An In-Depth Review of Therapy Notebooks: A Therapist in Your Pocket

Have you ever struggled with anxiety or depression and wished you had a therapist at your fingertips 24/7 to help you work through difficult moments? While no notebook can replace professional treatment, that‘s the premise behind Therapy Notebooks—a series of guided journals that utilize proven therapeutic techniques to improve your mental wellbeing.

Founded in 2019 by psychologist Dr. Hod Tamir and entrepreneur Varshil Patel, Therapy Notebooks aims to make mental health tools more accessible and affordable to anyone who needs them. The company has already built a devoted following, with over 50,000 users and features in The New York Times and HGTV.

But do these notebooks live up to the hype? As someone who has struggled with anxiety myself, I decided to put them to the test. In this comprehensive review, I‘ll share my experience using Therapy Notebooks and break down everything you need to know before you buy, including:

• An overview of the science behind the notebooks
• A detailed look at what‘s inside the Anti-Anxiety and Depression notebooks
• Pros and cons based on my personal experience
• What customers are saying
• Pricing, shipping, and returns
• My honest opinion on whether Therapy Notebooks are worth it

I‘ll also explain how these notebooks compare to traditional therapy and who can benefit most from using them. By the end, you‘ll have all the info you need to decide if Therapy Notebooks are the right mental health tool for you. Let‘s get started!

The Science Supporting Therapy Notebooks

Unlike many other self-help journals on the market, Therapy Notebooks are grounded in extensively researched therapeutic methods. The techniques used in the notebooks have been developed by psychologists and proven effective for managing mental health issues.

The primary approach is cognitive behavioral therapy (CBT), which examines the link between thoughts, feelings, and behaviors. CBT operates on the principle that unhelpful thought patterns contribute to psychological distress. By identifying and reframing negative thoughts, CBT aims to improve coping skills and emotional wellbeing.

Numerous clinical studies support the efficacy of CBT for treating anxiety and depression. A 2012 meta-analysis published in Cognitive Therapy and Research found that CBT significantly reduced anxiety symptoms across 27 randomized controlled trials. CBT has also been shown to decrease depressive episodes and lower the risk of relapse long-term.

In addition to CBT, Therapy Notebooks draw on elements of acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), and growth mindset theory. While each modality has a slightly different approach, they all focus on accepting difficult emotions, living according to one‘s values, and developing psychological flexibility.

This potent combination of science-backed techniques sets Therapy Notebooks apart from the average journal. Every page is carefully designed by mental health experts to impart skills that have been road-tested in real therapy sessions. That‘s a major advantage over going it alone with a blank notebook.

Of course, it‘s important to note that no notebook, however thoroughly researched, can substitute for working directly with a licensed therapist. Self-guided tools can be incredibly helpful for reinforcing therapy work or as a stopgap when professional care is inaccessible. But anyone experiencing a mental health crisis or diagnosed disorder should seek support from a qualified provider.

Inside Look: The Anti-Anxiety Notebook

Therapy Notebooks currently offers two flagship products: the Anti-Anxiety Notebook and the Depression Guidebook. Since anxiety is something I‘ve personally struggled with, I was especially eager to dive into the Anti-Anxiety Notebook and put it to the test.

The notebook itself is compact and well-constructed, with a sturdy hardcover and smooth, substantial pages that are satisfying to write on. The aesthetically pleasing design features soothing colors and playful graphics sprinkled throughout.

When you open the notebook, the first thing you see is an introduction explaining the CBT-based approach and how to use the journal. I appreciated that this section was written in an approachable, caring tone, with advice on being patient with the process and testimonials from others who have found the journal helpful.

The bulk of the Anti-Anxiety Notebook consists of 100 guided journal entries that walk you through reflecting on an anxiety-provoking situation, examining your emotions and thoughts, and reframing your perspective. Each entry follows the same template:

1. Describe the situation that triggered your anxiety.
2. Note any physical sensations or feelings that arose.
3. Rate the intensity of the feeling on a scale from 1-10.
4. Identify any unhelpful thought patterns at play, such as catastrophizing or black-and-white thinking.
5. Challenge your initial interpretation of the situation and generate an alternative perspective.

While this may sound simple, I was surprised by how effective the exercise was at defusing my anxiety in the moment. The act of putting my anxious thoughts on paper immediately lessened their impact, and answering the prompts helped me recognize when I was catastrophizing or assuming the worst.

I especially appreciated the "Reframe" section, which pushes you to zoom out and consider whether your anxiety is justified by the objective facts of the situation. So often when I‘m spiraling, it feels like my fears are The Absolute Truth, but interrogating them even briefly can poke major holes in my irrational thoughts. The journal does an excellent job at guiding you through this process.

Interspersed with the journal entries are educational sections that introduce key CBT concepts such as the "Mental Shortcut" of cognitive distortions and the "Worry Time" technique for containing anxious thoughts. I found these mini lessons fascinating and helpful for contextualizing the work I was doing in the journal entries.

Other special features include "Mood Trackers" for monitoring your anxiety levels over time, plenty of blank space for freeform reflection, and a pocket in the back for storing handouts from your therapist or other important notes. I‘ve only worked my way through a fraction of the entries so far, but I already feel like I‘ve gained valuable tools for managing my anxiety.

