness and more “aha!” moments.

Once you've had a chance to process and reframe your stressful situation, the reflection gives you a chance to take a step back and think about the bigger picture.

INSIDE THE BOOK

Inside the book guiding principles.

We've designed the Anti-Anxiety Notebook so you can start from any page, as soon as you receive it.

Page 8 Guiding Principles

Inside the book how this book helps you.

Find out why 150,000+ people love our best-selling Anti-Anxiety Notebook.

Page 10 How This Book Helps You

Inside the book introduction: anxiety and evidence-based tools.

Educational overviews will help you build a solid understanding of the research and science behind anxiety. Anxiety can often feel alienating, but learning the science can help contextualize your own experience in observable science, to help you feel less alone.

Page 14 INTRODUCTION: Anxiety and Evidence-Based Tools

Inside the book tips & setting your intentions.

We include helpful therapist guidance throughout your journaling experience, starting with an intentional check-in.

Page 18 Tips & Setting Your Intentions

Inside the book thought log (sample entry).

Process stressful moments with the help of structured journal entries designed for in-the-moment use. Therapist guidance around how to answer each prompt is included, as is a sample entry as a handy reference tool.

Page 28 Thought Log (Sample Entry)

Inside the book mindset: change is possible.

In addition to the CBT journal entry, you’ll learn the most effective tools that therapists use with their own clients. Learn and practice improving mindfulness, growth mindset, positive relationships, and more.

Page 52 MINDSET: Change is Possible

Inside the book appendix b: cognitive distortions.

Many of the anxious thoughts we each have take the form of Cognitive Distortions . If you have trouble remembering the different thought patterns, you can refer to this helpful reference in the Appendix.

Page 206 APPENDIX B: Cognitive Distortions

Inside the book appendix c: the feelings wheel.

An essential CBT tool, used to help quickly and accurately name the emotions you are feeling from broad to specific.

Page 210 APPENDIX C: The Feelings Wheel

A way through anxiety that's go-at-your-own-speed..

Learn how to manage fear and worry and get back into the driver's seat when it comes to tackling these challenging emotions. The practices in our notebook help you reframe your thoughts into something much more manageable, accelerating your ability to identify patterns and proactively address issues as they come up.

See what life is like on the other side of your anxiety

The Anti-Anxiety Notebook is grounded in Cognitive Behavioral Therapy, the best-researched and most effective form of psychotherapy. Meaning you’ll get help in-the-moment with a practice that also builds your resilience to future anxiety. Resulting in change you can feel, and progress that’s worth the time you put in.

Frequently Asked Questions

The notebook primarily includes CBT, an evidence-based mental health treatment considered the gold standard for treating anxiety. In this notebook, you will practice becoming aware of the relationship between your thoughts and your feelings, empowering you to challenge and adjust them over time. We have included multiple CBT resources throughout the book and appendix to also further support your needs. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.

We made a few improvements to The Anti-Anxiety Notebook. We’ve changed the notebook’s look and feel and updated the journal entries. You’ll notice that we’ve added an extra page of blank journaling right after the thought log entry. That way, you can continue processing the situation through more free-form journaling before reflecting on the Note From a Therapist. We’ve also changed the interior page color to a sky blue, and have increased the opacity of the text color to help with legibility. Note that we have kept the text size the same due to page limitations.

The illustration on the center of the cover depicts a triangle where each side is a different type of line. The first is a straight line, the next is a squiggly line, and the last one is a scribbly line. This triangle represents the Cognitive Behavioral Therapy triangle: where thoughts, feelings, and behaviors all impact each other in a way that increases (or decreases) our anxiety. The different lines represent the diverse (and sometimes unpredictable) ways our anxious thoughts manifest.  

Whenever you feel anxious or stressed, but there's no pressure. You can use this however often you feel comfortable, whether that's daily or on an as-needed basis.

