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the anxiety and worry workbook
Also Available
FOR PROFESSIONALS
second edition
The information in this volume is not intended as a substitute for consultation with
healthcare professionals. Each individual’s health concerns should be evaluated by a
qualified professional.
preface ix
1 a new beginning 1
2 getting started 19
resources 331
references 337
index 341
v
a tribute to Aaron T. Beck
(1921–2021)
V ery few in the medical profession can be said to have changed the course of mental
health treatment. Aaron T. Beck is one of those rare individuals. His six decades
of research, clinical practice, teaching, and training resulted in a new school of psy-
chotherapy called cognitive therapy. His cognitive theory and therapy of psychologi-
cal disorders was one of the first systematic, empirically verifiable forms of psycho-
therapy. As a result Beck’s work has been thoroughly researched to the point where it
is an established, evidence-based form of treatment for a wide variety of psychological
problems even beyond anxiety and depression. The success of cognitive therapy is not
attributable solely to the unusual genius of the man. Dr. Beck had an enthusiasm and
passion for expanding our understanding of the human mind. He had a deep compas-
sion for those struggling with mental health problems. He was truly inspiring in his
vision to raise the quality and effectiveness of mental health treatment on a global
scale.
It has been a great honor and privilege to have learned from and collaborated with
one of the giants of contemporary psychiatry. The personal loss I felt at the death of
my mentor, friend, and collaborator on November 1, 2021, cannot be overstated. He
was in the midst of providing his latest input for the first complete draft of our second
edition of The Anxiety and Worry Workbook just one week before his death. Despite
being deprived of his latest insights, this workbook is infused with the knowledge and
clinical wisdom of probably the most consequential psychiatrist in modern times. It is
my hope that individuals will glimpse the unique wisdom of Aaron T. Beck through
the pages of this workbook.
DAVID A. CLARK
vii
preface
A nxiety continues to be one of the world’s greatest mental health problems. Since
writing the first edition of this workbook 10 years ago we’ve seen a surge in
anxiety related to the global upheaval caused by the COVID-19 pandemic and its
consequences. The disease itself as well as the various mitigation efforts have directly
impacted the lives of billions around the world. It is within this backdrop of a rising
tide of anxiety that we offer this revised and expanded second edition of The Anxiety
and Worry Workbook.
Like its predecessor, this is a workbook about cognitive behavior therapy (CBT)
for anxiety and its disorders. It is a self-help workbook that shows you how to use the
insights, interventions, and resources of CBT to quell severe and uncontrollable anxi-
ety. Its more than 70 worksheets offer step-by-step guidance in how to apply highly
effective CBT strategies to generalized anxiety, worry, panic, and social anxiety. It
is packed full of case illustrations and examples drawn from our decades of experi-
ence in CBT treatment, research, and teaching. Dr. Aaron T. Beck, my coauthor, is
the originator of cognitive therapy for anxiety. The entire workbook is filled with his
unique and innovative understanding of anxiety and its treatment.
Our second edition is a complete revision and expansion of our original work-
book. There are several changes and upgrades that are noteworthy. We have incorpo-
rated ideas and interventions of recovery-oriented cognitive therapy (CT-R), a modi-
fication of standard cognitive therapy that Dr. Beck developed for treatment of severe
mental disorders. This perspective was not available when the first edition was pub-
lished. We’ve adapted the CT-R perspective to treatment of problematic anxiety. To
our knowledge this is the first publication of CT-R for anxiety written for the general
public. Based on the CT-R approach, there is a new chapter on helpful forms of anxi-
ety that provides a starting point for revamping one’s approach to more severe, prob-
lematic anxiety. We have reorganized the workbook so that readers are first intro-
duced to the basic CBT interventions used in strategies for difficult anxiety problems
like worry, panic, and social anxiety. Interventions have been broken down into more
ix
x preface
specific, practical steps that make it easier to acquire treatment skills necessary for
genuine anxiety reduction. We have expanded the chapter on behavioral interventions
and introduced more recent innovations in exposure therapy like inhibited learning
theory and behavioral experimentation. A new chapter on anxiety sensitivity has been
added, which is especially important for individuals with panic attacks. Other con-
cepts such as mental control, intolerance of uncertainty, fear of embarrassment, and
postevent processing have been included or expanded to provide a more robust treat-
ment protocol for the various anxiety problems covered in the workbook. Based on
reader feedback, the second edition contains more case examples, illustrations, and
worksheet samples—all based on composites of real people, thoroughly disguised to
protect privacy—so individuals can see how our CBT strategies are applied to real-
world anxiety problems. The chapters on worry and social anxiety provide additional
material that boosts the effectiveness of CBT for anxiety.
This revision would not have been possible without the assistance and encourage-
ment of a host of individuals. Over the years we have learned much about anxiety,
worry, and their treatment from the experiences our patients have shared with us.
Their wisdom and courage in facing such a daunting adversary as anxiety has been
truly inspiring. In addition, numerous researchers, clinicians, and students have con-
tributed to the development of CBT for anxiety. Many we have known personally,
and to them we are grateful for the knowledge and clinical acumen they have brought
to the pages of this workbook. But there are specific individuals who’ve played a criti-
cal role in this revision process. We are especially grateful to Chris Benton for her
insights, energy, practicality, and close attention to details that improved our ability
to communicate ideas and strategies. As in the past we appreciate the positive collabo-
ration of our editor, Kitty Moore, who provided support and encouragement for this
project to move forward. Robert Diforio, our literary agent, is a welcome addition to
the team since our first edition. His deep understanding of the publishing world com-
bined with an enthusiasm for and dedication to this project has been inspirational.
