We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Products & Reviews The 10 Best Books to Help You Take Control of Your Anxiety Understand your anxiety so you can manage it effectively By Mary K. Tatum, MS, LMHC Updated on July 17, 2023 Medically reviewed by Melissa Bronstein, LICSW Fact checked by Rich Scherr Print Verywell Health / Kevin Liang In 2020, the American Psychological Association (APA) declared a National Mental Health crisis in America. According to the annual survey that has been conducted by the APA since 2007, stress in America is at an all-time high. Anxiety disorders are the most commonly diagnosed mental health illness. Forty million adults in the United States, or roughly 18% of the population, are affected by some form of anxiety disorder every year. Despite the fact that anxiety is very treatable, only about 40% of people who struggle with anxiety receive help. While anxiety is a normal human emotion felt by all people at some point or another, anxiety disorders can make certain aspects of life unmanageable, such as social situations or test-taking at school. Self-help books that target anxiety management can be a very useful part of the treatment journey. The best books for anxiety are written by trained medical and mental health experts and based on scientific research. It’s also important for each person to find a book that meets their needs and easily becomes a part of their daily routine. Additionally, consider the length and writing style before making your purchase. We've compiled a list of the ten best books to help you understand and overcome your anxiety. A social work and psychiatry expert from our Medical Review Board reviewed the information in this article around what to expect from a book about anxiety and how to select one appropriate for you. Our Top Picks Best Overall: Be Calm at Amazon ($16) Jump to Review Best Humorous: Don't Feed the Monkey Mind at Amazon ($15) Jump to Review Best Deep Dive: A Liberated Mind at Amazon ($16) Jump to Review Best Workbook: The Dialectical Behavior Therapy Skills Workbook at Amazon ($16) Jump to Review Best Quick Read: Negative Self-Talk and How to Change It at Amazon ($4) Jump to Review Best for Teens: Feeling Better: CBT Workbook for Teens at Amazon ($15) Jump to Review Best for Girls: Under Pressure at Amazon ($19) Jump to Review Best for Social Anxiety: How to Be Yourself at Amazon ($22) Jump to Review Best Cognitive Behavioral Therapy: Retrain Your Brain at Amazon ($15) Jump to Review Best for Grief: Anxiety: The Missing Stage of Grief at Amazon ($16) Jump to Review In This Article Expand Our Picks How We Selected What to Look For FAQ Why Trust Verywell Health Best Overall Be Calm Amazon View On Amazon $16 View On Barnesandnoble.com $17 Pros Quick reference guide Easy to use layout Effective techniques Cons Not a 'sit down and read' book Strategies will take practice Designed to be used more as a reference book rather than as a 'sit down and read' book, “Be Calm” is the result of techniques that author and psychologist Jill Weber, PhD, has seen work for her patients after years of observation. The book's aim is to help you understand and anticipate your anxiety symptoms so you can develop techniques to deal with intrusive, racing thoughts and panic attacks when they strike. The book's reference guide provides a quick way to find options for relief in the moment. There's also a journaling section with prompts designed to help the strategies stick. The book draws from Weber's experience as a clinical psychologist and draws from cognitive behavior therapy (CBT), acceptance and commitment therapy (ACT), and mindfulness techniques. Keep in mind, these techniques take some practice, so give yourself time to make the recommended changes. Key Features Number of pages: 262 | Dimensions: 5.25 x 0.71 x 8 inches Best Humorous Don't Feed the Monkey Mind Amazon View On Amazon $15 View On Barnesandnoble.com $28 Pros Fun illustrations Easy and entertaining to read Effective strategies Cons Strategies are easy to forget when not practiced Lots of homework "Don't Feed the Monkey Mind" is a much-needed read for people who feel like their brains never take a break from the vicious cycle of constant overthinking and worrying. Psychotherapist Jennifer Shannon, LMFT, teaches us to accept how our brains operate, while not allowing anxious thoughts to escalate and take over the pleasant parts of life. The book is based on the premise that certain behaviors feed the "monkey mind", which is Shannon's way of describing the cycle of anxiety. Only by identifying these behaviors and taking steps to control them can you keep the monkey mind in check. With fun illustrations and a healthy dose of humor, this book is a quick read that makes dealing with anxiety seem manageable. Key Features Number of pages: 200 | Dimensions: 6 x 0.5 x 8.75 inches Best Deep Dive A Liberated Mind Amazon View On Amazon $16 View On Barnesandnoble.com $19 Pros Insightful and well-researched Easy to read writing style Effective techniques Cons Long length at 448 pages Very technical, can be overwhelming to some "A Liberated Mind" is a must-read exploration of the relationship between anxiety and painful experiences. The book challenges the traditional views of anxiety by teaching that it is natural to hurt and that we hurt because we care. Learning to listen to the pain rather than avoiding it helps heal instead of intensifying the pain. As a psychotherapist who had an epiphany during a panic attack of his own, author Steven Hayes, PhD, uses acceptance and commitment therapy (ACT) to help teach psychological flexibility skills, which have been shown to greatly decrease painful symptoms of anxiety and make room for the joyful things that matter most in life. He also addresses topics such as diet, exercise, substance abuse, illness, and disability. The