The purpose of this journal is to help you feel better by guiding you through the tools therapists and researchers consider the most effective for anxiety and mental health. It is designed to give you full autonomy; you can start however you want, go in order or not, and pick up whenever or wherever. We generally recommend using the journal entries whenever you feel anxious or stressed in order to best identify, track, and improve patterns in your thinking.

This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you. In case you need urgent assistance, here are some resources:

• All Emergencies - 911
• National Suicide Prevention Lifeline - 988
• SAMHSA National Helpline - 1 800 622 HELP (4357)
• Crisis Text Line - Text HOME to 741741
• If you're located outside of the US, visit this page to find resources for your country

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The Best Therapy and Anti-Anxiety Notebooks, According to Mental Health Experts

Looking for a way to relieve some stress? The simple act of journaling can do wonders for your mental health, therapists say.

Related To:

If you're looking for ways to let go of stress and find more happiness in your life, look no further. Really, we mean that: Experts say that the best way to find more happiness in life is to examine what you already have, rather than looking and reaching for something else you think would make you happier.

Journaling can be profoundly stress-relieving, and many purpose-built journals and notebooks have popped up in recent years to help provide structured ways to track your mood, feelings, behaviors, gratitude and goals. We dug through what's out there and asked a few therapists for their favorites, too.

The Anti-Anxiety Notebook

Cognitive behavioral therapists designed this journal to help you identify patterns in your thoughts and use structured exercises to get out of anxiety or stress spirals. Use the writing prompts and tools in this book to record how you’re feeling — and what triggered that response — to help you get back to a calmer space when you’re feeling anxious.

Show Up for Yourself Journal

“Journaling is for you,” says Janet Philbin, a licensed clinical social worker, hypnotherapist and author of Show Up for Yourself . “Journaling allows you a safe space to express what is in your heart and what is on your mind. Having a way to process your feelings allows you the space to heal and grow.” Janet says she recommends her clients write in notebooks with blank pages. “I want my clients to write freely without worrying about staying in the lines,” she says. “A blank page gives you the freedom of expression without the rules that a lined page implies.” She says not to worry too much about how neat you write, or how you write — just as long as you do it. And if it stresses you out to have your raw thoughts lying around, she encourages recycling or responsibly burning your journals when you feel ready. “You can shred it, rip it up or burn it safely in a fireplace or coffee can,” she says. “When you get rid of the pages, thank yourself for showing up for yourself to write and release.”

The Morning Magic 5-Minute Journal

One structured journal that comes highly recommended by Amy Morin, a psychotherapist and editor-in-chief of the mental health website Verywell Mind , is the Morning Magic 5-Minute Journal , which has daily prompts to help people look for the positive. “Studies show gratitude has a powerful impact on our emotional, physical and social well-being,” she says. “It’s a great way for anyone to start the day because it encourages everyone to establish a goal for the day and a strategy to help them take action to achieve the goal.”

The Self-Discovery Journal

Amy also suggests The Self-Discovery Journal. “It has weekly writing prompts that encourage self-reflection,” she says. “Answering the questions can help people develop more self-awareness about their thoughts, feelings and behaviors. When people better understand themselves, positive change becomes easier.”

Boho Rainbow Wellness Journal

This cute journal from Papier comes in a wide variety of cover options so you can choose one that speaks to you. It has space for recording daily reflections, habits and what you’re grateful for.

Wildflower Wellness Journal

We also love this cover from Papier, featuring beautiful wildflowers. It has a 12-week overview with bulleted sections for thoughts and feelings, inspirational sayings for your mindfulness journey and space to track your wishes and goals.

Self-Love Journal

This journal has a year’s worth of prompts like, “Who are the most influential people in your life?” and “What are some things that help you feel grounded and gain perspective when you’re stressed?” Intended for anyone over the age of 10, this journal’s goal is to help you recognize the good things in your life so you can make more space to find and experience them more often.

Plain Foiled Journal

Structured journaling may not be for you, and that’s fine. Papier has tons of gorgeous journals with blank, lined or bulleted pages so you can journal however feels best to you. If all you need is a simple spiral-bound notebook or a pack of Post-It notes you can burn afterward for catharsis? Go for it.