There are also others at The Guilford Press who made a valuable contribution to this
publication: Art Director Paul Gordon, Editorial Project Manager Anna Brackett,
and copy editor Deborah Heimann. Finally, I am grateful for my spouse of 45 years,
Nancy Nason-Clark, who continues to provide unfailing encouragement, advice, and
emotional support in my efforts to communicate through the written word.
the anxiety and worry workbook
1
a new beginning
A nxiety is not your enemy! This may sound like an unusual way to begin an anxiety
workbook. No doubt you’ve been drawn to this workbook because anxiety and
worry feel like uncontrollable forces in your life. Maybe you can think back to a time
when feeling anxious was no different than any other fleeting emotion, like feeling
sad, angry, or frustrated. But anxiety has come to play a much bigger role in your life
than you’d like. It now causes you considerable personal distress and it’s interfering in
your daily life. It’s taken the joy out of living and your self-confidence has been shat-
tered. Your world may be shrinking, as you avoid more and more places, people, and
experiences because of anxiety. Clearly, anxiety and worry are a serious problem and
you’re searching for answers.
Whether your problem with anxiety and worry occurred recently or has been
present for years, you’ll find in this workbook step-by-step instruction in how to use
the cognitive behavior therapy approach to lighten the burden of your emotional dis-
tress. Cognitive behavior therapy (CBT) is a scientifically supported treatment that is
effective in reducing a variety of anxiety problems. CBT was founded by Dr. Aaron
T. Beck (second author), and The Anxiety and Worry Workbook is based on our
collective research and clinical experience in offering CBT to hundreds of individu-
als. You’ll find in its pages numerous exercises and worksheets that present the most
potent and innovative treatment strategies for anxiety and worry based on the funda-
mental tenets of CBT.
Our approach in this workbook differs from other CBT resources in two fun-
damental ways. First, we spend considerable time explaining how the anxious mind
operates and what you’ll want to work on to achieve lasting change. We believe it’s
important to understand the psychology of anxiety to get maximum benefit from
CBT interventions. And second, we introduce a new form of CBT called recovery-
oriented cognitive therapy (CT-R). This approach recognizes that negative emotions
like anxiety can be helpful in reaching cherished goals and aspirations. It assumes
that everyone has strengths that can be harnessed to deal with problems like anxiety
1
2 The Anxie t y and Worry Workbook
and worry. Several exercises in the workbook focus on discovering your strengths and
abilities when feeling anxious.
Maybe you’ve been focused on eliminating your anxiety and worry by reading
self-help books and inspirational material, taking motivational seminars, trying medi-
cation, and the like, but the harder you try, the more anxious and worried you feel.
Have you considered whether you’re focusing on the wrong outcome? The truth is
we can’t eliminate anxiety or worry by trying harder. Wouldn’t it be wonderful if we
could abolish all distress and be calm and confident all the time? But this isn’t pos-
sible because negative and positive emotions are an intrinsic part of our psychological
makeup. In fact, negative emotions, including anxiety, are necessary for our very sur-
vival. When they’re tolerable, they motivate us to deal with problems in our life and
to prepare for the future. But anxiety and worry are not always tolerable. They can
become very uncomfortable, disrupting important aspects of our life. This workbook
is about dialing back problematic anxiety so you can live a happy and productive life.
There are many ways that our experiences with anxiety differ from one another.
Anxiety can vary from a slight, barely noticeable feeling of being keyed up to an
intense surge of apprehension. Panic attacks and elevated generalized anxiety are
examples of severe anxiety experiences. The intensity of our anxious feelings can
change quickly or remain elevated for hours, depending on the situation. A little anxi-
ety can be healthy. But when anxiety becomes too severe, persistent, and out of pro-
portion to the situation, it becomes unhealthy. It is this type of anxiety that causes us
to seek relief from its distressing and disruptive qualities. Anxiety can be measured on
an emotional gauge as illustrated in Figure 1.1.
We can use numbers ranging from 0 to 100 to represent various levels of anxiety.
When anxiety is mild to moderately intense (0–50), we feel physically aroused, tense,
alert, focused, and concerned. This is a healthy level of anxiety that can help us deal
with life’s challenges. When anxious feelings become more intense (50–100), we feel
agitated, nervous, frightened, hyperaroused, and out of control. Anxiety has now
50
25 75
0 10 0
become severe. It’s a highly distressing state that interferes in our ability to function.
It’s difficult to tolerate anxiety in this range, so we seek immediate relief. This work-
book introduces you to interventions shown to increase anxiety tolerance, which has
the effect of dialing down its intensity. But before delving into severe anxiety, take a
moment to consider your experience of mild anxiety.
Mild Anxiety
In your struggle with severe anxiety and worry, you may have forgotten that many
times your anxiety experiences are brief, mild, and even helpful in specific situations.
Mild anxiety involves:
Situation (trigger) How the mild anxiety felt How the anxiety helped
Example: I felt a knot in my stomach; I did a review of my finances before I heard
I have an older car, and tense; I had difficulty back from the dealer and came up with a limit
while driving to work I hear sleeping; I kept thinking on what I’d spend in repairing my old car.
a knocking sound in the about an expensive car I made an appointment with the dealer.
engine. repair and how would I pay I thought of ways to deal with my
for it. transportation needs other than owning a car.
From The Anxiety and Worry Workbook, Second Edition, by David A. Clark and Aaron T. Beck. Copyright © 2023 The Guilford Press. Purchasers of this book can pho-
tocopy and/or download additional copies of this worksheet at www.guilford.com/clark6-forms for personal use or use with clients; see copyright page for details.
4
a new beginning 5
If you’re having difficulty recalling past experiences of mild anxiety, ask your partner
or family member for help. Also, you could use the worksheet to write down your mild
anxiety experiences over the next two weeks.
