15 Best Books About Anxiety, According to Psychologists
If you're trying to break the cycle of anxiety, these self-help reads could be a game changer.
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Anxiety is everywhere and touches every family. Way back in 2018, Barnes & Noble reported that sales of books about anxiety were surging, and that was before anyone had ever heard of masking or social distancing. In the years since the pandemic, the need for concrete tools to combat uneasiness, apprehension and excessive nervousness has only become more critical, with an estimated 25% increase in the prevalence of anxiety, especially among women and young adults.
"The mental health crisis is real," says Ellen Hendriksen, Ph.D., a clinical psychologist and author of How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety. "The clinic I work at has experienced the longest wait list we've ever seen in our 25-year history." Dr. Hendriksen adds that the average age of the patients she sees is skewing younger and younger, with many college students now seeking her help.
While anxiety is best treated with counseling and medication, self-help books can also be beneficial when it comes to complementing traditional treatment, and they can also provide some good ways to stop feeling anxious while you wait for an opening with a therapist. "A strength of self-help books is their versatility," says Joshua Magee, Ph.D., a clinical psychologist and founder of Wellness Path Therapy. "You can use them rather inexpensively at your own pace, which can be useful for people who aren't currently working with a therapist. It's just important to check that they are rooted in scientific evidence," he adds.
Ramani Durvasula, Ph.D., a licensed clinical psychologist and author of Should I Stay or Should I Go? Surviving a Relationship With a Narcissist, recommends anxiety books to patients for their useful tools: "Self-monitoring, practicing breathing and mindfulness exercises you can do at home — people can see what works and what doesn't, and they become a really useful way to extend the work of therapy to the time in-between," she says.
“You might come away from a good self-help book with a changed attitude, different behavior, fresh motivation or something else shiny and new to test-drive,” says Dr. Hendriksen. She says that a solid anxiety self-help book meets three criteria:
- It articulates a feeling or experience you've carried for years but couldn’t identify.
- It shrinks shame and isolation.
- It encourages you to move forward.
How we chose the best books about anxiety:
We went straight to the experts for this one: We asked seven mental health professionals to name the books that they recommend most to their clients — and that they have found helpful themselves. Our health editors have vetted that these book recommendations are all based on reliable scientific research.
Our top picks:
If you're struggling with anxiety, read our full reviews of the top recommendations below; you can find more information about what to look for in books about anxiety, as well as coping mechanisms that work and when to see a professional about anxiety, at the bottom of this guide.
New Harbinger Publications The Anxiety & Phobia Workbook
The newest edition of this book offers a wide variety of coping skills to deal with all sorts of anxiety disorders — and it tops our list because it was recommended by several of our experts.
Sheela Raja, Ph.D., a clinical psychologist, associate professor at the University of Illinois at Chicago, and author of The Resilient Teen, says it's updated to address modern stressors. Dr. Durvasula points out that it "can be a great adjunct to therapy."
What readers like: The wide range of techniques offered means that if one strategy doesn't work for you, there are always other approaches to try. "This is a true workbook, with great information and useful worksheets," says one reviewer. "I found myself coming back for more and more info from it," says another.
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Now this is what we call brain power: According to the author of this educational read, our brains are not only able to develop new neurons, but we can also expand the parts of our brains that alter how we perceive stressful situations. Plus, Dr. Amsellem, says the techniques described in the book are "easy to digest and put into action."
What readers like: The mix of neuroscience, mindfulness and practical techniques. "A scientific explanation of what is stress, what causes stress, and how it affects your body was explained in lay-man's terms," is how one reader describes it. Understanding exactly how the brain responds to stress was motivating for some to stick with the techniques.
Free Press Never Good Enough: How to Use Perfectionism to Your Advantage Without Letting it Ruin Your Life
Dr. Hendrickson is a huge fan of this book. "Perfectionism is the heart of social anxiety, and this is the best book I've read on how to identify it, and how to use it without letting it tip over into thoughts and behaviors that can really limit you," she says.
What readers like: The book helped readers work with who they are, according to one reader: "[It] does a good job of making perfectionism into a positive quality, at least some of the time." Another added: "I feel like I don't have to be as hard on myself as I have been previously."
Dr. Hendriksen, host of the award-winning podcast Savvy Psychologist, says this 1996 classic — which landed in the bestseller category primarily by word-of-mouth — remains the go-to book for people with ultra-sensitive nervous systems. "Dr. Aron offers readers self-care, helpful tips and a boatload of validation, as well as insight," she says.
What readers like: The book made many people feel seen for the first time. "Never has an author reframed such a deep and intrinsic part of myself that I've often felt insecure about into what now feels like one of the most substantial pieces of my being," one raved. "It helped me understand parts of my experience which has reshaped the way I see things and behave," said another.