Want to go a little deeper? Dr. Mimi Winsberg, chief medical officer for Brightside , a telemedicine platform for therapy, recommends Dr. Seth Gillihan's book, Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety . " This workbook is a focused and goal-oriented tool for those affected by depression and/or anxiety," Dr. Ginsberg says. It will guide you through evidence-based cognitive-behavioral techniques encouraging self-reflection over a span of seven weeks.

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Unveiling the Benefits of an Anti-Anxiety Notebook: Your Guide to Mindful Journaling

by RN To Zen Staff | Mindfulness , Mindfulness Based Stress Reduction

The Anti-Anxiety Notebook: Your Guide to Mindful Journaling

An anti-anxiety notebook is more than just a journal; it’s a therapeutic tool designed to assist individuals in managing anxiety. By providing a structured way to document thoughts, feelings, and triggers, an anti-anxiety notebook serves as a safe space for reflection and self-discovery.

The Science Behind Journaling for Anxiety

The practice of journaling, particularly in the context of an anti-anxiety notebook, is supported by a wealth of psychological research. Here’s a deeper look into the science behind it:

• Cathartic Release: Writing about anxious thoughts and feelings is cathartic. It allows for an emotional release, akin to venting to a close friend, but in a private, unfiltered manner.
• Cognitive Processing: Journaling helps in the cognitive processing of emotions. By putting thoughts into words, individuals often gain clarity on what is causing their anxiety and why.
• Behavioral Pattern Recognition: Regular journaling enables individuals to recognize and track behavioral patterns and triggers. This awareness is a crucial step in cognitive-behavioral therapy (CBT), a widely used technique in treating anxiety disorders.
• Stress Hormone Reduction: Studies have shown that expressive writing, like journaling, can lead to a decrease in cortisol, the stress hormone, thereby reducing overall stress levels.

Related Article: A Stress Diary: Big Benefits of Journaling for Stress Management?

How to Use an Anti-Anxiety Notebook

Using an anti-anxiety notebook effectively involves a few key practices:

• Start with a Routine: Establish a regular time and place for journaling. Consistency is key to making it a valuable part of your anxiety management toolkit.
• Format Flexibility: Your journal entries can vary in format. Some days you might write in a stream of consciousness, while other days you might prefer lists or bullet points. The format should serve your need for expression at that moment.
• Reflect on Both Challenges and Victories: While it’s essential to express worries and fears, also take time to jot down victories, no matter how small. This balance can provide a more comprehensive view of your life beyond anxiety.
• Include Mindfulness and Gratitude Practices: Incorporate mindfulness exercises or gratitude lists into your journaling. These practices can shift focus from anxiety to the present moment and positive aspects of life.
• Review and Reflect: Periodically, look back on your entries. This can help you see progress, understand patterns, and recognize what coping mechanisms have been most effective.

By understanding the science behind journaling and employing these methods in using an anti-anxiety notebook, individuals can harness the tool’s full potential in managing anxiety and improving mental health.

Benefits of Keeping an Anti-Anxiety Notebook

Keeping an anti-anxiety notebook offers a multitude of benefits that extend beyond simple record-keeping. Here’s a deeper exploration of these advantages:

• Enhanced Self-Understanding: Regularly writing in an anti-anxiety notebook can lead to increased self-awareness. By tracking thoughts, emotions, and reactions, you begin to understand the nuances of your anxiety, including triggers and patterns.
• Stress and Anxiety Reduction: The act of writing down your worries and fears can have a cathartic effect, serving as a stress release valve. This process can help diminish the intensity of anxiety and provide a sense of emotional relief.
• Improved Emotional Regulation: Journaling helps in processing emotions more healthily. By recognizing and naming your feelings, you develop better control over your emotional responses, leading to improved emotional regulation.
• Cognitive Clarity and Perspective: Writing about your experiences and anxieties can provide clarity and a new perspective. It allows you to step back and analyze your thoughts and situations from a distance, rather than being overwhelmed by them.
• Tracking Progress and Growth: An anti-anxiety notebook can serve as a tangible record of your journey, allowing you to track progress over time. Seeing how far you’ve come can be incredibly encouraging and motivating.
• A Tool for Therapy: For those in therapy, a notebook can be an invaluable tool to share insights and progress with their therapist, leading to more productive sessions.
• Promotes Mindfulness and Presence: The practice of journaling encourages mindfulness and living in the present moment. It draws your attention to your current feelings and thoughts, anchoring you in the ‘now.’