Were you surprised to learn that you can use mild anxiety to deal with problems?
Looking back at your entries, is there anything you did in these situations that you
could apply to times of severe anxiety? Keep this worksheet handy because we’ll come
back to it in Chapter 3. For now let’s consider your experience of severe anxiety.
Severe Anxiety
Episodes of severe anxiety feel much different than their milder form. When the anxi-
ety dial is turned up into the 80–100 range, the anxiety becomes much harder to
manage. There are several features of severe anxiety that make it especially difficult
to tolerate.
Chapter 4 explains how these features are related to each other, making severe
anxiety a problem that interferes in daily living. In the meantime, consider the follow-
ing three illustrations of people who experience various forms of problematic anxiety.
sion, nervousness, and worries over her work, her children’s safety, her aging parents’
health, personal finances, and her husband’s job insecurities. Her mind generates an
endless list of possible catastrophes—she won’t be an effective manager at work, she’ll
fail to meet monthly sales projections, her younger daughter will get injured at school
or her older daughter will be teased by friends, her parents will be disappointed if
she doesn’t visit regularly, she won’t have enough money left over after paying bills
to contribute to their retirement savings plan, her husband could lose his job any day
. . . the list goes on. Rebekah has always been a worrier, but it has become almost
unbearable in the last few years. In addition to sleepless nights, Rebekah is almost
constantly agitated, shaky, “rattled,” unable to relax, and irritable, with occasional
anger outbursts. She breaks down in tears for no apparent reason. The worries are
relentless and impossible to control. Despite her best efforts at distraction and reas-
suring herself that everything will be fine, she has a sick feeling in her stomach that
“trouble is just around the corner.”
for fear of having another attack. He restricts himself to work, his girlfriend’s apart-
ment, and his own place, afraid to venture into new or unfamiliar territory. Todd’s
world has shrunk, dominated by fear and avoidance.
Was it easier to recall occasions when anxiety was severe than when it was mild?
Compare your entries on Worksheets 1.1 and 1.2. Do you notice any similarities
between your mild and severe anxiety? Are there specific symptoms of severe anxiety
that make it intolerable? Are there coping strategies you use with mild anxiety that
could reduce the harmful effects of severe anxiousness? We believe there is much you
W ORK SHEE T 1. 2
Situation (trigger) How the severe anxiety felt How you reacted/its consequences
Example: I feel weak, unsteady, lightheaded; I called my mother to seek reassurance
I feel nauseous, tired, my breathing becomes more rapid that I’m not seriously ill.
and generally unwell and shallow; my heart rate increases. I stayed home from work and didn’t
I can’t explain why I feel so bad; I leave the house because I didn’t feel well.
wonder if I should call the doctor; I The anxiety was so severe; I couldn’t
think about the people I know who’ve stand it any longer, so I took my
had cancer and wonder if I could medication.
have stomach cancer. I lay down and tried to rest to see if I
could calm down.
From The Anxiety and Worry Workbook, Second Edition, by David A. Clark and Aaron T. Beck. Copyright © 2023 The Guilford Press. Purchasers of this book can pho-
tocopy and/or download additional copies of this worksheet at www.guilford.com/clark6-forms for personal use or use with clients; see copyright page for details.
8
a new beginning 9
can learn from how you deal with mild anxiety. We’ll be returning to this theme time
and again throughout the workbook, showing you how to learn from your experi-
ences of tolerable anxiety. But for now, let’s put aside your experience with anxiety
and introduce you to our approach to anxiety.
counseling. It’s now a recommended first-choice treatment for anxiety by many psy-
chiatric and mental health provider organizations worldwide.10,11
What to Expect
The first seven chapters of The Anxiety and Worry Workbook delve into core psy-
chological processes responsible for making anxiety a problem. In these chapters we
tackle the nuts and bolts of the anxious mind, such as threat interpretation bias,
underlying beliefs about anxiety, heightened anxiety sensitivity, avoidance and safety-
12 The Anxie t y and Worry Workbook
seeking behavior, and intolerance of uncertainty. Psychologists often call these pro-
cesses transdiagnostic because they are found in different types of anxiety problems.
You’ll learn how to use specific treatment strategies designed to alter these core fea-
tures of the anxious mind.
The remaining three chapters focus on three anxiety problems: worry, panic
attacks, and social-evaluative anxiety. You’ll find CBT treatment protocols tailored
to the unique features of each anxiety problem. Even if your anxiety fits closely with
one of these problems, we recommend that you work through the first seven chapters
before focusing on one of the specific later chapters. The early chapters provide foun-
dational skills necessary to get the most from the later chapters. Table 1.1 presents an
overview of the skills you’ll learn in each chapter.
We wrote this workbook with you in mind. Its organization, style, and content
are intended for individuals like you who desire a better life, a life of tolerable anxi-
ety experienced in a way that enriches life rather than threatens your joy, peace, and
comfort. No one who picks up a self-help workbook is looking for the easy way out.
You know it will take commitment, time, and effort to overcome your usual ways of
dealing with anxiety. It is our desire to work with you, providing a new way to under-
stand your anxiety and more effective strategies so you can better tolerate and cope
with a range of anxiety experiences.