The Depression Guidebook

While I don‘t have personal experience with the Depression Guidebook, it operates on a similar premise as the Anti-Anxiety Notebook. The key difference is that instead of 100 identical entries, the Depression Guidebook is structured around 5 evidence-based techniques:

• Acceptance and commitment therapy (ACT)
• Behavioral activation (BA)
• Cognitive behavioral therapy (CBT)
• Growth Mindset
• Dialectical behavior therapy (DBT)

Each section includes an overview of the technique, therapist-written notes explaining how and why it works, and 15-20 journal prompts and exercises for putting the concepts into practice. The actual content of the prompts is quite different from the Anti-Anxiety Notebook—for example, behavioral activation focuses on scheduling enjoyable activities, while DBT emphasizes tolerating distress and regulating emotions.

I love that this guidebook exposes you to a range of therapeutic approaches and allows you to discover which ones resonate most. Instead of prescribing a single path, it empowers you to create a personalized toolbox of techniques that work for you. This flexibility makes it a great option for those who want to develop a variety of coping skills.

What Real Users Are Saying

Of course, my experience is just one perspective. To get a fuller picture of how well Therapy Notebooks work, I combed through customer reviews from multiple sources.

On the company‘s website, the Anti-Anxiety Notebook and Depression Guidebook have glowing reviews, with average ratings of 4.8 and 5 stars respectively. Fans frequently comment on the attractive design, convenient size, and most importantly, noticeable improvements in their mental health after using the journals consistently.

Several therapists have also chimed in to say they are recommending the notebooks to their clients or even using them during sessions. One psychologist raved that "Every single one of my clients that has used this notebook has given incredibly positive feedback and have described its life changing effects."

I did find a few critiques, with some users wishing the notebooks included more blank space for writing or that they were slightly larger. A few people noted that the prompts felt repetitive after a while. But the vast majority of feedback was positive, with many reviewers saying the notebooks exceeded their expectations.

On Reddit and other forums, I saw numerous posts from people asking if Therapy Notebooks are worth the cost. Most respondents had good things to say, agreeing that the notebooks are a valuable, affordable alternative when therapy is out of reach. While some noted you can find similar CBT worksheets online for free, the consensus was that the sleek design and portability of Therapy Notebooks make them much more enjoyable and motivating to use.

Shipping, Returns, and Pricing

If you‘re interested in trying Therapy Notebooks for yourself, the ordering process is quick and straightforward. The notebooks are sold exclusively on the company‘s website, with the Anti-Anxiety Notebook and Depression Guidebook each retailing for $38. You can also bundle both notebooks and save 10%.

All US orders ship free and arrive within 5-8 business days, or you can choose from expedited options for an extra fee. The company does ship internationally to over a dozen countries, with rates calculated at checkout. One major perk is that you can request a free sample PDF of the Anti-Anxiety Notebook before buying.

If you change your mind, Therapy Notebooks offers a "no questions asked" 30-day return policy. You can send back your notebook for a full refund or exchange as long as it is unused and in its original condition. The only drawback is that you are responsible for return shipping costs.

My Honest Opinion: Are Therapy Notebooks Worth It?

After extensively testing the Anti-Anxiety Notebook and researching the company, my honest assessment is that yes, Therapy Notebooks are absolutely worth the investment for most people. The notebooks are an affordable, research-backed way to access proven tools for managing your mental health. While not a replacement for therapy, I believe they can make a meaningful difference as a supplementary resource or for those who face barriers to professional care.

The thoughtfully designed journal entries, educational content, and portable format make it easy to build therapeutic techniques into your daily life. And for less than $40, you get access to a huge volume of expert guidance and a reusable system for working through difficult thoughts and emotions. Just a single therapy session would cost $100 or more.

I was also impressed by the company‘s commitment to integrity and accessibility. The founders have gone to great lengths to make sure the notebooks are responsible, scientifically grounded, and actually useful rather than just a gimmick. Details like the free sample PDF show that Therapy Notebooks sincerely wants to help people, not just turn a profit.

That said, Therapy Notebooks aren‘t for everyone. If you strongly dislike writing by hand or have trouble sticking to a journaling routine, you may find the notebooks unhelpful. Some people might find the exercises too rigid or simplistic. And again, if you are in crisis or have a serious mental illness, please seek professional support in addition to self-help tools.

But for the average person dealing with garden-variety anxiety or the blues, I wholeheartedly recommend giving Therapy Notebooks a try. Since you can return the journal if you don‘t like it, there‘s no real risk involved. And the potential benefits—reduced stress, increased self-awareness, and an arsenal of coping skills—are more than worth the price of two or three lattes.

Even if you‘re already in therapy, the notebooks can enrich your sessions by helping you practice the concepts and reflect on your progress between appointments. I know my therapist has enjoyed hearing what I‘m learning from the journal and how it‘s shifted my thinking.

As I continue working through my own notebook, I look forward to discovering even more ways to disrupt my anxious thoughts and show up in the world as a calmer, more resilient person. While I still have a long way to go, I feel equipped with the tools to handle whatever obstacles come my way. And that is a truly priceless gift.