By embracing these benefits, an anti-anxiety notebook becomes not just a tool for managing anxiety but a companion on your journey towards emotional wellness and self-discovery.

Strategies for Effective Journaling in an Anti-Anxiety Notebook

• Be Consistent: Aim to write daily. Consistency helps in building a habit and makes journaling more effective.
• Focus on Feelings: Write about how specific events or interactions made you feel, rather than just describing the events themselves.
• Include Positive Moments: Along with challenges, jot down positive experiences and what made you feel good.

Structuring Your Anti-Anxiety Notebook: A Table Guide

Incorporating mindfulness into journaling.

Mindfulness, the practice of being fully present and engaged in the moment, can significantly enhance the benefits of keeping an anti-anxiety notebook. Here’s how you can integrate mindfulness into your journaling routine, presented in a table format for clarity:

Integrating mindfulness into your journaling practice transforms it from a mere exercise in writing to a deeper, more reflective process. This mindful approach can lead to greater insight, emotional release, and a profound sense of peace.

Cultivating a Supportive Routine Around Your Anti-Anxiety Notebook

Creating a routine that complements your journaling can enhance the benefits of your anti-anxiety notebook. Consider the following:

• Choose a Quiet Time: Select a time of day when you are least likely to be disturbed. This could be early morning or before bedtime.
• Create a Comfortable Space: Journal in a space where you feel relaxed and comfortable, whether it’s a cozy corner of your room or a peaceful spot outdoors.
• Combine with Relaxation Techniques: Engage in a brief meditation or deep breathing exercises before you start writing to calm your mind.

The Role of Creativity in Your Anti-Anxiety Notebook

Don’t hesitate to get creative with your notebook. Use colors, stickers, or sketches to express your feelings. This not only makes the process enjoyable but also helps in expressing emotions that might be hard to capture in words.

Final Thoughts

Incorporating an anti-anxiety notebook into your daily life can be a transformative step towards managing anxiety and enhancing overall mental well-being. Remember, there’s no right or wrong way to use it. The key is to make it personal and meaningful to your journey. As you continue to document your experiences, you may find not just relief from anxiety but also a deeper understanding of yourself and your path to emotional balance.

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Health & Wellness, Skincare, Food, Decor & Plants

Nea Pantry is a freelance writer living in downtown Toronto. She writes full-time for Honest Brand Reviews, alongside a variety of copy writing projects for local and international businesses. When not writing, you can find her in the kitchen whipping up a batch of vegan muffins.

Table of Contents

About Therapy Notebooks

For those unable to access or afford interventions for their mental health through medical professionals, guidebooks can be an effective alternative to introduce better habits into one’s routine that support improving mental health. 

According to this study , the practice known as positive affect journaling serves as an effective intervention for mitigating mental distress , increasing well-being, and enhancing physical functioning. 

Therapy Notebooks offer help you can turn to when you need it most. Providing information and Cognitive Behavioral Therapy techniques to assist with anxiety and depression , its journals are designed to give you free rein and unlimited access to research-backed mental health tools.

The psychologist-developed note and guidebooks are ideal for times of stress and anxiety but can be used over time to help you better your thinking patterns and improve the relationship between your thoughts and feelings. Featured by The New York Times and HGTV , the new company has already garnered a community of 50k+ followers .

What can you expect to find in this Therapy Notebooks review? Helpful details about the brand and its products, as well as customer feedback, answers to FAQs, and more. Let’s open things up and get started.