Chapter 2, Getting • That practice is key to treatment • Complete the Beliefs about Practice
Started effectiveness Assignments worksheet
• What beliefs undermine motivation and • Evaluate whether you’re getting the
how to correct them most from your practice experiences
• How to get the most benefit from the
workbook
Chapter 3, When • How anxiety can be helpful • Track mild, helpful anxiety
Anxiety Is Helpful • How to recognize how anxiety helps • Discover your Adaptive Anxiety Profile
you cope
• Your level of anxiety resilience
Chapter 5, Living with • Whether anxiety sensitivity (AS) is • Evaluate your symptom sensitivity
Anxiety Symptoms driving your problematic anxiety • Complete the Anxiety Sensitivity
• Your tolerance for specific anxiety Beliefs worksheet
symptoms • Practice detached observation and
• How to use CBT interventions to other CBT interventions
increase your anxiety tolerance and
lower AS
Chapter 6, Transform • How erroneous threat predictions • Discover your threat predictions
Your Anxious Mind drive anxiety • Create your anxious mind map
• How to create a unique map of your • Use evidence gathering and cost/
anxious mind benefit forms to practice CBT skills
• How to use evidence gathering and • Use the Alternative Perspective Form
other CBT interventions to reduce to generate healthier ways of thinking
anxiety
• How to conduct a mental audit to
discover less anxious ways of thinking
Chapter 7, Curb • How to rediscover your courage over • Complete the Self-Protective Response
Anxious Behavior anxiety worksheet
• How to recognize the effects of the • Fill-in the Beliefs about Anxiety Scale
self-protective mode on anxiety • Discover problematic safety-seeking
• Which anxiety beliefs are responsible with the Safety-Seeking Response
for its persistence Form
• How safety-seeking can be self- • Use the Recovery-Oriented
defeating Exposure Plan to enhance treatment
• How to use systematic exposure to effectiveness
overcome anxiety (continued )
14 The Anxie t y and Worry Workbook
Chapter 8, Take Control • How to distinguish harmful from • Identify unhelpful ways of thinking that
of Your Worried Mind helpful worry create harmful worry
• The mental processes that drive the • Complete the Worry Beliefs Checklist
worried mind • Track your worry with the Worry Diary
• How to determine your worry profile • Construct your individualized Worry
• How to use problem solving, de- Profile
catastrophizing, directed worry • Evaluate control and responsibility
exposure, and other interventions to with the Control Pie Chart
overcome harmful worry • Record your interventions with
• How to build worry resilience through the Worry Exposure Form, Daily
heightened tolerance of uncertainty Uncertainty Record, and Tolerance
Fitness Form
Chapter 9, Defeat • How to know what makes panic and its • Complete the Panic Self-Diagnostic
the Fear of Panic fear a problem Checklist
• How to identify hypersensitivity and • Self-monitor your anxiety with the
catastrophic misinterpretations of Weekly Panic Log
physical symptoms • Create your unique Panic Profile
• How the panic-stricken mind operates • Use the Antipanic Symptom
• How to assess your panic episode Interpretation Record to counter
• How to use CBT strategies like catastrophic misinterpretations
panic reappraisal, panic rescripting,
symptom induction, and safety-seeking
removal to counter panic attacks
Chapter 10, Conquer • How to recognize the three pillars of • Complete the Social Anxiety Checklist
Social Anxiety social anxiety • Identify your social change goals
• How to break down your anxiety into • Maintain a social anxiety log
the three phases of social anxiety • Create your Social Anxiety Profile
• The CBT way to assess and • Construct a social exposure plan
conceptualize your social anxiety • Strengthen social skills with the
• How to use CBT interventions to Prosocial Cognitive Skills Form and
reduce debilitating anticipatory anxiety the Behavioral Retraining Guide
• Strategies that promote better • Confront a fear of embarrassment with
management of anxiety and improve the Cost of Embarrassment Form
social skills • Practice reevaluation of past social
• How to stop anxious rumination and performance to reduce rumination
postevent processing of recent social
interactions
You may make better progress if you receive professional treatment, because genuine
change depends on knowing what to do and then applying this knowledge to your
everyday experience of anxiety. Whether using the workbook alone or with a thera-
pist, you’ll only get as much from the workbook as you put into it. We suggest you
schedule 20 minutes each day to read The Anxiety and Worry Workbook and plan on
which exercises and worksheets you’ll complete next.
a new beginning 15
As you read through the workbook, keep asking yourself “How does this apply to
my anxiety?” Take your time and do as many exercises as possible. Don’t get too hung
up on trying to do all the exercises and worksheets perfectly. You’ll find some more
helpful than others, and so you’ll want to spend more time on the helpful worksheets.
Remember, the workbook is meant to be a practical guide, not a textbook. You’ll gain
new insights into your anxiety, but more importantly, we’re hoping you’ll learn new
skills that you can apply to your everyday experience of anxiety. Before we get started,
take a few moments to consider what you’d like to achieve from spending time with
The Anxiety and Worry Workbook.
My Anxiety-Reduction Goals
What do you want to get from the workbook? What are your goals when it comes
to dealing with anxiety? This next exercise gives you an opportunity to think more
deeply about your anxiety and how better coping skills might contribute to a more
fulfilling life.
Like most people, you’ve probably tried to make improvements in some area of your life,
like physical exercise, diet, time management, sleep, and the like. You know that having a
goal is critical to maintaining your motivation and commitment. The same is true for The
Anxiety and Worry Workbook. You need specific goals to keep yourself motivated to apply
the knowledge and do the workbook exercises. Worksheet 1.3 presents a process you can
use to discover specific ways that your life would be improved if your anxiety was less
intense and more tolerable. You’re asked to come up with specific goals that refer to practi-
cal ways your life would be better if your anxiety was more manageable.
In CBT, therapists work closely with clients to help them create reasonable and effective
treatment goals. Most people need some help with this task. If you’re doing this exercise
alone, setting goals for change can be especially difficult. We’ve listed some additional
strategies you can follow when creating your anxiety-reduction goals.
Think of some specific ways your performance would improve in each life domain if
you had little or no anxiety.
Consider how you functioned in each domain before anxiety became a problem. Your
goal might be to get back to that same way of functioning.
