The Cognitive Behavioral Workbook for Anxiety: A Step-by-Step Program

262 Pages·2008·1.16 MB·English

by  William J. Knaus, Jon Carlson

A N E W H A R B I N G E R S E L F - H E L P W O R K B O O K
US $21.95 SELF-HELP THE
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PROVEN TOOLS FOR OVERCOMING ANXIETY, FEAR, AND WORRY
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When anxious feelings spiral out of control, they can drain your energy and prevent you from liv-
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ing the life you want. If you’re ready to stop letting your anxiety have the upper hand, The Cognitive i
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Behavioral Workbook for Anxiety can help. This workbook offers a step-by-step program you can use, C o g n i t i v e
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on your own or with a therapist, to end anxiety and get back to living a rich and productive life.
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With this book, you’ll develop a personal plan using techniques from rational emotive behavior ther-
apy (REBT) and cognitive behavioral therapy (CBT), powerful treatment methods proven to be even e B e h a v i o r a l
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more effective in the long term than anxiety medication. You’ll learn to recognize your anxiety triggers,
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develop skills to stop anxious thoughts before they get out of control, and stop needless fears from
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coming back. i
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Wo r k b o o k
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THE POWERFUL TOOLS IN THIS BOOK WILL HELP YOU:
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• Silence the irrational thoughts that trigger anxiety l

• Create a personal plan to overcome excessive fears and worries W
• Stop expecting perfection from yourself and start feeling confident f o r
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• Calm yourself when panic takes hold
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• Defeat depression and other conditions that often occur with anxiety
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• Build self-esteem A n x i e t y
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• Track your symptoms and maintain your progress
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“Bill Knaus has hit the bullseye! From a horde of scientific studies and his own extensive
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experience, he has distilled an accessible, easily assimilated, pragmatic, and schematic o
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approach to dealing with ‘parasite’ anxieties. Readers can work through this program in
A A S T E P - B Y - S T E P P R O G R A M
small bites to gradually advance their control over their destructive anxieties.”
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—Joseph Gerstein, MD, FACP, Harvard Medical School
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WILLIAM J. KNAUS, ED.D., is a licensed psychologist with more than forty years of clinical experience t • Learn to recognize, track & overcome fear
in working with people suffering from anxiety and depression. He is author of many books, including The y
Cognitive Behavioral Workbook for Depression and The Procrastination Workbook. • Break the connections between fear & depression, procrastination & worry
Foreword writer JON CARLSON, PSY.D., ED.D., ABPP, is professor ISBN-10: 1-57224-572-7 • Overcome inhibition, perfectionism & low self-esteem • Defeat social anxiety
ISBN-13: 978-1-57224-572-3 K
of psychology and counseling at Governors State University in Uni-
N • Manage overwhelming emotions & feelings of panic • Stay on track
versity Park, IL, and author of twenty-five books.
52195
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WILLIAM J. KNAUS, ED.D.
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newharbingerpublications, inc.
www.newharbinger.com
9 781572 245723 FOREWORD BY JON CARLSON, PSY.D., ED.D., ABPP
Knaus has hit the bull’s-eye! From a horde of scientific studies and his own extensive experience, he has dis-
tilled an accessible, easily assimilated, pragmatic, and schematic approach to dealing with “parasite” anxieties.
Readers can work through this program in small bites to gradually advance their control over their destructive
