This page contains links to free resources mentioned in The Anxiety Toolkit, plus some additional resources you may find interesting. Since links change from time to time, if you notice anything out of date here, please email admin(at)aliceboyes(dot)com and we will correct the issue.
Start here…
Chapter 1 – Intro
Problem-specific Online Workbooks
Chapter 4 – Hesitancy
– Heart rate app (free). Use in “continuous mode” which can be selected under settings. I also like this paid app for doing slow breathing practice.
– How to enable undo send in Gmail
Chapter 5 – Rumination
– Free meditation downloads
Download these free mindfulness meditations from Dr Christopher Germer. Choose from breathing/body focussed meditations or kindness/self-compassion focussed meditations.
Chapter 8 – Avoidance.
– Expensify app – for creating receipts for small purchases from credit card statements.
Centre for Clinical Interventions Example of Exposure Hierarchy for Feared Situations
Centre for Clinical Interventions Full Online Workbook for Panic Disorder
Chapter 9 – Managing your anxiety vs. living your life.
Cheatsheet of 50 Cognitive Distortions
Chapter 10 – Areas where people get tripped up.
Dr Kristin Neff’s Self-Compassion Quiz
Chapter 11 – Liking your natural self vs. tolerating your natural self.
Using your strengths in new ways – further examples
340 Ways to Use Character Strengths
Bonuses
PDF – Healthy Emotions Regulation Strategies Pyramid – The Food Pyramid of Emotion Regulation
