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Be Calm: Proven Techniques to Stop Anxiety Now Paperback – March 19, 2019

by Jill Weber PhD (Author)
4.5 4.5 out of 5 stars 1,218 ratings
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Manage anxiety anytime and anywhere with simple, practical strategies

If you suffer from anxiety, you may feel helpless to reduce your panic symptoms, avoidance behavior, or worried thoughts. Be Calm empowers you to handle your anxiety whenever and wherever it strikes with simple evidence-based techniques that can reduce your anxious feelings and responses on the spot.

Learn about the causes of different types of anxiety and their physical and psychological effects. Then learn how to implement effective, practical strategies to help you control even the most acute symptoms, from social anxiety to insomnia to panic attacks. Now when you find yourself in anxiety-producing situations, you'll always be prepared.

This easy, accessible self help guide includes:
  • Easy-to-navigate layout—Jump right to what you need with an index for addressing specific situations: emotional or physical symptoms, behavioral disruptions, or unhelpful thoughts.
  • Proven methods—Discover up-to-date psychological tools drawn from cognitive behavioral therapy, acceptance and commitment therapy, and mindfulness practices.
  • Supportive journaling—Find greater insight with interactive "Go Deeper" journaling prompts that take therapeutic strategies to the next level.

Find relief from anxiety and open the door to a happier, more fulfilling life with Be Calm.
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Previous page
  1. Print length
    262 pages
  2. Language
    English
  3. Publisher
    Althea Press
  4. Publication date
    March 19, 2019
  5. Dimensions
    5.25 x 0.8 x 8 inches
  6. ISBN-10
    1641522089
  7. ISBN-13
    978-1641522083
  8. See all details
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Popular Highlights in this book
What are popular highlights?
Previous page
  1. The more we avoid or push away our emotions, the more anxious we become.
    Highlighted by 785 Kindle readers
  2. the act of talking, labeling, and expressing moves emotional information from your emotional brain to your frontal lobe, which helps you better understand yourself and feel more in control of your emotions, which makes you feel better.
    Highlighted by 711 Kindle readers
  3. Anxiety isn’t just a problem of overreacting to things happening around us; our anxiety response can be triggered by things that exist only in our minds.
    Highlighted by 637 Kindle readers
  4. When you repeat a new behavior enough (which continually fires the same neuronal pathway), the new experience becomes a part of your brain’s system on a chemical level. This phenomenon is called neuronal plasticity, or sometimes brain plasticity.
    Highlighted by 589 Kindle readers
  5. Acceptance doesn’t mean you necessarily like what you’re experiencing. Acceptance is the idea: “It is what it is.”
    Highlighted by 392 Kindle readers
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From the Publisher

Live a calmer, happier life using proven strategies for managing anxiety

Anxiety, self help books, social anxiety, self help, anxiety books

Start tackling your anxiety with:

Anxiety, self help books, social anxiety, self help, anxiety books

Anxiety, self help books, social anxiety, self help, anxiety books

Anxiety, self help books, social anxiety, self help, anxiety books

Proven strategies for feeling better

The up-to-date, research-based, psychological tools in this book are drawn from cognitive behavioral therapy, acceptance and commitment therapy, and mindfulness practices.

Easy-to-use layouts and a clear index

Jump to the section you need using an easy-to-navigate table of contents listing specific situations: emotional or physical symptoms, behavioral disruptions, or negative thoughts.

Insight and strength through journaling

Includes “Go Deeper” journal prompts to help you take the book’s therapeutic strategies to the next level and strengthen your newfound skills.

Editorial Reviews

Review

“Be Calm is a must-read for anyone who struggles with anxiety. Dr. Weber masterfully distills evidence-based strategies for treating anxiety disorders into a delightful and readable book. This book is filled with expert approaches that offer something for everyone. Whether you are someone who is new to therapeutic methods or already knowledgeable about anxiety techniques, Be Calm offers strategies that engage everyone. It’s a book that can be read again and again, with relatable illustrative examples. If anxiety plays a role in your life and you would like to learn to better manage it, this book is the guide you need. As a practicing psychiatrist, I will definitely recommend this book as a resource to patients. Thank you to Dr. Weber, for giving us a compendium of tools to help us, well, be calm!”—Emily Aron, MD, Assistant Professor of Clinical Psychiatry, Medstar Georgetown University Hospital

“In Be Calm, Dr. Weber gives step-by-step instructions for implementing effective strategies for reducing anxiety and for getting more out of life. Her compassionate voice and relatable examples make it clear that she understands the many ways anxiety can take over and affect our health and relationships. A wealth of research-based and real-world-tested approaches are presented in a clear, digestible format. Best of all, Dr. Weber takes on the common challenges that tend to get in the way of implementing self-help programs, and shows readers how to build strong and healthy habits for managing anxiety permanently.”— David A. F. Haaga, Ph.D., Professor of Psychology, American University