Chronicle Prism Detox Your Thoughts: Quit Negative Self-Talk for Good and Discover the Life You've Always Wanted
Marni Amsellem, Ph.D., a licensed psychologist who specializes in working with clients managing depression and anxiety, recommends this new book by licensed clinical psychologist Andrea Bonior, Ph.D. It offers practical, proven techniques that can help people with anxious tendencies conquer their negative thought patterns.
What readers like: It provides "great information in an enjoyable way without being overly technical," one reader shared. Another reviewer said, "This book is not about fighting negative thinking. It’s about accepting it and then working through negative thoughts."
Dr. Lombardo applauds this author and psychologist for explaining the inner workings of the anxious brain. "Having the explanation — presented in easy-to-understand language — as to why worry can happen is the first step to overcoming it," she explains. "Dr. Carbonell offers research-supported strategies that the reader can implement to reduce worry and get control of their life again."
What readers like: This book normalized anxiety as simply something brains do. For one reader, it "Frees up lots of space to live and enjoy, rather than obsessively seek perfect mind control — which cannot happen because of the design of the mind.
If you often overanalyze situations and imagine worst possible outcomes, you might want to give this book a read. Some of the suggestions might seem run-of-the-mill (think: meditation), but don't dismiss the author's "basic" advice: "There's a reason so many people 'prescribe' these tools — they work," says Elizabeth Lombardo, Ph.D., a licensed clinical psychologist. "Just because something doesn't sound complex doesn't mean it isn't powerful."
What readers like: "It's professionally written but doesn't drown the reader in mumbo-jumbo," one reader said. Another appreciated the "gentle and uplifting" language.
Mindfulness Workbook for Panic Attacks: Healing Strategies to Reduce Anxiety, Manage Panic and Live in the Moment
Dr. Durvasula recommends this newly published book for anyone who suffers from panic attacks — especially young adults, who have seen a spike in anxiety disorders since the start of the pandemic. "I really appreciate Maher's holistic approach to anxiety, her skill as a clinician, and focus on not 'judging' your anxiety," she says.
What readers like: This book "does an excellent job of demystifying what can be a truly frightening experience," said one reader. It also "addresses so much more than panic attacks," another commented.
New Harbinger Publications The Negative Thoughts Workbook: CBT Skills to Overcome the Repetitive Worry, Shame and Rumination That Drive Anxiety and Depression
Negative thoughts can build on themselves, creating a constant loop of anxiety. "We all struggle with repetitive negative thinking at times, particularly when we're anxious," says Dr. Magee. "This workbook translates evidence-based strategies from cognitive-behavioral therapy into easy-to-use worksheets and exercises."
What readers like: Reviewers say this book is "user-friendly and helpful," especially for those who are new to self-exploration.
Freedom from Health Anxiety: Understand and Overcome Obsessive Worry about Your Health or Someone Else’s and Find Peace of Mind
There couldn't be a more timely topic than this — the constant worry that every bump, bruise or cough is a health disaster waiting to happen. "During the pandemic, so many people put off doctor's appointments and screenings, but on the flip side, they became very anxious about their own health and the health of their loved ones," says Dr. Raja. "This book challenges their thinking and provides small steps that help you live in a healthy way while relieving anxiety about it."
What readers like: Readers appreciated that there was a book to address this seemingly more common anxiety. "For those who do not have access to therapy, this book is an excellent self-guided exposure treatment," wrote one.
Please Yourself: How to Stop People-Pleasing and Transform the Way You Live
People-pleasing is a coping mechanism that those with social anxiety often use, and this newly published book, written by a self-proclaimed recovering people-pleaser, gives solid tips on how to take care of yourself as well as you take care of others. "The author gives extremely relatable examples," says Dr. Hendriksen. "It really resonated with me and with my patients."
What readers like: Folks loved the concept that putting yourself first not only made you happier, but actually helps you be a better friend, parent or partner. "This has made me rethink how to voice my opinions, ask for things or, you know, just laying out my boundaries in a way that's healthy, direct and clear," wrote one reader.
Chronic worriers often walk around with a nervous feeling in the pits of their stomachs because they've convinced themselves that their fears are manifesting. In reality, though, their fears are nothing but false narratives — and this author provides 40 techniques designed to make them disappear. "A year's worth of shrink sessions are packed into each of his books," Dr. Hendriksen adds.
What readers like: Lots of things to try, so you're bound to find at least one that you find helpful. "He brings some humor to the table," said another. Another pointed out that it was helpful to people with even a small amount of anxiety.
As contradictory as it sounds, perfectionists tend to feel unfulfilled, unhappy and emotionally unbalanced. Dr. Lombardo's book breaks down what perfectionism is and how you can keep the good parts of it (such as striving for excellence) while getting rid of the bad parts (like never feeling good enough). "When you live a better-than-perfect life, you no longer worry about what might happen and create a life you truly love," she says.