book isn't short, but Hayes' engaging writing style makes it an easy read. Key Features Number of pages: 448 | Dimensions: 6.27 x 1.36 x 9.32 inches Best Workbook The Dialectical Behavior Therapy Skills Workbook Amazon View On Amazon $16 Pros Highly individualized Effective techniques Very Informative Cons Specific to anxiety caused by personality disorders Best used in conjunction with talk therapy Workbooks are a great way to personalize new strategies and to find techniques that work for you. While it’s best to use workbooks in conjunction with therapy, David Lawson, PhD, designed this workbook to address the anxiety caused by personality disorders and the overwhelming feelings that arise when anxiety strikes. Written by three authors with years of experience in psychiatric care, the workbook provides clear, helpful exercises and a wealth of information to learn about anxiety and personality disorders. Keep in mind, this workbook is meant to be completed in conjunction with your therapist, so combine it with talk therapy for the best results. Key Features Number of pages: 296 | Dimensions: 8 x 0.65 x 10 inches Best Quick Read Negative Self-Talk and How to Change It Amazon View On Amazon $4 Pros Short, easy read Addresses core cause of anxiety Effective techniques Cons Simple may be confused with ineffective Not suited for treating panic disorders If anxiety is fire, then negative self-talk is the fuel. After publishing 20 books, Shad Helmstetter, PhD, has condensed his years of experience into a 60-minute read. With simple language and effective techniques, this book is made for the busy person who just needs to know what works. Despite its brevity, the book is highly effective. Helmstetter does a great job getting to the core of negative thoughts and how to avoid them. You might even find yourself reading it a few times to let the information and strategies sink in. Key Features Number of pages: 92 | Dimensions: 6 x 0.23 x 9 inches Best for Teens Feeling Better: CBT Workbook for Teens Amazon View On Amazon $15 View On Walmart $15 Pros Targets teen issues specifically Individualized format Effective techniques Cons Best used in conjunction with talk therapy Teens may struggle with staying focused Teenagers have unique types of stress due to the phase of life and stages of growth they are navigating. Pressures from school, peers, and future goals can create confusion, stress, and anxiety. Understanding and implementing positive stress management techniques can help teenagers avoid falling into self-destructive stress management patterns. "Feeling Better," by Rachel Hutt, PhD, provides a unique approach to managing stress and anxiety during these sensitive years. The book combines therapy strategies with goal-setting tasks and interactive activities to help teens gain control of their emotions and manage anxious feelings. The informational sections are helpful without being too lengthy, and Hutt sprinkles in self-assessments and quizzes throughout to keep teens interested. Key Features Number of pages: 262 | Dimensions: 8 x 0.43 x 10 inches Best for Girls Under Pressure Amazon View On Amazon $19 View On Barnesandnoble.com $16 Pros Very educational Supported by research Important topic Cons Written for adults, not teens Gender specific Clinical psychologist Lisa Damour tackles the specific pressures, stress, and heightened feelings of anxiety that girls experience during growth and progression through childhood and teenage years. This book is a must for parents, teachers, coaches, or anyone who works with teenage girls and needs to know the warning signs of anxiety and ways to help. The book is gender specific because, as Damour points out, the number of girls who report feeling anxious and fearful has skyrocketed in recent years, while similar-sized populations of boys have remained stable. Damour explores why this is the case and how outside pressures contribute to anxiety in girls. She offers strategies for managing stress at home, at school, and in relationships with peers, boys, other girls, and parents. Key Features Number of pages: 288 | Dimensions: 5.7 x 1 x 8.5 inches Best for Social Anxiety How to Be Yourself Amazon View On Amazon $22 View On Barnesandnoble.com $18 Pros Effective techniques Good stories and humor Easy and entertaining to read Cons Problem specific Strategies take practice People who are shy or introverted often struggle with social anxiety. In this book, Dr. Hendriksen teaches readers that they already have everything they need to be successful in social situations, they just need to learn how to access it. Social anxiety can come from the inner critic speaking too loudly. This book shows you how to be yourself and feel good about it. The book progresses from understanding what social anxiety is to changing habits of thinking, to heading out into the world and putting your hard work into action. Hendriksen concludes the book with a discussion on how to foster healthy, long-lasting friendships in spite of social anxiety. Key Features Number of pages: 304 | Dimensions: 5.77 x 1.14 x 8.57 inches Best Cognitive Behavioral Therapy Retrain Your Brain Amazon View On Amazon $15 View On Barnesandnoble.com $15 Pros Scientifically backed techniques Highly individualized Easy-to-follow guidance Cons 7-week time commitment May be too structured for some Cognitive behavioral therapy (CBT) is one of the most scientifically-backed therapy approaches for anxiety management and relief. Clinical Psychologist Seth Gillihan shows readers how to recognize anxiety-causing thoughts, stop them, and replace them with sound-minded thoughts. Although seven weeks might seem like a short amount of time, Gillihan's book includes real-life examples and helpful exercises to help you make long-term changes in a brief time period. If you're looking for a highly structured approach