W ORK SHEE T 1.3
My Anxiety-Reduction Goals
Instructions: Daily living involves several primary concerns that are listed below. Review your entries in
Worksheet 1.2 and consider how anxiety is having a negative effect in each life concern. Next, imagine spe-
cific ways you’d be more successful or effective in each life domain if your anxiety was mild (tolerable) rather
than severe (intolerable). In the right-hand column, list specific ways in which you would function better
within that domain if you were less anxious. These will become your anxiety-reduction goals; that is, what
you’d like to achieve by improving your tolerability and management of anxiety. An example is provided for
each life concern.
Work Example: I’d express my opinion more often in the weekly department
meetings.
(How would mild,
tolerable anxiety make
me more successful at 1.
work?)
2.
3.
Family/partner Example: I’d take trips with my family and attend family gatherings rather than
use my anxiety as an excuse to stay home alone.
(How would I be a
better parent, spouse,
sibling, or son/ 1.
daughter if my anxiety
was milder, more
tolerable?) 2.
3.
Friendships Example: I’d go out more with friends rather than make up excuses for turning
them down.
(How would milder
anxiety affect my
social life?) 1.
2.
3.
(continued)
From The Anxiety and Worry Workbook, Second Edition, by David A. Clark and Aaron T. Beck. Copyright © 2023 The Guilford Press. Purchasers of this book can pho-
tocopy and/or download additional copies of this worksheet at www.guilford.com/clark6-forms for personal use or use with clients; see copyright page for details.
16
W ORK SHEE T 1.3 (continued)
Health/physical fitness Example: I’d take a reasonable wait-and-see approach when I have an
unexpected ache or pain rather than immediately googling the symptoms or
(How could more
making a doctor’s appointment.
tolerable anxiety
improve my health?)
1.
2.
3.
Leisure/recreation Example: I’d engage in more hobbies, sports, arts, or other enjoyable activities
rather than wait until I felt like it.
(How could milder
anxiety lead to more
fun in my life?) 1.
2.
3.
Community/citizenship Example: I’d read more about important political/social issues and seek ways
to become more politically engaged in my community.
(How might tolerable
anxiety increase my
level of community 1.
engagement?)
2.
3.
Spirituality Example: Be more present minded and grateful; that is, more aware of the
blessings in my life.
(How would better
anxiety tolerance
enhance my spiritual 1.
awareness?)
2.
3.
17
18 The Anxie t y and Worry Workbook
Do you have a friend or family member who you think is a great parent, has a suc-
cessful career, maintains their physical fitness, or in some other way seems success-
ful? Anxiety doesn’t interfere in their life. What do you admire about them? Could
that characteristic or quality become your anxiety-reduction goal?
Make sure your goal refers to a specific way of thinking or responding. It should be
a way of thinking or responding that is consistent with your personality and skills.
For example, a goal like “be the life of the party” would be inappropriate if you are a
more serious introvert by nature.
Were you able to list specific ways you’d act, think, or feel better with less anxi-
ety? You can think of these as goals or aspirations for how you’d like to function if
you had better management of your anxiety. Maybe these are ways you used to be
when anxiety was less intense, and now you’d like to get back to your previous way
of being. If you can see how your life would be better with milder anxiety, this can
motivate you to do the work presented in the following chapters.
As you work your way through the chapters, you may want to come back to
Worksheet 1.3 and revise your goals. Also, you can use your goals to evaluate how the
CBT approach to anxiety has improved your quality of life. We all need encourage-
ment to keep going, and if you can see progress through the goals you’ve achieved,
you’ll be motivated to keep working on your anxiety.
W hen you think about fitness and staying healthy, no doubt diet and physical exer-
cise come to mind. You try your best to eat well and get regular exercise because
you know they’re important to life satisfaction and well-being. But it’s hard to “stay
the course.” Our busy schedules and the pressing demands of daily living easily knock
us off our healthy routines. When this happens, it’s important to take stock and renew
our commitment to healthy living.
Mental health is a lot like physical health. In fact the term mental fitness has been
used in reference to a healthy mind. Psychologists define mental fitness as thriving
in this life by using our skills and resources to flexibly adapt to the challenges and
advantages that come our way.15 Excessive anxiety and worry undermine mental fit-
ness. They interfere in our ability to deal with challenges and reach our potential. If
problematic anxiety and worry are blocking your path to mental fitness and whole-
ness, we’ll show you how to use CBT to clear the path for better mental fitness.
It’s well known that physical fitness can be achieved only through a regular exer-
cise program that keeps our bodies strong, agile, and resilient. The same is true for the
mind. We can become psychologically and emotionally stronger by engaging in daily
cognitive (thinking) and behavioral exercises. These exercises are designed to reduce
the damaging impact of anxiety on our lives just as physical exercises counteract the
modern sedentary lifestyle. But the benefits of all exercise, whether physical or men-
tal, depend on regular practice. And that’s the rub for most of us!
Maintaining regular exercise and eating a balanced diet is challenging. You may
start out strong, but soon your enthusiasm wanes, schedules collapse, resolve crum-
bles, and excuses start to sound more and more reasonable. Even the most die-hard
fitness enthusiasts find regular exercise tough. Fortunately, those who make some
effort to stick with it find that the benefits—both short- and long-term—become so
important that they miss exercising when they let their regimen lapse. We believe
you’ll discover the same when you devote your energy to the exercises in this work-
19
20 The Anxie t y and Worry Workbook
book. That’s why this chapter is important: Arming yourself with the mental tools
you’ll need to keep working at reducing your anxiety will give you a chance to make
the CBT approach work for you.