Overview of Therapy Notebooks

The National Institute of Mental Health estimates that about 20% of the US population deals with some form of anxiety and that 30% of US adults will struggle with anxiety at some point in their lives. Though for some people, anxiety comes seldom, for others, it’s a crippling, daily occurrence that can affect their jobs and relationships.

Getting therapy isn’t always an option. With costs upwards of $100 and waitlists for free services a mile long, often, those who are struggling go without. Therapy Notebooks were designed in 2019 in an effort to make accessing the right tools a little easier.

Though the research-backed notebooks aren’t a replacement for therapy, they can be used alongside it, or as a quick tool to pull out of your back pocket on particularly rough days. Researched, written, and edited by a team of psychologists , the books include a handful of useful tools that use Cognitive Behavioral Therapy (CBT).

Cognitive Behavioral Therapy is a popular therapeutic approach that compiles interventions geared towards mental disorders and psychological distress that are assumed to be maintained by cognitive factors. 

According to the aforementioned review, CBT suggests that maladaptive cognitions contribute to the maintenance of emotional distress and behavioral problems, so the interventions are targeted towards reducing these negative or harmful outcomes. 

The face behind the brand is Dr. Hod Tamir, Ph.D., a developmental psychologist and mental health counselor. Banding together with co-founder Varshil Patel, an entrepreneur with a heart for bridging the gap between learning and support, the two are on a mission to make mental health treatment what it should be: accessible .

Dr. Tamir notes that his journals aren’t “ magic ” books. Achieving better mental health is a process, and they’re not going to do the work for you. Instead, what the books do help you do, is to turn your focus inward, work through emotions, and use the provided tools to create positive change .

Coming up in this Therapy Notebooks review, we will run through the brand’s highlights before diving into its helpful and clever products.

• Makes journals for both anxiety & depression
• Psychologist-developed
• Uses the same tools and techniques practiced in therapy
• Accessible & affordable
• Free sample PDF upon request
• Offers a 10% discount
• Ships internationally

Making therapy as simple and accessible it should be, the brand’s notebooks merge the convenience of a travel-friendly book with the clinical expertise of a therapist. Its collection is streamlined—you’ll find just three products, each designed to help you through tough times.

Filled with notes, tips, and tools, each book is backed by psychologists and only includes resources from proven research. In the next part of this Therapy Notebooks review we will take a close look at each of the brand’s signature products. You’ll learn what each one of them is, and what they’re designed to help you through.

Therapy Notebooks are already cost-effective when compared to a single session with a mental health coach. Should you prefer to break the costs down, choose the afterpay option at checkout to separate your payment into four installments.

Up ahead, you’ll discover the full range of the brand’s lineup, including note and guidebooks to help with anxiety and depression. There’s also a handy accessory that helps you tell the world how you feel.

Therapy Notebooks The Anti-Anxiety Therapy Notebook Review

A therapy notebook made by actual therapists —now that’s smart. What seems like an obviously brilliant product is actually one of the first of its kind. Other therapy journals on the market don’t prescribe the same CBT method and are simply there to help you journal your thoughts and feelings.

Though helpful, other journals don’t include the same information that The Anti-Anxiety Therapy Notebook does. With this one, you’ll learn all about CBT and can keep tabs on your emotions and eventually patterns the longer you use it.

Ideal for dealing with anxiety and stress, it contains 100 journal entry pages that you can complete any time you feel like you need some help. The book’s structured exercises are there to help you deal with anxiety in the moment, and they employ research-backed techniques.

As you work your way through the notebook, you’ll discover five Check-Ins . These sections introduce you to different anxiety therapy tools. We love that Therapy Notebooks lets you actually view what the book looks like inside. Normally, with books such as these, you don’t know what you’re getting.

Similar journals at the bookstore are often wrapped with plastic, leaving you guessing as to what you’ll discover inside. Go figure. It’s nice to get a peek inside The Anti-Anxiety Notebook and discover the appealing layout and get examples of the content that you’ll uncover in the journaling process.