that is grounded in science, this book is an excellent starting point. Key Features Number of pages: 236 | Dimensions: 7.5 x 0.65 x 9.25 inches Best for Grief Anxiety: The Missing Stage of Grief Amazon View On Amazon $16 View On Barnesandnoble.com $19 Pros Informative and innovative Easy to read Effective techniques Cons Can bring up painful memories Can be an overwhelming topic for some Sometimes the source of our anxiety can come from a surprising source: grief. Licensed therapist Claire Smith explores the often-overlooked link between grief and anxiety. When we understand how the two connect, we can begin to calm the anxiety through the right techniques. Rather than simply discussing the relationship between grief and anxiety, Smith provides real-world examples and methods to help you change your mental habits and face your grief. Smith offers guidance for using writing to cope with grief and practice being present in the moment. Whether your loss is recent or in the distant past, this book will help you face your grief. Key Features Number of pages: 272 | Dimensions: 6 x 1 x 8.63 inches How We Selected Anxiety looks different for each person, and our selection process took that individuality into account. We looked for books that use proven techniques and are accessible to a variety of audiences, as well as books geared toward teens, grief, social anxiety, and other specific topics. We also primarily chose books that are less than 300 pages to fit busy schedules. What to Look for in Books for Anxiety Effective Techniques While a lot of people have opinions about what works to decrease anxiety, it is always best to stick with authors who are trained in the medical and mental health fields and use techniques that are supported by scientific research. Easy to Understand Language A self-help book does not help at all if it is too boring to read all the way through. Look for language that you jive with personally and find easy to understand and implement. Books that combine humor and stories with techniques help us better remember the learned concepts. Realistic Length We're all busy. It’s important to choose a book that fits your current schedule. A lengthy, in-depth book will not help if you are in a chaotic phase of life. A longer, more in-depth book may be helpful if you are carving out time specifically to address your anxiety and wellness. Frequently Asked Questions Do books help with anxiety? Reading any book can help reduce levels of stress and anxiety. In fact, studies demonstrate that even 30 minutes of reading can positively impact psychological distress.Reading a book that’s specifically about anxiety can also help. These self-help books help you better understand yourself and your anxiety, including triggers and past experiences that lend to your stress. Additionally, many equip you with methodologies to reduce anxiety, address triggers, and work through complex feelings as they arise. What causes anxiety? There’s no primary or single cause of anxiety. Instead, research indicates that many factors come into play. These known factors include being genetically predisposed, environment, lifestyle choices, and personal experiences.For example, research tells us that first-degree relatives of someone with general anxiety disorder (GAD) are more likely to develop a mood or anxiety disorder. Also, women are twice as likely to experience anxiety disorders, which is why experts recommend routine anxiety screenings for any female over age 13.Stressful situations related to work, school, family, relationships, and other social dynamics can also impact anxiety levels. Can I read anxiety books in place of therapy? Anxiety books aren’t considered a replacement for therapy. Instead, they’re a supplemental tool that can help you better understand and work through anxiousness. A therapist can provide a precise diagnosis and offers a highly personalized plan to help mitigate your anxiety now and over the long term.We understand that not everyone has easy access to in-person therapy and that the cost of therapy may be prohibitive. Online therapy is an alternative for those who don’t have nearby options or can’t travel easily. To reduce the cost, seek low-cost or free therapy at area colleges and universities, contact your local public health department, and look for providers who offer sliding scale payments. Why Trust Verywell Health As a Licensed Mental Health Counselor with over 15 years of experience working with clients who struggle with mental health issues, Mary Tatum understands the importance of finding quality resources and techniques that work for each person. Not everyone will have the same kind of healing journey, so having many options to choose from is vitally important in creating a lifestyle that combats mental illness and promotes health and wellbeing. 6 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Psychological Association. Stress in America 2020. Anxiety and Depression Association of America. Facts & statistics. Rizzolo D, Zipp G, Stiskal D, Simpkins S. Stress Management Strategies For Students: The Immediate Effects Of Yoga, Humor, And Reading On Stress. Journal of College Teaching & Learning (TLC). 2011;6(8). doi:10.19030/tlc.v6i8.1117 Newman MG, Shin KE, Zuellig AR. Developmental risk factors in generalized anxiety disorder and panic disorder. J Affect Disord. 2016;206:94-102. doi:10.1016/j.jad.2016.07.008 McLaughlin KA, Behar E, Borkovec TD. Family history of psychological problems in generalized anxiety disorder. J Clin Psychol. 2008;64(7):905-918. doi:10.1002/jclp.20497 Gregory KD, Chelmow D, Nelson HD, et al. Screening for anxiety in adolescent and adult women: a recommendation from the women’s preventive services initiative. Annals of Internal Medicine. 2020;173(1):48-56. doi:10.7326/M20-0580 See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit