Lęk i fobia. Praktyczny podręcznik dla osób z zaburzeniami lękowymi
- Downloads：5811
- Type：Epub+TxT+PDF+Mobi
- Create Date：2022-04-27 09:54:16
- Update Date：2025-09-06
- Status：finish
- Author：Edmund J. Bourne
- ISBN：8323331332
- Environment：PC/Android/iPhone/iPad/Kindle
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Summary
Jeśli kiedykolwiek doświadczyłeś paniki， strachu w niektórych miejscach， czułeś się nieswojo w pewnych sytuacjach， albo jeśli przez długi czas odczuwasz lęk bez wyraźnego powodu – ta książka może ci pomóc。
Niniejsze wydanie tego klasycznego， bestsellerowego podręcznika dla osób cierpiących na zaburzenia lękowe zawiera aktualne informacje na temat nowych leków stosowanych w terapii lęku， stanów somatycznych， które mogą potęgować lęk oraz metod medytacji służących opanowaniu lęku。
Lęk i fobia to praktyczny i wszechstronny poradnik dla wszystkich， którzy zmagają się z napadami paniki， agorafobią， lękami społecznymi， lękiem uogólnionym， zachowaniami obsesyjno-kompulsywnymi i innymi zaburzeniami lękowymi。
Szczegółowe zalecenia， kwestionariusze i ćwiczenia pomogą w przyswojeniu sobie umiejętności i dokonaniu zmian w stylu życia niezbędnych do osiągnięcia pełnego i trwałego wyleczenia。 Podręcznik ten można wykorzystać do opracowania własnego programu samopomocy lub jako dodatkową pomoc w terapii。 W miarodajny sposób omawia on szeroki zakres zagadnień i metod terapeutycznych， w tym takie， których nie można znaleźć w innych książkach poświęconych zaburzeniom lękowym。
Niniejsze wydanie tego klasycznego， bestsellerowego podręcznika dla osób cierpiących na zaburzenia lękowe zawiera aktualne informacje na temat nowych leków stosowanych w terapii lęku， stanów somatycznych， które mogą potęgować lęk oraz metod medytacji służących opanowaniu lęku。
Lęk i fobia to praktyczny i wszechstronny poradnik dla wszystkich， którzy zmagają się z napadami paniki， agorafobią， lękami społecznymi， lękiem uogólnionym， zachowaniami obsesyjno-kompulsywnymi i innymi zaburzeniami lękowymi。
Szczegółowe zalecenia， kwestionariusze i ćwiczenia pomogą w przyswojeniu sobie umiejętności i dokonaniu zmian w stylu życia niezbędnych do osiągnięcia pełnego i trwałego wyleczenia。 Podręcznik ten można wykorzystać do opracowania własnego programu samopomocy lub jako dodatkową pomoc w terapii。 W miarodajny sposób omawia on szeroki zakres zagadnień i metod terapeutycznych， w tym takie， których nie można znaleźć w innych książkach poświęconych zaburzeniom lękowym。
Reviews
Chelsea
，
I came across this book during a rather strange part of my life， but I desperately felt a need to do something to help me。 This book has taught me so much over the span of time that I have read it。 It's very easy to read and is super informative as well。 Honestly， I didn't think I could gain that much out of this since I thought it would give the same advice you find on the internet concerning anxiety。 But， I was pleasantly surprised and I gained many new coping mechanisms that I'm going to use I came across this book during a rather strange part of my life， but I desperately felt a need to do something to help me。 This book has taught me so much over the span of time that I have read it。 It's very easy to read and is super informative as well。 Honestly， I didn't think I could gain that much out of this since I thought it would give the same advice you find on the internet concerning anxiety。 But， I was pleasantly surprised and I gained many new coping mechanisms that I'm going to use for a long time。 It's not perfect and it won't fix every problem， but I found that I gained so much insight on my patterns of behavior。 Anyway， I definitely recommend this to anyone that is struggling with anxiety！ 。。。more
Ahmed Alkatheeri
，
The book describes the types of anxiety and it goes deep in what the anxiety type， why people suffer from its symptoms， and how to deal with it by recommending some methods as a solution。 The most recommended methods that caught my attention are relaxation and changing lifestyle to be healthier。 The book can be used as a reference for people who suffer and would like to know about Anxiety and how to deal with it。
Cozy Reviews
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i recommend this book for all suffering from anxiety and panic attacks。 It has helpful excercies and good advice that anyone can incorporate 。
Jessy Hart
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I had to stop - it was literally GIVING me anxiety。 It reads like a text-book and not so much a self-help book。 There was homework to do and charts。 I don't have the energy to pursue this。 Even seeing the book on my desk was anxiety inducing， thoughts like， "I should be reading this！ I need to fill in all the charts！"Nope。 No， thank you。 Therapy and meds and self-care work best for me。 I had to stop - it was literally GIVING me anxiety。 It reads like a text-book and not so much a self-help book。 There was homework to do and charts。 I don't have the energy to pursue this。 Even seeing the book on my desk was anxiety inducing， thoughts like， "I should be reading this！ I need to fill in all the charts！"Nope。 No， thank you。 Therapy and meds and self-care work best for me。 。。。more