Keep your expectations realistic. We all have different starting points for anxi-
ety and worry that affect how much we can lower our anxiety. For example, in Chap-
ter 5 you’ll learn that we have different sensitivities to anxiety symptoms. If you’re
highly reactive to anxious feelings, you may not get your anxiety down to the same
level as a person less sensitive to anxiousness.
Make time for yourself. If you ever start questioning whether you can afford
to take the time to do CBT, stop and consider how much time you are wasting now
because of anxiety. Have you ever sat down and figured out how much time you spend
each day worrying, feeling tired because of insomnia, being stressed out, or being
unproductive because of avoidance? Now compare this to how much time you’ll need
with the workbook. Would an investment in anxiety reduction now cause a net loss
or gain in time and productivity in the coming months?
Start low and work up. You’ve heard the saying “Rome wasn’t built in a day.”
This certainly applies to CBT for anxiety. If you are very sensitive to anxiety symp-
toms (see Chapter 5), it’s important not to overwhelm yourself by trying to do too
much. It’s much better to start with something that causes only mild or moderate
anxiety and then gradually work up to more severe anxiety situations.
Pace yourself. If you’ve ever done a road race, you’ll know that keeping a good
steady pace is key to finishing the race. The same is true for your CBT program. It’s
getting started 21
better to do a little each day and every day than to do nothing for a few days and then
do something for a couple of hours on the weekend. Read a little of the workbook
each day and make sure you are spending some time on the exercises.
Catch the thoughts. When doing CBT exercises, focus your attention on how
you are thinking. If you’re feeling anxious, write down thoughts of exaggerated threat
and danger (catastrophic thinking). Are there errors or distortions in your thinking?
Are you convinced you’re helpless or can’t stand the anxiety? Are you thinking about
escape or relying on a false sense of safety? Becoming more aware of your anxious
thinking and learning to correct it (see Chapter 6) is an important strategy for reduc-
ing anxiety.
Be patient and don’t run. When anxiety is building and the anxious mind takes
over, our instinct is to run! Although this is entirely understandable, it’s important to
stick with the exercise. Don’t leave the situation or give up. Break time into small units
and focus on reaching the next goal (“I’ll stay for 10 more minutes, and once that is
reached, I’ll stay for another 10 minutes, and so on”). This is how runners finish a race
when they are tired, aching, and want to give up.
Celebrate success and problem-solve barriers. Many people who begin a CBT
program see improvements in their anxiety right away. It is important to recognize
your achievements and celebrate the progress you’ve made in overcoming anxiety.
After all, you’re the one who is making the changes, and so you need to encourage
yourself. At the same time, expect setbacks and disappointments. Instead of giving
up, take a close look at why the assignment did not go well. Take a problem-oriented
approach and see what changes you can make to break through the failed attempt.
Don’t fight anxiety; let it flow. Anxiety is like being entangled in a net; the
more you fight it, the worse the entanglement. Take note of whether you are trying to
control your anxiety when doing the practice exercises. Fighting for control will make
your anxiety worse. Instead, focus on accepting your anxious state and allowing the
anxiety to decline naturally.
Be kind to yourself. Changing how we think and react to strong emotions like
anxiety is difficult. You’ll get a lot further with the workbook if you exercise self-
compassion rather than self-criticism.
insight into your anxiety and worry. They provide assessment information that shows
you how to apply intervention strategies to reduce your anxiety.
Most of the remaining exercises present CBT intervention strategies. These are the
therapeutic exercises designed to reduce your anxiety and worry. They will help you
progress toward the anxiety reduction goals you listed in the first chapter. It’s impor-
tant that you complete both types of exercises because they build on each other. Occa-
sionally you’ll encounter a quiz. This type of exercise helps you determine whether
you understand a core tenet of the CBT approach to anxiety.
Regardless of the type of exercise, you’ll find the worksheets more helpful in
reducing your anxiety if you follow these tips.
Always fill out the worksheets on your own so that you’re capturing your per-
spective on anxiety and worry.
Follow the exercise instructions that tell you how to complete the worksheet.
Don’t spend a lot of time worrying about whether your entries on the work-
sheets are highly detailed and complete. You’ll get better at doing this type of
work as time progresses.
Avoid being a perfectionist. Your worksheets don’t have to be perfect, but
always consider them a “work in progress”—an opportunity to learn.
Try to complete the worksheets as close to an anxiety experience as possible.
If you wait until hours or days later, you’ll forget a lot of valuable information
about your experience.
Resist the temptation to go back and change your entries to worksheets already
completed. Your first, immediate response on a worksheet is probably the best.
The worksheets in this book are available to download and print from www.
guilford.com/clark6-forms. If you choose to print out worksheets from the
website, be sure to keep your completed forms handy; you’ll need to refer to
many of them as you proceed through the book.
You probably wouldn’t have gotten this far in the book if you had serious doubts
about the CBT approach to anxiety. But if you’ve been exposed to the following mis-
conceptions, they could weaken your confidence in CBT and undermine your motiva-
tion to do the workbook exercises. Let’s put them to rest once and for all:
getting started 23
; F A C T: It is true that CBT focuses a lot on how we think and behave. But the
thoughts and beliefs important in CBT are emotional—they deal with our emo-
tions and not our intellect. CBT is all about changing emotions, and in this
workbook we continually ask people to observe, record, and understand “how
they feel.”
: M Y T H : Because it’s very rigid, CBT can’t take into account the unique needs
and circumstances of individuals.
; F A C T: CBT is always applied to the unique features of your anxious experi-
ence.
: M Y T H : CBT is superficial, dealing only with symptoms and not addressing the
root cause of anxiety.
; F A C T: CBT considers automatic thoughts and beliefs about threat and helpless-
ness, basic elements of anxiety. By addressing these cognitive “root causes,”
CBT has often shown enduring benefits for reducing anxiety.
