15 Best Books to Help With Anxiety (2022)

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.”

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.

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.

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.

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.