Nicole Dake
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This book is a very step-by-step guide to coping with anxiety。 However the information about panic attacks is somewhat lacking， as it only deals with panic disorder vs。 other disorders that can have panic attacks， such as PTSD。
Kaya W。
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Do not buy this book if you are looking for an actual "workbook"。 It basically skims over the different anxieties and phobias。 Do not buy this book if you are looking for an actual "workbook"。 It basically skims over the different anxieties and phobias。 。。。more
Victoria Alai
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Move over fea！ The Anxiety and Phobia workbook is here！ I would class this book as a superhero of books。 I struggled so desperately with daily panic attacks and phobias from about the age of 17 through my mid 30s。 I read Edmund Bourne's book about a third of the way through my healing journey。 I believe he has successfully reverse engineered anxiety and phobias and breaks them down on a level at which they are very easy to understand and work with。 The tools and techniques offered through this w Move over fea！ The Anxiety and Phobia workbook is here！ I would class this book as a superhero of books。 I struggled so desperately with daily panic attacks and phobias from about the age of 17 through my mid 30s。 I read Edmund Bourne's book about a third of the way through my healing journey。 I believe he has successfully reverse engineered anxiety and phobias and breaks them down on a level at which they are very easy to understand and work with。 The tools and techniques offered through this workbook are simply life-changing for those of us who have struggled with chronic anxiety and phobias。 One of my personal favorite tools is Edmund's Weekly Progress Record form。 I am 95% free from anxiety and phobias today in large part due to the influence of the Edmund Bourne's Anxiety and Phobia workbook。 。。。more
Elizabeth
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Life changing for anyone struggling with anxiety and wondering what the heck is going on with them， plus how to actually start feeling better。
Jayne
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I actually read the third edition， but still， an excellent self-help book。
james
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Read this if you suffer from social phobia or any generalized anxiety disorder or have other irrational fears。 This guy writes clearly and knows of what he speaks。 I learned a ton and it started me on my path to meditation and better health。
greysaleks
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Najlepsza książka/poradnik psychologiczny， po jaki do tej pory udało mi się sięgnąć。 Bardzo potrzebny i warty przeczytania - dla wszystkich， a szczególnie dla tych， którzy cierpią na zaburzenia lękowe。 Umożliwia wspaniałą pracę nad sobą i swoimi trudnościami。
Каролин
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A complete guide for overcoming anxiety， but can get a bit dragging on certain topics。 Overall， very helpful。
Jonathan-David Jackson
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I picked this book up to help my children with anxiety。 There is a lot of useful information， whether you have anxiety or not。 I started regular progressive muscle relaxation because of this book， which I find。。。 relaxing。 It takes a holistic approach， basically looking at your while life rather than just your anxiety。
Colleen
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Great self help to have more positive thoughts。
Shannon
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Talk to your therapist before reading alongside your appointments。 This gives some good basic understanding to some mental health issues particularly with language。 It helped me have the ability to describe how I was feeling。 I will say depending on who you go to for support， this might actually go against what your therapist is trying to help you achieve。 I think a lot in this book is a bit dated。 I would like to see a new version。 This is not the end all be all book。 Know that if you are seeki Talk to your therapist before reading alongside your appointments。 This gives some good basic understanding to some mental health issues particularly with language。 It helped me have the ability to describe how I was feeling。 I will say depending on who you go to for support， this might actually go against what your therapist is trying to help you achieve。 I think a lot in this book is a bit dated。 I would like to see a new version。 This is not the end all be all book。 Know that if you are seeking this book， you need to reach out for a counselor or therapist to begin making changes。 This is too basic to do much。 。。。more
Arzhang Ap
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This book changed my life。
Fermin Quant