anxieties.
—Joseph Gerstein, MD, FACP, Harvard Medical School
In The Cognitive Behavioral Workbook for Anxiety, Knaus condenses cognitive and behavioral skills to
combat parasitic fears and anxieties into a clear, orderly, and concise process. Read this book, work through its
exercises, and save yourself from the abyss of needless pain and suffering.
—Elliot D. Cohen, Ph.D., author of The New Rational Therapy
This is a great book. It’s an extremely well-written guide to action for those suffering from various conditions
from anxiety and depression to severe procrastination. But it’s far more than just another self-help book. Instead,
this prescription for happiness and health is based on scientific evidence. Between these covers there is a complete
course in psychology. I only wish my graduate psychology students had as much genuine knowledge of our field
as is found in this book.
—Richard Sprinthall, Ph.D., professor emeritus, American International College
Today, fear and anxiety are almost as prevalent as the common cold. But we have to wait for a cold to run its
course before we feel better. This well-written, detailed, and informative book offers immediate, practical, and
tested strategies that we can apply to get results right away!
— Sam Klarreich, Ph.D., C. Psych., author of Pressure Proofing and president of the Berkeley
Centre for Effectiveness in Toronto, ON, Canada
Every once in a while, a self-help book appears that is so reader-friendly and thorough that I feel compelled to
insist that my patients acquire it. The Cognitive Behavioral Workbook for Anxiety is such a book. Its inno-
vative and powerful strategies will reduce the suffering of many. I predict it will quickly become the standard
in scientifically sound assistance for anxious and fearful individuals.
—Barry Lubetkin, Ph.D., ABPP, director of the Institute for Behavior Therapy in New York, NY
Knaus has written an engaging book filled with practical strategies for defeating anxiety based on sound scientific
principles. I recommend it highly for the millions who are plagued by unnecessary, pleasure-robbing fears.
—Joel Block, Ph.D., ABPP, assistant clinical professor of psychiatry at Einstein College of Medicine
Knaus digs deep into his years of clinical experience to provide both practical and powerful ways to eliminate
the fears and worries that compromise one’s quality of life. Each chapter is filled with useful ideas, tips, and
strategies that move a person from anxiety to peace of mind. My hope as a practicing clinical psychologist and
workshop leader is that those who want to substantially lessen their anxiety as well as those who want to increase
their well-being will give themselves the gift of this book.
— Russell Grieger, Ph.D., clinical psychologist, adjunct professor at the University of Virginia, and
organizational consultant
This book is solidly researched and based on proven helping methods. The analyses of cases clearly show how to
break down problems and provide ways to develop alternate views and behaviors. Forms and exercises provide
guides for readers to examine their concerns. The complex cases demonstrate how clients can increase their tol-
erance for negative emotions and use self-management techniques to develop self-control. Only a person with
decades of clinical practice could write a book of this depth and quality.
—Robert E. Arthur, professor emeritus of psychology at the University of Wisconsin—La Crosse
Knaus uses the term “parasite” to describe the impact of fear on behavior to vividly illustrate how it directs our
lives. The Cognitive Behavioral Workbook for Anxiety not only shows one “how to,” but, of equal impor-
tance, “why to” address one’s fears. Knaus’ emphasis on prevention is further reason why a copy of this book is
a must for students and families.
—George Elias, professor emeritus of psychology at Assumption College
Anxiety is one of the most debilitating emotions that we have to deal with. It prevents us from having a better
life in many areas and restricts us from reaching our full potential. In The Cognitive Behavioral Workbook
for Anxiety, one of the field’s most rational and insightful minds takes readers on a journey of discovery into
the heart of anxiety and shows how to largely eliminate this emotional plague from our lives.
—Vincent E. Parr, Ph.D., president of the Center for Rational Living in Tampa, FL
T h e
C o g n i t i v e
B e h a v i o r a l
Wo r k b o o k
f o r