“Be Calm is a life preserver for those feeling trapped in the rough, seemingly uncontrollable seas of the anxiety experience. Dr. Weber systematically breaks down the components of anxiety, teaching the reader in clear, everyday language not only what contributes to it but, most important, how to combat it in actionable, effective ways.”—Andrea Bonior, Ph.D., columnist and host of "Baggage Check" for The Washington Post, and author of Psychology: Essential Thinkers, Classic Theories, and How They Inform Your World

“This book is excellent for anyone whose life is impacted or constricted by anxiety. It is warm, accessible and useful, teaching people concrete ways to change their thoughts and behaviors, using empirically supported techniques. I will be recommending it to friends and clients alike.”—Samantha Rodman, PhD, author, and founder ofdrpsychmom.com

“If you are ready to take charge of your anxiety, please give yourself the gift of Be Calm. Dr. Weber has written a comprehensive, user-friendly guide for addressing the thoughts, feelings, and behaviors that create and maintain anxiety. With wisdom and compassion, she offers specific strategies for leading a more peaceful, empowered life.”—Tanie Miller Kabala, Ph.D, author of The Weight Loss Surgery Coping Companion: A Practical Guide for Coping with Post-Surgery Emotions

“If you struggle with anxiety, read Be Calm. It offers effective techniques for reducing anxiety, but what makes this book special is the way it is laid out. It allows you to easily find and turn to the guidance you need at any point along your journey. Reading this book is like personally consulting with Dr. Weber, an experienced professional guide who can finally help you to be calm.”—Leslie Becker-Phelps, Ph.D. author of Insecure in Love

About the Author

JILL P. WEBER, PhD, is a clinical psychologist in private practice in Washington, D.C. working with people managing varying degrees of anxiety. She also writes a blog for Psychology Today and has appeared as a psychology expert in USA Today, Washington Post, and CNN. Dr. Weber is the author of The Relationship Formula Series, including Building Self-Esteem, and Getting Close to Others. For more information, see www.DrJillWeber.com.

Product details

  • Publisher ‏ : ‎ Althea Press (March 19, 2019)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 262 pages
  • ISBN-10 ‏ : ‎ 1641522089
  • ISBN-13 ‏ : ‎ 978-1641522083
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 5.25 x 0.8 x 8 inches
  • Customer Reviews:
    4.5 4.5 out of 5 stars 1,218 ratings

About the author

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Jill Weber PhD

Jill Weber PhD

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Jill Weber, Ph.D. is a licensed clinical psychologist in private practice in Washington, DC. She has appeared as a psychology expert in various media outlets including Nightline, U.S. News and World Report, Teen Vogue, Family Circle, Seventeen, CNN, Associated Press and Discovery Channel. Her writing has appeared in Healthy Living Magazine, Huffington Post and USA Today. Dr. Weber writes about and specializes in anxiety, self-esteem, and relationships. Follow her blog on psychology today, Huffington Post, or on twitter @DrJillWeber. For more go to www.drjillweber.com.

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Top reviews from the United States

JVN and DLV
5.0 out of 5 stars Quick and easy guide to beating anxiety
Reviewed in the United States on August 11, 2023
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As an author in the emotional health space and a consumer of varied self-help books, I found Be Calm to be a fantastic, concise, and useful guide to beating anxiety. Using the best tips from both CBT and ACT, the author gives great advice and actionable exercises. I’ve highlighted the heck out of the boom and am sure I’ll return to it for a refresher from time to time.
3 people found this helpful
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L Morris
5.0 out of 5 stars Amazing book, easy to navigate to what you're feeling, anxiety melts away with this handy book,
Reviewed in the United States on December 3, 2020
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Everybody is unique on their own way but if you have the core strength and mindset to help you with your anxiety this book is awesome, I have so many things highlighted and dog earred pages of great little things I've turned into mantras and daily affirmations, personally I give this book 10/10 I bring it with me to work and stuff and if I feel overwhelmed or anxious i pop open a page and read and literally feel anxiety melt away....huge shout out to the author doctor Jill Webber thank you for helping me and and everyone else who have benefited from this book.
4 people found this helpful
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Lola
4.0 out of 5 stars Be Calm
Reviewed in the United States on August 13, 2019
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I got this book on a whim. I think it was in a Bookbub e-mail one day that I spotted it and as I've been struggling with anxiety for as long as I can remember, that title grabbed my attention. I have to admit I was quite skeptical and didn't quite believe this book would have information I didn't already know, but it was only 99 cents and in the end my curiosity won out and I figured even if the book only had a few pieces of new information it would already be worth it.

Be Calm is a practical self help book for everyone who struggles with anxiety, fears or worries at times. It has lots of advice and techniques you can easily implement yourself. I enjoyed reading this book and it had quite some techniques I hadn't heard of before. Ofcourse there were also some techniques I already knew or was aware of, but that's okay and I had expected that as I already know quite a bit about the topic. It still surprised me how many new things I learned from this book, there were some really eye opening pieces of information that made me see my anxiety in a different light. And the whole book was written in a really motivational style that made it pleasant to read.