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Great resource for learning about anxiety and how to overcome it。 It has excellent information and very useful tasks you can try for yourself。 I read the book cover to cover， so I felt some parts a little repetitive， but this is because the book can also be used as reference material。 I enjoyed that the author is up to date with recent research and talks about what is still not yet clear for science， and about recent discoveries。I rated 4 stars basically because the author has two chapters that Great resource for learning about anxiety and how to overcome it。 It has excellent information and very useful tasks you can try for yourself。 I read the book cover to cover， so I felt some parts a little repetitive， but this is because the book can also be used as reference material。 I enjoyed that the author is up to date with recent research and talks about what is still not yet clear for science， and about recent discoveries。I rated 4 stars basically because the author has two chapters that are not his specialty， so misleading or useless advice is provided， as well as political opinions。 One of them is the chapter on nutrition， which he starts by saying that not much research has been done， and then proceeds to give the type of nutrition advice that is maybe true and contradictory and no real useful and clear action to be taken， the kind of advice that tells you to eat something but not much， so you are left thinking about what to do or not。 The second one is the very last chapter， it is not even called a chapter。 He just rants about climate change and just mentions "scientists" that say things are getting worse， without a real wholesome knowledge on the subject。 No research is cited， just pure fear mongering。 Overall， reading the parts of the book about anxiety they are top notch。 I read this book because I found it in basically all of the lists I could find about top books to read for anxiety。 It really felt like I got a current view of the science around it。 Just don't take the nutrition chapter to heart， and completely avoid his rant about climate change at the end of the book。 。。。more
Ida Wilcox
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This book made me realize that my shyness is more than just normal anxiety。 I have social anxiety and a unnatural fear of people。 This book help me along with therapy。
Puscas Mircea
，
This is a book that claims to help you with your anxiety， panic attacks， OCD and PTSD， in short， the anxiety disorders （according to DSM-IV）。 The information in this book is very well structured， in multiple chapters covering different aspects of anxiety disorders and ways to cope or diminish anxiety or the effects it can have on you。 The book contains the following chapters: anxiety disorders; their causes; recovery; relaxation; physical exercises; managing panic attacks; exposure; inner monolo This is a book that claims to help you with your anxiety， panic attacks， OCD and PTSD， in short， the anxiety disorders （according to DSM-IV）。 The information in this book is very well structured， in multiple chapters covering different aspects of anxiety disorders and ways to cope or diminish anxiety or the effects it can have on you。 The book contains the following chapters: anxiety disorders; their causes; recovery; relaxation; physical exercises; managing panic attacks; exposure; inner monologue; wrong beliefs; personality styles that perpetuates anxiety; frequent specific phobias; managing feelings; assertiveness; self-esteem; nutrition; medical conditions that can contribute to anxiety; medication; meditation; personal purpose。 It covers pretty much everything related to anxiety disorders， including causes and recovery。 A concern some people could have is if the information in this book is legit。 As a psychology student， I can confirm that most of the information in this book is backed by studies and other specialists， as many things contained in this book is also taught in university。 The only chapter I'm having doubts about is the last one， about the personal purpose， specifically the spirituality part。 I would have liked if the author cited all the information or theories he makes reference to。 Sometimes he does， but sometimes he doesn't。 I guess that's something that happens pretty often with experts。 They study a lot of books/studies and know something is true but don't remember the actual source。 Still， he makes up for it with a section of book recommendations at the end of every chapter， so if you're interested in a subject and want to read more about it， there are books that could help。 A plus about this book refers to the workbook part， specifically the questionnaires， lists， checklists， sheets。 It makes it easier to apply the things you learn， so the book actually becomes a useful tool to decrease anxiety。 Also the author provides questions you can answer to assess the level of distress you're experiencing， or the steps you need to follow， or the technique you need to use， or for how long。 I have to mention that disorders like PTSD are not covered as much as the other anxiety disorders， like phobias or panic disorder。 The same goes for OCD， but it is still covered more than PTSD。 A special attention is given to panic disorder and panic attacks， so I think the book is especially helpful for people that deal with that。 Some especially helpful chapters are the ones related to exposure， inner monologue and wrong beliefs and the one about medication。 