: M Y T H : You can’t benefit from CBT if you’re taking medication for anxiety.
; F A C T: Research studies and our own clinical experience have shown that peo-
ple on medication for anxiety can benefit significantly from CBT.
: M Y T H : Cognitive behavior treatment for anxiety is slow and can take many
weeks before real benefits are seen.
; F A C T: Many of the significant effects of CBT are seen in the first few sessions.
You can expect to see some improvement within the first four to six weeks of
therapy.
week period. Observe what effect it’s had on your anxiety. Is it worth continuing? The best
way to stay motivated is to experience some progress in reducing your anxiety or worry.
If you’re working with a CBT therapist, discuss your concerns about slow treatment prog-
ress.
exercises you’ll see that CBT tools and techniques have been crafted meticulously to
anticipate stumbling blocks and help you chip away at the negative effects of anxiety
in your life. But if you’ve got doubts that keep you from diving in, now is the time to
clear away any preconceived notions that are standing in your way. We’ve found that
when people have trouble completing practice exercises, either as self-help or with a
therapist’s guidance, the problem often lies in preconceived ideas about this work.
You might feel eager to tackle your anxiety and believe you’re entering this program
with an open mind, but little doubts and questions often lurk in the back of people’s
minds, ready to pop up and sabotage their efforts when they least expect it. Exposing
these hobgoblins to the light of day and addressing them now will help you get the
most out of the work you do in this book and/or in therapy. The bottom line: You’ll
get a lot more from this workbook if you have an open mind about doing the exercises
and filling out the worksheets.
Question the accuracy of these beliefs. Does the belief apply to all your experiences
of doing physical or mental exercises to improve yourself? Have you had any experi-
ences that contradict the belief? What are the consequences for you of holding these
beliefs?
Substitute the term physical fitness or lack of physical fitness for anxiety in your
belief statement (for example, “I can overcome my lack of physical unfitness without
practice”). Would you believe this statement if it referred to getting physically fit?
If it is untrue for physical fitness, how can it be true for mental fitness? You could
W ORK SHEE T 2.1
Strongly Strongly
Belief statement disagree Disagree Agree agree
10. These tasks are trivial; I don’t see how this will help me
1 2 3 4
beat anxiety.
11. I’m too busy and don’t have time for daily mental self-help
1 2 3 4
exercises.
(continued)
From The Anxiety and Worry Workbook, Second Edition, by David A. Clark and Aaron T. Beck. Copyright © 2023 The Guilford Press. Purchasers of this book can pho-
tocopy and/or download additional copies of this worksheet at www.guilford.com/clark6-forms for personal use or use with clients; see copyright page for details.
27
W ORK SHEE T 2.1 (continued)
Strongly Strongly
Belief statement disagree Disagree Agree agree
25. These exercises are too demanding; I just don’t see how
1 2 3 4
they are going to help me overcome anxiety.
28
getting started 29
discuss with friends how they overcame the same negative beliefs about physical
fitness training.
Take action by doing something small that might test or correct the belief (if you
believe you lack the discipline to do self-help assignments [item 17], you could start
by engaging in a brief, limited self-help exercise that takes only a few minutes each
day).
to control the worry. Sebastian, however, was never very keen on doing these home-
work tasks. He was quite happy to attend therapy sessions and talk about his anxiety,
but he had great difficulty finding the time to apply the therapy. Sebastian tried to
do some of the things his cognitive behavior therapist recommended, but they never
worked for him. He was afraid the exercises would make him feel more anxious.
He was impatient with the pace of therapy and felt like the exercises were trivial
and unimportant. He refused to keep a written account of the exercises and would
do them only once or twice a week for a few minutes. He said he was too busy and
didn’t have enough time. When he did an exercise, he would stop it as soon as he felt
a little anxious. In the end, the whole process was frustrating and unproductive for
Sebastian. Despite faithfully attending his therapy sessions, Sebastian was unable to
overcome his anxious, worrisome thoughts.
What went wrong? Sebastian wasn’t sure of the benefits he stood to gain from
doing the exercises assigned by his therapist, he didn’t stick with the tasks and work
his way up gradually, he refused to keep a written record of his exercise experiences,
he didn’t practice regularly, and he never tried to determine what had gone wrong
and how he might rectify the problems. There were many problems with Sebastian’s
approach to practice assignments. To turn his therapy around and make it effective,
he’d need to truly believe in the benefits of practice exercises. He would need to be
more systematic in how he did the exercises, keep a written record of his experiences,
and practice the exercises repeatedly over several days.
Belinda, age 32, who wanted to address intense social anxiety, took advantage of
all the arrows in the CBT quiver. Belinda felt conspicuous when around others and
believed that people could see she was anxious and therefore would conclude that she
must have an emotional problem. Her practice exercises exposed her to increasingly
more severe anxiety-provoking social situations. She practiced these exercises on a
daily basis and recorded her progress in structured diaries and rating forms. If she had
trouble with a particular exercise, she wrote the challenges down on her evaluation
form and then problem-solved the issues. She also used the exercises as an opportu-
nity to practice correcting her exaggerated thoughts of fear and danger and to refine
her coping responses to anxiety. After several weeks of daily structured exercises,
Belinda found she was much less anxious in a variety of common social situations,
and she felt much more confident in her social skills.
The people you met at the beginning of this chapter—Darrell, Aaliyah, and
Phoebe—used exercises that helped them too.