The writing style really fit this book. It had that no pressure, helpful type of style and it was written in a very motivational way. It made me believe I could do this and that these techniques would help, which I think is quite the accomplishment as the right mind set can be so important for things like this. It also helps that the author clearly knows a lot about this topic and has seen these techniques actually helping people. That proof underneath all the techniques only underlines the fact that these things work. I also liked that while there are a lot of different techniques in the book, the author also makes it clear that not every technique might work for everyone and that it's okay to just start with some and find out what works for you. There was also some helpful advice on how to track these techniques and persist with them.

Overall I think the book did a good job outlining the different techniques and how to implement them. The author also addresses this theory framework where thoughts, feelings and behavior all influence anxiety and you can start on one aspect or all three of them. The techniques in the book are listed per each of those three topics. There is also some basic information about how anxiety works and some additional tips for addition ways to help with your anxiety of the techniques don't work enough, like therapy or even medication.

I would've liked a short summary or list at the end with all the different techniques as now you have to scroll back to re-read each part when you want to implement something. I also thought the part about meditation and mindfulness was a bit limited, but I think that as that's such a big topic it would be handy to just buy a separate book for that topic if you want to know more about that.

To summarize: I would definitely recommend this book for those who have anxiety whether often or only sometimes. This book is filled with techniques that can help you deal better with your anxiety. I really liked the tone and motivation style of the book. The author lists a lot of techniques, but there is no pressure to do them all and the motivational and encouraging style makes you feel like you can do this. While there were some techniques I already knew of, there were still plenty of new things I learned from this book and some parts that really helped me. I would've liked to see a short summary of all the different techniques at the end for easy overview and I think for some topics like meditation it would be helpful to read more about it to know more about the topic as the information here is a bit limited. All in all I think this is a good starting point for anyone who has anxiety and wants to know some ways to better manage their anxiety.
119 people found this helpful
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Barbara Ann Williams
5.0 out of 5 stars Great read!
Reviewed in the United States on April 1, 2024
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Highly recommend this book!
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Dave Davis
5.0 out of 5 stars This has helped me so much.
Reviewed in the United States on January 31, 2021
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I picked this up looking for some strategies to help with my ever increasing anxieties. Covid-19 has exacerbated these immensely and I saw this out on Kindle unlimited and decided to take the plunge. It was so good I bought the audible narration and now I am going to purchase the book for a reference. I can't thank Jill Weber enough, for making this information so accessible and easy to follow. Worth the read and worth owning.
3 people found this helpful
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EL
3.0 out of 5 stars Unimaginative examples ruin this for me
Reviewed in the United States on August 15, 2021
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Is everyone’s problem either a report due or a traffic jam? Why do psychologists describe the most banal issues as the example for someone to deal with? How about YOU are the boss and you need to fire half your staff because your business is being ruined by a competitor, or your wife has MS but you already had plans to divorce her but you don’t even have another girlfriend you’re just sick of her, or what about if you find yourself constantly frustrated because you chose to remain in your home town and have children with your high school girl and now at 48 you feel you’re whole life is constricted by a decision you made at age 22…or what if you’ve got Covid or prostate cancer or…

The point is that problems which lead to anxiety are very often a large complex and entangled. When I read “co-worker didn’t say hello to me” as the topic of anxiety I see a writer who has never worked in business.

This book was too dumbed down for me.

There were two very worthwhile pieces of advice:

- Anxiety is very commonly a cover for other emotions one is avoiding to feel. That resonated and is important.

- The second is that one can allow anxiety to be and just carry on, like one would see rain or snow or any other obstacle….it need not be run from like a plague.

These concepts are very helpful, but the author needs to learn to explore more compelling scenarios that real people experience, not offer cartoon simplicity so that everyone can “understand”…
71 people found this helpful
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Laura Montgomery
5.0 out of 5 stars Love the Calm-Great price help!
Reviewed in the United States on October 2, 2020
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This is a great book for the person who wants to master being calm(er). I am a clinician and it's not really a clinician's book as it is written for the client directly. Easy to read, to understand and to practice the strategies. I do use it as a clinician to give homework assignments, but after talking about the book, I know several of my client's have bought it for themselves. Thanks for this easy to read help! Everyone needs calm!
3 people found this helpful
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Cristian Tovar
5.0 out of 5 stars Great book to deal with anxiety
Reviewed in the United States on April 3, 2022
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This book has good strategies to learn how to deal with anxiety. You can try it out before going to counseling or taking prescribed medication as it provides good information about anxiety and strategies to deal with it. I recommend this book to the clients that enjoy to read.
5 people found this helpful
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Top reviews from other countries

Deanne
4.0 out of 5 stars Easy to understand
Reviewed in Canada on December 20, 2021
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Great baseline read to understanding anxiety. Had a few aha moments myself reading this. Would recommend to people struggling with anxiety. Stay positive!
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Ludo
5.0 out of 5 stars Good book.
Reviewed in Germany on November 16, 2019
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Many useful tips.
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christine
5.0 out of 5 stars Well written
Reviewed in Australia on September 27, 2020
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Easy to read
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Kristine Kerr
3.0 out of 5 stars That it's a good book
Reviewed in Canada on June 16, 2020
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It's a good book
One person found this helpful
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