I didn't complete all the questionnaires and sheets so I can't say if they're helpful or not， but many of these or similar ones are also used in therapy。 I tried applying some of the things mentioned in this book and found them to be helpful。 The language used is more of a workbook type of language and less of a scientific book type of language。 It is a pleasant， cursive read。 It feels like a friend is trying to help you with your anxiety， providing motivation and all the necessary steps。 The author sometimes gives advice based on his clinical experience with patients with anxiety disorders。 Another good thing is that the author offers resources for the steps you have to take， in the book and on his website （for easier access， printing multiple sheets etc。）。 Also， the examples in this book are very useful。 It makes the process of recovery easier。 As mentioned in this book， some problems disappear on their own， but most of them will not change without effort and motivation。 Also， it's important to mention that the author takes more of a cognitive-behavioral perspective。 。。。more
Angie Boyter
，
A lot of us are feeling more anxious than usual these days， and I confess to being among them。 This book was highly recommended by a practicing clinical psychologist， but without that recommendation I would have given up on it VERY early。 I had to grit my teeth to continue it。 I gave it 2 stars because buried in there are some good tips， but I cannot really recommend the book。The author is supposed to be a practicing clinical psychologist。 I assume such professionals learn several guidelines。 Th A lot of us are feeling more anxious than usual these days， and I confess to being among them。 This book was highly recommended by a practicing clinical psychologist， but without that recommendation I would have given up on it VERY early。 I had to grit my teeth to continue it。 I gave it 2 stars because buried in there are some good tips， but I cannot really recommend the book。The author is supposed to be a practicing clinical psychologist。 I assume such professionals learn several guidelines。 The first is to be objective and remove themselves from the stage， but he very obviously inserts himself and his interests。 For example， he says concern about the environment causes a lot of anxiety and gives a whole Appendix on how to take action on the environment。 I AM concerned about the environment， but I do not look for guidance on that subject in a book like this。 Second， psychologists are supposed to be helping people feel CALMER， not riling them up， and he opens with an unnecessary long list of current societal ills that are bothering people that are guaranteed to raise the blood pressure。 He also is interested in the science behind his field， but this is titled a WORKBOOK， and I did not want or need the amount of biological information he provides。 He also gives way too many examples that I do not relate to， like certain phobias， in a way that made me wonder in many sections of the book whether this chapter is something I should even bother with， but he does not really talk as much about conditions he acknowledges are more common， like generalized anxiety disorder。 There is also a lot of repetition， e。g。， he tells you repeatedly what will be covered in a later chapter。 Also， he recommends worksheets that are poorly designed。 They are long and complicated， but they tend to cover multiple conditions， so few people would fill them out completely。 A larger number of more targeted worksheets would be more likely to be used。If the flaws I saw were cleaned up the book would be a LOT shorter and much more helpful to people who expect a WORKBOOK。 。。。more
Christie McLaren
，
I'll be blunt。 My therapist lent me her copy of this book as we worked together to overcome my panic disorder。 Well， to be fair， I'd already overcome my panic disorder， （thanks in large part to the guide "Panic Away"）， but this workbook further reinforced all of the information I'd already gathered about panic disorder， thus furthering my progress in therapy。 For me， this book was all about understanding more about the physiological reasons why panic occurs， and why it feels SO ridiculously real I'll be blunt。 My therapist lent me her copy of this book as we worked together to overcome my panic disorder。 Well， to be fair， I'd already overcome my panic disorder， （thanks in large part to the guide "Panic Away"）， but this workbook further reinforced all of the information I'd already gathered about panic disorder， thus furthering my progress in therapy。 For me， this book was all about understanding more about the physiological reasons why panic occurs， and why it feels SO ridiculously real - why we perceive something that is quite literally "all in our heads" as a threat to our very existence。 They say that knowing is half the battle， and for me at least， that holds true in terms of vanquishing my panic disorder。 I can best relate panic disorder to a quote from the one and only Albus Percival Wulfric Brian Dumbledore， "Of course it is happening inside your head， Harry， but why on earth should that mean that it is not real？"。This book explores several other mental health disorders， including depression， anxiety， obsessive-compulsive disorder （which I've also had bouts of single adolescence）。 I read about 75% of the workbook itself， focusing primarily on the chapters regarding disorders that related to me specifically， or that I thought could provide some additional insight。 The workbook was helpful in objectively describing each disorder to help the reader pinpoint the clinical term for the battle they're facing， but also leaves the reader equipped with practical strategies to overcome their given battle。Overall， I'd recommend this as a starting point or supplemental support to someone already on their journey to recovering from a mental health disorder。 。。。more