User-friendly and made to help with real anxiety, the journal pages will take you through five steps to establish a better relationship with your thoughts and feelings.

• Describing what happened
• Write about what you’re feeling
• Noting the intensity of your emotions
• Determine the presence of patterns (i.e. self-doubt)
• View the situation from a new perspective

The process has been proven to dispel, at least, some feeling of anxiety by separating what your mind tells you is happening from what is really happening. While you journal, you’ll be free to browse the tools included throughout the rest of the book, in turn, strengthening your responses and properly identifying your emotions.

Take control of your anxiety with The Anti-Anxiety Notebook for $38 .

Therapy Notebooks The Depression Guidebook Review

Though related, anxiety and depression can have different symptoms and need to be addressed in different ways. Though there’s no doubt that someone with depression could benefit from using The Anti-Anxiety Notebook , The Depression Guidebook provides targeted tools to help you lessen the feelings of depression.

The guidebook is made up of five sections: ACT, BA, CBT, Growth Mindset, and DBT . In each one, you’ll find a different research-backed tool to help combat the feelings of depression. This book is more about learning about the tools to put them into daily practice, but it also includes upwards of 80 journal entries you can use to work things out.

ACT interventions aim to promote new health behavior patterns in individuals through the improvement of psychological flexibility. This review defines it as the ability to contact the present moment more fully with acceptance and mindfulness as a conscious human being. 

According to this study , the Growth Mindset intervention is the belief that personal characteristics can be developed. In addition, it has been shown that people who have a growth mindset are more likely to thrive in the face of difficulty and continue to improve, which is beneficial in attempting to improve the state of one’s mental health. 

Dialectical behavior therapy, or DBT, was created as an intervention and alternative to those that were focused on changing cognitions and behaviors that many patients felt invalidated, and consequently dropped out of treatment altogether. 

This study summarizes this intervention as a comprehensive, evidence-based treatment that is often used to treat personality disorders. 

Each section of The Depression Guidebook includes notes from a therapist, as well as science-focused information to help you fully understand each of the tools. Not technically designed to be read from front to back, you can flip through it at will and discover at your own pace.

Start your journey with The Depression Guidebook for $38 .

Therapy Notebooks The Feeling Things Hat Review

A good-looking hat is a good-looking hat, and even if you decide one of the brand’s notebooks isn’t for you, this subtle cap is an everyday way to express yourself. It’s made from 100% stonewashed cotton and has an adjustable strap in the back to fit heads of all sizes.

In a dark, moody forest green hue, the front of the hat is embroidered with the words “Feeling Things” in white. Pull it on whenever it feels right. Get The Feeling Things Hat for $24 .

Who Is Therapy Notebooks For?

Therapy Notebooks are for anyone who struggles with anxiety or depression. Though they’re not a replacement for therapy, they contain some of the same techniques that therapists use and serve as an accessible way to help you put them into practice.

You can use the books when you feel anxious, stressed, or whenever the mood strikes to help you work through your feelings. That may be multiple times per day, once a day, or once per month—there’s no prescribed amount you need to use the books, it’s up to you .

How Do Therapy Notebooks Work?

Therapy Notebooks use Cognitive Behavioral Therapy (CBT) to help combat anxiety. The treatment is evidence-based and commonly used by psychologists around the world.

The Anti-Anxiety Notebook helps bring awareness to the connection between your thoughts and your feelings, giving you the techniques to challenge the relationship and help it change over time. The book includes CBT resources throughout it, along with tips, tools, and questions that can be used as part of a session with your therapist.

In comparison, The Depression Guideboo k includes foundational information about effective depression tools to help you discover which ones work best for you. Each part of the book gives an introduction to one of the five effective tools, then includes written exercises to help you improve your relationships, motivation, and how you speak to yourself.

Therapy Notebooks Reviews: What Do Customers Think?