Darrell’s exercises involved going into the supermarket in the morning when only
a few people were shopping. He would stay close to the front of the store, near the
exit, and monitor his anxiety level, note any physical symptoms, and identify any
anxious thoughts or interpretations of the symptoms. He then generated alternative,
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oblique incision, made between the lower rib and the upper margin
of the pelvis, its centre about four inches from the spine, extending in
either direction two inches or more, in order to afford sufficient
access. It is carried down until the abdominal aponeurosis and
muscles are exposed. These are then divided and the perirenal fat,
which is sometimes excessive in amount, is exposed. The deep
opening should now be stretched to a size to permit the introduction
of a hand, and exploration made for the identification and retraction
of the kidney. Much aid may be afforded in this effort by the use of
the other hand upon the outside of the patient’s abdomen, which
should all have been protected and sterilized to permit such free
manipulation. Sometimes it is easy to find such a kidney, at other
times and in persons of certain build it is a difficult matter. It lies
behind the peritoneum, and this should never be opened during the
effort. More or less of the perirenal fat may be cleared away. The
more or less elusive kidney being identified, it should be seized with
tenaculum forceps, which should secure only its capsule and not
injure its substance. With these it is drawn up at least to the wound,
or in some methods, it is withdrawn through it and delivered upon the
surface of the body. If sutures alone are to be depended upon they
may be placed after any one of a number of different methods. The
older method was to place the kidney as nearly as possible in its
normal relations and then unite the deep margins of the wound to the
capsule, and perhaps the cortex of the kidney, by a series of two or
three sutures on either side, either of chromic gut or of silk. The
theoretical objections which prevail against passing sutures through
the renal cortex are hardly well founded, and stitches may be so
placed, if desired, but they should not be drawn too tightly (Fig. 636).
Senn and others have endeavored to induce the formation of
dense adhesions by packing around the kidney with gauze, left in
situ for several days, whose presence should provoke the formation
of granulation tissue. In theory this works well, but in practise the
presence of the gauze is painful, its removal especially so, and the
wound must be left more or less open for the purpose. Since I have
learned of the harmlessness and the advantages of decortication I
have made a practise of decapsulating almost every kidney thus
exposed, and of endeavoring to utilize a portion of the capsule for
the purpose of support, as by cutting it into strips, which are
threaded into a needle, and then passed through the tissues, thus
utilizing the capsule for suture material, or by fastening it with
sutures which are not passed through the kidney substance. All in all
I have had best results from a combination of some such method as
this with one of suspension, for which purpose tapes or gauze are
used and passed beneath the kidney—one above the hilum and one
below it—after it has been delivered well into the wound, by which it
is, first of all, lowered into the position in which it is intended to hold it
and then maintained there, the ends being left hanging out of the
wound, where they are tied over a roll of gauze or something similar.
This provides the smallest amount of gauze, whose presence may
provoke granulation tissue, at the same time proving an efficient
means of support, and leaving trifling strips to remove when the time
for their removal has come. I have usually left them in place for nine
or ten days, by which time they are comfortably loosened by the
presence of granulations around them, and consequent moisture, so
that they are easily withdrawn, with a minimum of discomfort to the
patient. Da Costa has suggested an improvement on this by sewing
the ends of strips of gauze with chromic gut and letting these sewed
ends be placed beneath the kidney. In the course of time, as the
catgut softens, the union is separated, and the strips are easily
withdrawn. If there be a tendency in these tapes to slip from their
desired position, they may be attached to the capsule by a single
suture of catgut, which will have softened and disappeared before
the time for their withdrawal has arrived. Again in many of these
instances the capsule which has been stripped off, or more or less
detached, may be utilized for the purpose of fixation by suture with
its own tissue.
Nearly all of these operations are without mortality, although they
are not yet as satisfactory as could be desired, the trouble inhering
partly in the fact that the kidney is not fastened as high up as it
should be, or else not in quite the same relative position, so that
there is some strain upon its vessels or upon its ureter. Every effort
should be made to imitate the original position as accurately as
possible. Methods theoretically more perfect, yet more complicated
and but little more advantageous, include fixation of the kidney to the
twelfth rib, by suture passing through the capsule and then around
the rib. No matter what method be adopted, it is necessary to keep
the patient in bed for several weeks after these operations, in order
that adhesions may not only form but may not be stretched by too
early change of posture.
Fig. 637
Congenital cystic kidney; exterior and internal appearance; patient forty-two years
of age. (Schmidt.)
Fig. 638
HYDRONEPHROSIS.
This term refers to a more or less permanent distention of the
kidney cavity by retention of urine, due to partial or intermittent
obstruction to its escape. An intermittent form is common, which,
however, at almost any time may lead to some degree of
enlargement, while when the obstruction is permanent the resulting
tumor becomes practically a thin-walled cyst, which may contain an
enormous amount of fluid, more or less altered urine, which will
contain, in addition to the ordinary urinary elements, cholesterin
crystals and other adventitious products. Hydronephrosis, then, may
be congenital or acquired in origin, intermittent or permanent in
character, and unilateral or bilateral in location. Among the acquired
causes are strictures of any portion of the urinary tract below, either
in the ureter, the prostate, or the urethra; tumors of any kind making
pressure; movable kidney which permits of kinking; tuberculous
diseases which lead to chemosis of the mucosa and consequent
obstruction; renal calculi which plug the ureter; foreign bodies, blood
clot, and the like (Figs. 640 and 641).
Fig. 640 Fig. 641
THE URETERS.
There are a few morbid surgical conditions of the ureters, so
distinct from those of the bladder below or the kidneys above as to
require separate consideration here. They are frequently involved in
the pyogenic and tuberculous infections, which spread along them in
either direction, but the chief surgical diseases deserving mention
here are stricture and calculus.
Position of patient and various lines of incision for nephrectomy and other
operations upon the kidneys. A, the favorite method of approach for most
purposes. (Hartmann.)
Nephrectomy. Complete delivery of kidney and ligation of its vessels and ureter.
(Hartmann.)