Marieange
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An interesting dive into various anxiety and panic disorders， along with detailed strategies to overcome them。 Unfortunatley， it seemed most of the author's focus was on anxiety caused by genetics or "bad" parenting。 There was little mention of trauma-induced anxiety/PTSD， so a lot of the book involved things irrelevant to this type of disorder （examining your childhood， healing the "inner child"， etc。; not a bad thing， and I'm sure very helpful to anyone to whom it applies， but tedius to get th An interesting dive into various anxiety and panic disorders， along with detailed strategies to overcome them。 Unfortunatley， it seemed most of the author's focus was on anxiety caused by genetics or "bad" parenting。 There was little mention of trauma-induced anxiety/PTSD， so a lot of the book involved things irrelevant to this type of disorder （examining your childhood， healing the "inner child"， etc。; not a bad thing， and I'm sure very helpful to anyone to whom it applies， but tedius to get through if it doesn't）。 Also， if I'm being honest， I did find some of the advice questionable， especially countering anxiety with things that make you feel good （like food or sex）， because those of us with anxiety and panic disorders are more prone to， and often have a history of eating disorders， addictions， and substance abuse， and this kind of self-medicating behavior could lead us right back into those old habits （after a lot of hard work getting out of them）。 I do also wish that there had been more advice on overcoming OCD behaviors， which was mostly limited to challenging underlying beliefs that are driving the compulsion， and simply trying not to do it （right。。。）。 But， please don't get me wrong， as there is a lot of excellent strategies and content in this book as well， including a fantastic section on healthy diet and natural supplements which I especially found insightful。 Over all， this is an interesting read that I would recommend， with caveats， for those looking to better understand and heal from their anxiety， though I had been hoping to find better strategies in it to help me with my own unique triggers and challenges。 。。。more
Derek
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A good place to start of you suffer from anxiety。
DPaul
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Great reviews of psychology research and techniques to help people with various phobias and anxiety。 I've been using it to guide others though general anxiety， giving the worksheets in the book as homework assignments。 Many great resources and tools for everyone dealing with several stress and anxiety to those dealing with clinically diagnosed anxiety。 Great reviews of psychology research and techniques to help people with various phobias and anxiety。 I've been using it to guide others though general anxiety， giving the worksheets in the book as homework assignments。 Many great resources and tools for everyone dealing with several stress and anxiety to those dealing with clinically diagnosed anxiety。 。。。more
Shannon Grant
，
Some good recommendations but a lot of non-evidence based pseudoscience particularly in the medical condition section。 I think this section could cause harm in some cases。
Claire Casso
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Although I've learned most of these strategies in therapy sessions over the past couple years， I found this workbook highly useful in terms of organizing thoughts and setting goals。 Recommended for those with anxiety， OCD， insomnia， and/or panic disorders。 Although I've learned most of these strategies in therapy sessions over the past couple years， I found this workbook highly useful in terms of organizing thoughts and setting goals。 Recommended for those with anxiety， OCD， insomnia， and/or panic disorders。 。。。more
Z
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Some pretty good techniques， although it then ends with stating that you need to find religion， which was。。。。weird。
Shreyas
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Consise and yet comprehensive。 Best part is that Bourne introduces every topic in sufficient detail， and then suggests more books for further reading in every chapter。
vicky。
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*looks at all my notes* i've got so much to do *looks at all my notes* i've got so much to do 。。。more
Elizabeth
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