As a relatively new brand, there weren’t a whole ton of Therapy Notebooks reviews available online, but what we did find was incredibly helpful. Ahead, you’ll find ratings and comments collected from around the web that shine some light on what its books are like—from user and therapist perspectives.

Our first bit of feedback comes from the brand’s website. Here are the user ratings for both of its therapy books:

• The Anti-Anxiety Notebook : average of 4.8/5 stars from 180 reviews
• The Depression Guidebook : average of 5/5 stars from 9 reviews

Looking into The Anti-Anxiety Notebook , we found comments from both users and therapists who both say they value the content in the book. One Therapy Notebooks review read:

“ I can guarantee you’ll get your money’s worth out of this book! I use it in conjunction with talk therapy, and it’s been life changing…Learning about cognitive distortions has changed the way I view and interact with the world. The book itself is high quality and visually really appealing. I love the look and feel of it. ”

From the photos, we already got the idea that the book has a high-quality feel to it, but we also appreciate the layout of it—it’s nice to look at and user-friendly . As for its use, one therapist wrote, “ Loved it and continue to use it in my therapy sessions with clients .”

We love that The Anti-Anxiety Notebook can be used alone or with a therapist, proving it has tools that are therapist-approved and ones they’ll most likely be using with you in sessions anyway. It’s a versatile tool.

In search of some more details about what using The Anti-Anxiety Notebook is really like, we headed over to Thing Testing. The review site shows an overall score of 4.3/5 stars from 3 users—not a ton, but the feedback here was beneficial. Of the journaling process, one comment read:

“ The feeling after journaling is really calming, and I think journaling on physical paper is much more effective than on a screen. I especially like the snippets of information from therapists in this notebook and come back to them often. I love that I can use it completely on an as-needed basis. ”

Calling to light the benefits of journaling in general, what’s super useful about Therapy Notebooks is the inclusion of psychologist content . It’s what sets it apart from other therapy journals out there.

Our last snippet of feedback comes from Reddit. The Therapy Notebooks review thread discusses what using The Anti-Anxiety Notebook is like and its usefulness. The first answer to another user’s question about what the experience is like reads:

“ So far I am learning a lot of simple ways to manage anxiety from the reading and I am looking forward to using the pages to practice! The idea is to fill out a page with questions whenever you feel anxious/stressed so I’m going to carry it around with me. ”

It sounds like Therapy Notebooks are important tools, providing helpful information and techniques that are easy to digest and put into practice. Not only is The Anti-Anxiety Notebook a convenient tool to write in and get emotions out, but you can depend on it for science-backed tools you can carry with you for life.

Staying with the Therapy Notebooks review on Reddit, the same user continued updating their opinions about the journal. Of its benefits, they wrote:

“ I haven’t done much therapy so I’m learning a lot and it’s cheaper than therapy lol! The journaling pages seem approachable and bite-sized – it kinda reminds me of “The Five Minute Journal” which I’ve used/am a fan of! ”

Being cheaper than therapy is an obvious benefit of this book, and though it’s important to remember that it’s not a replacement for therapy with a licensed professional. Instead, it’s an affordable and practical tool to use when you need help most. Trying to talk to a therapist on the spot can be incredibly difficult—but sometimes, in the moment is when it’s most needed.

Overall, though there’s not a boatload of feedback for this brand, what’s out there is highly positive. As its most popular product, The Anti-Anxiety Notebook received high ratings across the board.

Is Therapy Notebooks Worth It?

Therapy Notebooks solve several problems that people with anxiety disorders face daily. Sometimes, having the right tools in front of you is enough to help you get through a tough moment/afternoon/day, and that’s one of the largest benefits of using these books.

Providing clinically-backed techniques to help get your brain into a different mindset, the simple act of journaling is up-leveled and brought one step closer to the benefits that therapy can bring.

Therapy Notebooks Promotions & Discounts

Helping people is the blood of this brand. That’s the reason its note and guidebooks are affordable , but also why it offers savings where it can. While writing this Therapy Notebooks review, we found that the brand gives customers 10% off when they sign up to the mailing list.

