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Introduction

Do you worry too much? Are you often sad or down in the dumps? Do you have to drag yourself out of bed in the morning? Or maybe you avoid people more than you should. If so, you’re probably dealing with some type of anxiety or depression. Everyone feels sad or worried from time to time because unpleasant feelings are a normal part of life. But when depression or anxiety interferes with your work, play, or relationships, it’s time to act.

Good news! You can conquer these problems with the help of Anxiety & Depression Workbook For Dummies. Feel free to use this workbook on its own or as a supplement to counseling. In either case, studies show that self-help efforts work.

Experts estimate that almost a quarter of the people in the world will experience significant problems with anxiety at some point in their lives. And between 15 and 20 percent will succumb to the ravages of depression at one point or another. Unfortunately, many people suffer from both of these maladies. Recent events such as the pandemic have increased rates of both anxiety and depression among adults and children all over the world.

So if you struggle with anxiety, depression, or both, you’re not alone. This book joins you in your battle by giving you research-based strategies and plenty of practice opportunities to help you defeat depression and annihilate anxiety.

About This Book

The purpose of this book is to give you a range of skills and tools for managing anxiety and depression. Although there’s information here about the essential concepts of depression and anxiety, this book is action-oriented — in other words, you have the opportunity to actively apply research-based ideas to your life in meaningful ways.

There’s no doubt you used workbooks while you were in school. A math workbook helped you apply math concepts to everyday problems. Or a reading workbook improved your ability to comprehend stories. Today, you can find workbooks on almost any topic, from selling your home and succeeding on tests to preparing your taxes and improving your memory.

The purpose of any workbook is to lay out the basics of a topic and then provide numerous opportunities to apply and practice the concepts at hand. Typically, books explain issues, and workbooks help you master new skills. In other words, Anxiety & Depression Workbook For Dummies is “less talk — more action.”

Did you notice the “work” part of workbook? Don’t let that scare you. You’ll be well paid for your work in the form of increased life satisfaction and reduced emotional distress. And the work is actually rather interesting because you discover new ways to live your life and get what you want.

Unlike most workbooks, you don’t necessarily have to read and use the chapters of this book in order, beginning to end. You can pick and choose what chapters to read and which exercises to do, besides where to start and stop.

This book is meant to be written in unless, of course, you’ve borrowed it from the library, in which case you’ll need to write your answers elsewhere. Writing enhances skills and commits you to action, so I strongly encourage you to do the work required for your recovery by writing out your answers in the forms and worksheets. Don’t worry about your handwriting or spelling — nobody’s grading your work.

Throughout this book, you’ll see sections labeled My Reflections. When you come across a reflection space, take a little time to ponder what you’re feeling, what you’ve discovered, and any new insights you’ve achieved. But hey, this is your workbook — write down anything you want in My Reflections.

Foolish Assumptions

By the sheer fact that you’ve picked up this book, I assume, perhaps foolishly, that you want to do something about depression or anxiety. Maybe you suffer from some of these issues, or you think that a family member or close friend may have problems with anxiety of depression.

On the other hand, maybe you’re a mental health professional who’s interested in finding a resource to help structure therapy with your clients. I’ve had positive feedback from both clients and professionals who have used this book in addition to psychotherapy.

Icons Used in This Book

Throughout this book, icons in the margins alert you to important types of information:

This icon marks particularly noteworthy information that you might record or write down so you can refer to it later.

This icon tells you it’s time to roll up your sleeves and get to work! It denotes a worksheet, form, or exercise for you to fill out.

This icon points to specific examples that show you the way through worksheets or exercises. Examples are fictional composites that represent accurate struggles, but they’re not real people.

This icon appears when you need to take care; you may need professional help or should be on the lookout for possible trouble.

This icon alerts you to especially useful insights and explanations.

Beyond the Book

Throughout the book, there are worksheets that you may want to complete more than once. Go to www.dummies.com/go/anxiety&depressionworkbookfd2e to download them.

In addition, there’s a cheat sheet with tips and information about anxiety and depression. To access this online cheat sheet, go to www.dummies.com and then type “Anxiety& Depression Workbook For Dummies Cheat Sheet” in the search box.

Where to Go from Here

Anxiety & Depression Workbook For Dummies can help you deal with your depression and anxiety. It’s pragmatic, concrete, and goes straight to the point. As such, this workbook doesn’t devote a lot of text to lengthy explanations or embellishments of basic concepts, so you may want to find out more about specific types of depression and anxiety, available medications, and alternative treatments elsewhere. For that purpose, consider reading one or both of the companion books: Depression For Dummies (Wiley) and Anxiety For Dummies (Wiley).