What readers like: The author's point that living with so much anxiety about being "better" is making your life the opposite of perfect. "It is helping me let go of some of my self harshness for wanting perfection in all things I believe I have control over," one person said.
Dr. Raja labels this book "essential reading" for anyone looking to tap into the medically proven healing powers of meditation. "The author is a pioneer in the technique of mindfulness-based stress reduction," she says. "He explains the basics of meditation and suggests some basic ways you can integrate these practices into your daily routine."
What readers like: How comprehensive Kabat-Zinn's take on mindfulness is, and how easy he is to learn from. "It gives info on why meditation is beneficial and what exactly it is and how to meditate, " says one reader. "The lessons are invaluable," another said.
According to the ACAA, obsessive compulsive disorder (or OCD) affects approximately 2.2 million adults. If you're one of them, this book could help: Grounded in cognitive behavioral therapy principles, it's "user-friendly" and "effective" in helping people chip away at the distress they feel as a result of their OCD, says L. Kevin Chapman, Ph.D., a licensed psychologist who specializes in anxiety disorders.
What readers like: Some people said it helped them better understand loved ones with the condition, and others appreciated that they could easily use with their therapists. One liked that "it is a workbook with many assignments."
What is anxiety?
Anxiety is a psychological state in which you may feel worried, tense and have physical signs such as increased heart rate or sweating, according to the American Psychological Association.
You might feel anxious about something specific in the future, or feel a more diffuse sense of anxiety. "For some people it's a very physical feeling, and in some people it shows up as being unable to sleep," while others still avoid engaging in activities about which they have a lot of anxiety, says Debra Kissen, Ph.D., M.H.S.A., chief executive officer for LightOnAnxiety CBT Treatment Centers and the co-author of four books on anxiety, including the upcoming Overcoming Parental Anxiety: Rewire Your Brain to Worry Less and Enjoy Parenting More. "It's important to know how it shows up in you so you can recognize it in yourself."
What is the best coping mechanism for anxiety?
There is no single best way — different things work for different people, says Kissen. "When you're on anxiety, it's a fight-flight-freeze response, because your brain is thinking 'danger!'" she says. One helpful way to cope in the moment is to do something with your body, such as take a brisk walk, jump up and down or dance, "to do something to relieve the energy," she says.
Another good coping mechanism for anxiety is to took around to reassure yourself that you are no in actual danger, even though it feels that way. "Is there a lion coming? Are my pants on fire? Is there an immediate danger?" Kissen asks hypothetically. "If nothing is actually occurring, then that's a false alarm." Realizing that can give you space from the emotion.
Once you've recognized that you're feeling anxiety, you might try repeating a helpful mantra, such as "this is a false alarm," or "this feels uncomfortable but I am teaching my brain I can handle this." Kissen advises having your helpful mantra handy as an in-the-moment reminder.
Breathing slowly and deliberately can also help dial down some of the physical reaction to anxiety, say experts, as can focusing on fidget toys.
Can reading cure anxiety?
Anxiety is a normal human emotion, not something you'd want to "cure," but self-help books can be calming when your anxiety feels excessive.
Not only are research-based solutions useful in reducing anxiety, it's comforting to have a manual handy when you're having a moment. A reputable book on anxiety "is like having an on-demand therapist that can offer you instant support," says Kissen. But unless your anxiety is pretty mild, it's unlikely a book on its own will be enough to really get it under control, she says. "It's really hard to change on your own," she says. "It's hard to be the coach and the one who needs the coaching."
Still, as part of a treatment plan, it's a great tool. "A book is an additional tool in the toolbox, especially when an anxious brain is driving the moment, because it can offer a more balanced perspective," says Kissen.
What to look for in books about anxiety
Ask yourself if you fit into one of the targeted audiences of the books on our list. For example, have you been told you're a perfectionist? That you're "too sensitive"? Note: If you choose a workbook, order a hard copy (not an audiobook) and don't forget to grab a pencil, because a number of these reads require note-taking and have actionable exercises.
When to see a doctor about anxiety
It's time to see a doctor about anxiety when it is getting in the way of your happiness, or if you're not functioning well. "If you're not meeting your life requirements at work or at school or in terms of taking care of the kids," it is time to consider getting help, says Kissen.
It may also be that you're not enjoying your life as much as you might if anxiety were less of a factor. "If your anxiety is causing you distress, or if you're anxious more days than not or more stuck in the anxiety than engaging in your life, why not have all the tools in the toolbox at your disposal?" she says.
"If you find a book you really like, it's a good idea to bring it to your therapist," she says, so you can focus on ways to alleviate your anxiety.
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