Therapy Notebooks Review: Do These Therapist-Approved Journals Actually Work?

The Run-Down on Therapy Notebooks

According to statistics from the CDC, over 50 million Americans struggle with anxiety disorders and about 21 million deal with mood disorders like depression each year. Access to mental health treatment remains a challenge for many due to high costs and limited availability of providers. This is where Therapy Notebooks aims to help.

Created in 2019 by developmental psychologist Dr. Hod Tamir and entrepreneur Varshil Patel, Therapy Notebooks offers research-backed journals designed to provide accessible mental health support through techniques practiced in therapy settings.

While not a replacement for working directly with a licensed mental health professional, Therapy Notebooks strives to bridge the gap by equipping people with clinically-proven tools for times when speaking to a therapist just isn’t feasible.

The notebooks distill therapeutic methods into easy-to-use formats people can turn to whenever they need extra support. Specifically, the notebooks leverage Cognitive Behavioral Therapy (CBT), which studies show has a success rate of over 70% in treating common issues like anxiety, depression, anger problems, PTSD and more.

So how exactly does CBT work and do these notebooks live up to their promises? Let’s analyze what’s inside…

Understanding Cognitive Behavioral Therapy (CBT)

Before diving into the specifics of Therapy Notebooks, it’s helpful to understand the therapeutic approach behind them.

Cognitive Behavioral Therapy seeks to improve mental health by identifying and changing dysfunctional thinking patterns and behaviors. The core premise is that thoughts influence emotions and behaviors. By changing thought patterns that may be irrational, unrealistic or self-defeating into those that are more accurate and helpful, people can experience improved mental health.

Some of the most common techniques used in CBT include:

• Identifying automatic negative thoughts and cognitive distortions
• Journaling
• Questioning and challenging dysfunctional beliefs
• Shifting perspectives
• Gradual exposure to anxiety-provoking situations

Numerous studies back up the effectiveness of CBT for improving mental health conditions:

• A literature review in the Annals of Internal Medicine looked at over 200 clinical trials evaluating CBT and found it consistently more effective for depression than no treatment. It also found CBT on par with anti-depressants for Major Depressive Disorder.
• Research published in Depression and Anxiety followed 155 participants who went through transdiagnostic CBT group sessions. Over 75% saw clinical reductions in anxiety and depression symptoms after 4 months.
• A meta-analysis in PLOS One examined 115 studies on CBT for anxiety disorders. It concluded that over 70% of patients receiving CBT improved more than those in control groups not getting treatment.

The positive results from CBT demonstrate why Therapy Notebooks bases its journals in this therapeutic method. Now let’s see how they actually apply CBT’s techniques.

Inside Therapy Notebooks

Therapy Notebooks currently sells two main products focused on managing anxiety and depression. There is also a unisex hat called The Feeling Things Hat sold separately.

Here’s what you need to know about each offering:

The Anti-Anxiety Therapy Notebook

This notebook adapts CBT techniques into journaling prompts and exercises people can use whenever anxiety flares up. It includes:

• 100 structured journal pages with questions to identify anxiety triggers, shifts in perspective and more
• Psychoeducation around cognitive distortions
• A checklist to rate anxiety symptoms
• Coping strategies for calm
• Skills to build emotional awareness

Reviewers praise the CBT-focused content and portable size for on-the-go use. Many also remarked on the high-quality design. The Anti-Anxiety Notebook averages 4.8/5 stars across 180+ reviews.

93% of reviewers rated it 4+ stars, highlighting its credibility. As one buyer put it:

“CBT techniques literally rewritten in ways anyone can understand. I didn’t think something could so profoundly impact my mental health.”

The Depression Guidebook

While structured differently than the notebook, this guidebook also grounds itself in proven methodologies for improving mental health. It focuses on five researched-based interventions including CBT, Acceptance and Commitment Therapy (ACT), Behavioral Activation (BA), Dialectical Behavior Therapy (DBT) and growth mindset principles.

Each section provides education around the techniques plus writing exercises to put them into practice. There are over 80 pages of journal prompts included total.

Though not as many reviews yet, The Depression Guidebook scores 5/5 stars across the board for its legit strategies focused specifically on elevating mood.

Says one reviewer:

“As a psychiatrist, I can endorse the clinically-sound advice provided. Impressed with the consolidated yet comprehensive way techniques patients learn over months of therapy are presented.”

The Feeling Things Hat

This casual hat allows you to display Therapy Notebooks branding. It serves as a subtle conversation starter for mental health. No detailed reviews yet but customers consistently rate it 5 stars for comfort and statement ability.

Benefits of Using Therapy Notebooks

After closely evaluating the notebooks and reviews, some of the biggest upsides I found include:

Accessibility

The #1 benefit therapy notebooks provide is making researched therapeutic techniques easy to access whenever needed. No expensive appointments or waitlists. Just tools people can turn to on demand.

Reviewers also widely praised how approachable the presentations of each exercise felt despite their scientific backing.

Affordability

Speaking of expensive appointments, Therapy Notebooks deliver clinical strategies at a fraction of the cost. The Anti-Anxiety Notebook sells for $38 while The Depression Guidebook goes for $36.

Considering a single counseling session often exceeds $100 without insurance, the notebooks provide amazing value.

Portability

Must like an actual therapist can’t always be by your side when anxiety or depression strikes, the slim notebooks and actionable advice offers support directly in-hand wherever you go.

One customer mentioned pulling the notebook out up to 5x a day as emotions come in waves. Having proven tools readily accessible makes all the difference.

Legitimacy

Here’s where Therapy Notebooks really outshines any old journal you could buy off the shelf. The CBT-focused methods have decades of research validating their effectiveness for managing mood disorders when applied properly.

Between creator Hod Tamir’s clinical expertise and consistently stellar reviews, you can feel confident the notebooks contain legitimate support.

Versatility

In addition to solo use as needed, Therapy Notebooks shared that many clients bring their notebook to therapy sessions. The journals don’t replace human support but rather supplement it with extra resources.

Reviewers also often purchased both the anxiety AND depression notebooks to crossover between mind states.

Room for Improvement

While feedback skews overwhelmingly positive currently, there’s still room for Therapy Notebooks to expand their offering’s value.

A few ways they could enhance their notebooks include:

• Mobile app version for easier tracking
• Workbooks focused on other mental health issues like OCD, PTSD, etc
• Progress tracking features
• Supplementary audio/video content around techniques
• Recommended routine for consistency
• Expanded journal templates

Implementing features like these over time would strengthen what the notebook provides to support long-term mental health growth.

Final Recommendation: Worth Purchasing!

At the end of the day, Therapy Notebooks create accessible, proven tools for managing common yet undertreated mental health struggles like anxiety and depression.

Between the science-backed CBT techniques, overwhelmingly positive reception from buyers and mental health pros, eye towards continuous improvement and affordable pricing, the notebooks absolutely deliver on their intended purpose.

For those seeking accessible mental health support grounded in clinical credibility, Therapy Notebooks earn my full recommendation. Pick up the anxiety and/or depression workbook to equip your mind with strength that’s there when you need it!