Alternatively, if you’d like to get a sneak peek of The Anti-Anxiety Notebook before you buy it, head to the ‘About’ page and enter your email address. They’ll send you a sample PFD. Though we didn’t see a Therapy Notebooks discount code, once on the mailing list, they’ll send you updates whenever one is released.

Where to Buy Therapy Notebooks

To find the right guidebooks, the ones backed by research and psychologists, it’s important that you head to shop.TherapyNotebooks.com .

Who owns Therapy Notebooks?

Dr. Hod Tamir, Ph.D. and Varshil Patel own Therapy Notebooks . With a combined desire to make therapeutic tools more affordable and user-friendly, they came together to launch this helpful brand.

Are Therapy Notebooks a replacement for therapy?

Therapy Notebooks are NOT a replacement for therapy sessions with a licensed psychologist or mental health counselor. Though the tools and activities inside are backed by research and psychologists, its content is there to help you find the tools that work for you.

If you require assistance or counseling, you should seek out the help of a licensed professional. Should you ever require urgent assistance, the brand recommends choosing any of these resources:

• All Emergencies : 911
• Crisis Text Line : Text HOME to 741741
• National Suicide Prevention Lifeline : 1 800-273-8255
• SAMHSA National Helpline : 1 800-622-4357

Do Therapy Notebooks ship internationally?

Yes, and that’s something we truly appreciate about this brand . Shipping to the UK and the EU, folks around the world can benefit from its mental health books. International shipping rates are calculated at checkout.

What is Therapy Notebooks’ Shipping Policy?

All orders ship out in about 1-2 business days from the time they’re placed online. You’ll have three shipping options:

• Standard: 5-8 business days FREE
• Expedited: 2-4 business days $4
• Express: 2 business days $18

Once your order leaves the warehouse, you’ll receive a shipping confirmation and an estimated delivery date of your order.

What is Therapy Notebooks’ Return Policy?

Should you ever find yourself in need of returning one of the brand’s products, know that you can as long as you start the process within 30 days of receipt , aka, the day it shows up at your door. The process is simple, but for easy reference, we’ll walk you through it below:

• Send an email to [email protected] and let them know you’d like to make a return
• Make sure your item(s) are in original, unused condition
• A team member will send you introductions on how to make the return
• Once the brand receives your items at its warehouse, it will credit your original method of payment

Keep in mind that all return shipping costs are your responsibility. The brand will give you instructions on what to do, but you’ll need to drop it off at the post office and pay for shipping. This is pretty standard for any brand, really.

How to Contact Therapy Notebooks

If you need any other information that we didn’t include in this Therapy Notebooks review, don’t hesitate to reach out to the brand with your questions. You can get in touch with its team by emailing [email protected] .

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The Anti-Anxiety Notebook: Cognitive Behavioral Therapy to Reframe and Reset Hardcover – January 3, 2023

Purchase options and add-ons.

• Print length 272 pages
• Language English
• Publisher Therapy Notebooks
• Publication date January 3, 2023
• Dimensions 5.25 x 0.8 x 8.25 inches
• ISBN-10 1735084689
• ISBN-13 978-1735084688
• See all details

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Editorial Reviews

About the author, product details.

• Publisher ‏ : ‎ Therapy Notebooks; New edition (January 3, 2023)
• Language ‏ : ‎ English
• Hardcover ‏ : ‎ 272 pages
• ISBN-10 ‏ : ‎ 1735084689
• ISBN-13 ‏ : ‎ 978-1735084688
• Item Weight ‏ : ‎ 11.6 ounces
• Dimensions ‏ : ‎ 5.25 x 0.8 x 8.25 inches
• #6,157 in Mental Health (Books)

Customer reviews

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To calculate the overall star rating and percentage breakdown by star, we don’t use a simple average. Instead, our system considers things like how recent a review is and if the reviewer bought the item on Amazon. It also analyzed reviews to verify trustworthiness.

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