A n x i e t y
A S T E P - B Y- S T E P P R O G R A M
WILLIAM J. KNAUS, ED.D.
New Harbinger Publications, Inc.
Publisher’s Note
This publication is designed to provide accurate and authoritative 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 or counseling is needed, the services of a competent professional
should be sought.
Distributed in Canada by Raincoast Books
Copyright © 2008 by B ill Knaus
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup
Text design by Tracy Carlson
Acquired by Jess O’Brien
Edited by Brady Kahn
All rights reserved
PDF ISBN: 978-1-57224-780-2
The Library of Congress has cataloged the print edition as:
Knaus, William J.
The cognitive behavioral workbook for anxiety : a step-by-step program
/ William J. Knaus.
p. cm.
ISBN-13: 978-1-57224-572-3 (pbk. : alk. paper)
ISBN-10: 1-57224-572-7 (pbk. : alk. paper) 1. Anxiety. 2. Rational
emotive behavior therapy. 3. Cognitive therapy. I. Title.
RC531.K63 2008
616.85’2206--dc22
2008029812
Contents
Foreword v
Acknowledgments ix
Introduction 1
PART I
Defeating Fear Through Understanding
CHAPTER 1
Welcome to the World of Parasitic Anxieties and Fears 9
CHAPTER 2
Developing Your Self-Observant Skills 22
CHAPTER 3
Overcoming Double Troubles 34
CHAPTER 4
Self-Management Techniques to Defeat Fear 44
CHAPTER 5
A Multimodal Attack Against Anxieties and Fear 60
CHAPTER 6
Five Steps for Positive Change 70
PART II
Intensifying Your Campaign Against Fear
CHAPTER 7
Developing the Mind to Stop Anxiety 83
CHAPTER 8
Building Emotional Tolerance 95
CHAPTER 9
Behavioral Methods to Quell Fear 111
CHAPTER 10
Breaking the Procrastination-Fear Connection 127
CHAPTER 11
Overcoming Mixed Anxiety and Depression 144
CHAPTER 12
Defusing Worry 152
CHAPTER 13
Stopping Perfectionist Thinking 165
CHAPTER 14
Defeating Inhibition 176
CHAPTER 15
Addressing Self-Worth Fears 186
CHAPTER 16
Addressing Social-Evaluation Anxieties 196
CHAPTER 17
Vanquishing Panic 210
CHAPTER 18
Preventing Anxieties and Fears from Coming Back 225
Suggested Reading 237
References 239
v
Foreword
Worry gives a small thing a big shadow.
—Swedish proverb
My grandparents, who emigrated directly from Sweden, had many sayings (like the one above) that I
learned as a child. Most of these sayings did not have much meaning for me until later in life. Much
of our learning occurs in this fashion from our families and cultures. This is the type of learning
that seems second nature, the kind that seems invisible because we don’t even know how or what we
know. Many positive as well as negative habits are transferred to us through this transgenerational
learning. Some learnings help us to cope with life while others tend to be destructive and include
fears, anxieties, worries, and phobias.
Alfred Adler explained that fears, anxieties, worries, and phobias have a function or purpose.
Anxiety is a safeguarding mechanism that causes people to frighten themselves out of doing things.
They could simply decide not to do these things, but then they might have to face their complexes
and admit them. With anxiety as a mechanism, they claim they are too afraid to try (Carlson, Watts,
and Maniacci 2006). These patterns are frequently acquired without our direct awareness or conscious
intent.
Foreword
It has been reported that anxiety impacts one-third of the population at one time or another. In
researching this topic, I found that Google had over nearly 60 million entries for anxiety alone. The
various listings described the many strategies purported to provide relief for anxious mood. These
ranged from various drugs to biblical passages to diets to folk cures.
This book is different in that it has strategies that have been researched and proven to be effective.
They do not promise a quick fix but, rather, teach us how to take responsibility for our own lives. Too
many people blame others for their personal challenges. As Bill Knaus states, “Blame, like the air, is
everywhere.” This book provides three basic prescriptions to help conquer the problem of anxiety:
1. Educate your reason to oppose parasitic thinking and reacting. (Change your
thoughts.)
2. Learn to build emotional tolerance. (Strengthen your emotions.)
3. Behaviorally engage the fear and desensitize yourself to it. (Take action.)
These interventions integrate thinking, feeling, and acting modalities. This allows individuals to
utilize their strengths and preferences.
I have had the good fortune to travel to many different cultures. In my work with indigenous
people, I learned that it is not possible to feel anxious while breathing abdominally. This is often the
best first step, as it not only provides relief from anxiety but also increases awareness. The quickest
way to clear anxiety out of your body is to take a few deep belly breaths. Chest breathing seems to
be wired into anxiety production, while belly breathing is connected to anxiety reduction. If you are
anxious, you can wait until you are not anxious and your breathing will slow down. But if you are in
a hurry to clear out the anxiety, you can slow down your breath consciously and watch the anxiety
go away.
By concentrating on our breathing, we can learn to accept the fact of fear, learn to feel fear fully,
and act so that fear does not interfere with life choices. As David Riccio (2008, 21–22.) states, “We all
feel afraid sometimes. This is an appropriate feeling and can be a signal of real danger and threat. At
the same time, we sometimes feel afraid without reason. Our guesses and fantasies about what might
happen keep us afraid of events and experiences that may never befall us. It is useless to attempt to
eliminate fear altogether, whether it be ritualistic or imagined.”
This book provides an impressive collection of techniques that can be used to provide the courage
necessary to face anxieties and fears. All of the strategies have their roots in the work of the great
psychologists Alfred Adler, Aaron Beck, Albert Ellis, and Arnold Lazarus and have withstood the test
of time. They can be used to help change transgenerational learning patterns by developing courage
and self-control.
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The Cognitive Behavioral Workbook for Anxiety
As I read through this exceptional resource book, I was reminded of the power of the mind. Bill
Knaus has clearly presented many effective strategies that will allow readers to solve their own prob-
lems. This type of solution will lead to greater psychological hardiness and self-efficacy of the popula-
tion. It is now possible to go beyond the many self-imposed prisons that we place ourselves within.
Eleanor Roosevelt perhaps said it best: “You must do the things you think you cannot do.”
— Jon Carlson, Psy.D., Ed.D., ABPP
Distinguished Professor
Division of Psychology and Counseling
Governors State University
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