Evaluating Self Help: The Mindfulness & Acceptance Workbook for Anxiety

There’s no shortage of self-help books on the market. There is, however, a paucity of research on whether those self-help books are actually helpful to the people who use them. In an ideal world, every self-help book would be submitted to scientific scrutiny to determine if people actually benefit from using them. Unfortunately, this happens only rarely.

Even a self-help book that is based on well-researched cognitive behavioral principles and written by leaders in the field is not guaranteed to be effective.  For example, one recent study found that college students with greater rumination exhibited more depressive symptoms after using Greenberger & Padesky’s Mind over Mood, a well-respected cognitive behavioral self-help book for depression. These findings suggest that evidence-based psychotherapy interventions don’t always translate into effective self-guided techniques that people can use on their own, and in some instances can actually be harmful.

The Mindfulness & Acceptance Workbook for Anxiety

Over 5 years ago, I wrote a few blogs posts about Forsyth & Eifert’s The Mindfulness & Acceptance Workbook for Anxiety in 2 prior blogs for which I used to contribute. The first, on my blog Scientific Mindfulness, reported on pre-publication research I heard about at a conference. (Unfortunately, it appears the other post has been taken down.) The first author of the workbook, SUNY-Albany professor John Forsyth, PhD, conducted 2 studies on his ACT-based self-help book. He gave copies of the book to people for free, and had them complete online self-report measures at various intervals.

Dr. Forsyth recently posted a summary of this research on his personal blog in anticipation of the upcoming 2nd edition of The Mindfulness & Acceptance Workbook for Anxiety that will be released April 1, 2016. One paragraph in his blog post caught my attention:

Reductions in anxiety and fear did not happen by going after anxiety and fear directly. It was just the opposite. By first focusing on the skills needed to live a more valued life, readers then experienced a decline in their anxiety, fears, and depression, and ultimate improvements in their lives. This is an important message––one that supports the approach we offer in this workbook.

The workbook emphasizes ACT skills to help people engage in meaningful living, and it appears that those skills—rather than interventions aimed at alleviating anxiety and worry—appear the most effective.  Said another way, the findings suggest that people using the workbook improved more from doing things that were important to them than from any particular technique. This is quite profound, if you think about it, and very different from how many people approach anxiety. Attempting to directly suppress or control anxiety-related thoughts and feelings can often backfire.

Because it’s one of the rare self-help books that has been researched specifically as a self-help book, I find myself recommending The Mindfulness & Acceptance Workbook for Anxiety more than any other self-help books, and I was excited to hear there’s an updated edition coming out. I encourage readers to check it out.

Anxiety Treatment at Portland Psychotherapy

How to Read Your Emotions Part I: Don’t Judge a Book by Its Cover

Sometimes when you first start having a feeling, your brain will very quickly make up its mind that the emotion is somehow dangerous or bad. Then it tries to escape from the emotion or control the emotion by turning your attention elsewhere and getting you to do something that makes the emotion go away. Because our brains are trying to protect us from harm, this well-intentioned judgment about our feelings comes from a good place. However, somewhere along the way our brains got a little confused about what is actually harmful. Emotions themselves are not harmful, our brain just says they are. 

Doing something that makes fear go away can work to keep you safe, but it’s only a stand-in for the real solution, which is to get away from the actual danger. Put another way, fear isn’t ever harmful, but masked figures holding knives often are. It’s much more important to get away from any danger in the world than to get away from any fear you are experiencing. In fact, when you are attuned to your environment, fear is just awareness of danger. In that sense, fear is probably a handy thing to experience – if you aren’t aware of real danger, you are less likely to respond and more likely to get hurt. The lesson is — don’t be so quick to judge fear. It may be your friend.

The same goes for other emotions: Sadness isn’t bad, it’s just awareness of loss, and loss is bad. Anger isn’t bad, it’s just awareness of conflict, and conflict isn’t great for relationships. Anxiety isn’t bad, it’s just awareness that something is important to you, and caring about things is good. For that matter, joy isn’t good, it’s just awareness that something wonderful is happening, and wonderful things are good. Emotions are there to be felt because they say something about the world in which you are living. Don’t leave your emotions on the shelf – check them out!

You can’t really blame your brain too harshly for making snap judgments – that’s what it evolved to do. Go ahead and thank your brain for its noble intentions of keeping you safe. But when it comes to your emotions, remember that they’re meant to be an open book.
For more on how to observe emotions without getting caught up in judgments, see How to Read Your Emotions Part II: Put on Your Spec’s.

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