"As a practicing psychiatrist for many years, I welcome this publication with genuine satisfaction. The book is highly readable, well-structured, and accessible—one senses the authors engaging readers with warmth and dedication, much like an approachable therapist exploring anxiety alongside you. Beyond cognitive behavioral therapy, the text devotes substantial coverage to next-generation treatments and self-help methods, including acceptance and commitment therapy, schema therapy, and positive psychology. Readers will acquire practical tools for managing anxiety. I trust you will enjoy this journey as I have."
——Dr. Siu Wang Chin | Senior Psychiatrist

"This carefully co-authored anxiety self-help manual by three clinical psychologists serves both individuals struggling with anxiety and professionals in emotional counseling. Rich in practical content and clearly organized, the book rewards attentive reading and dedicated practice with genuine self-help insights—and the capacity to help others. I recommend it without reservation."
——Dr. Wu Kit Ying | Clinical Psychologist / President, Asian Society for Traumatic Stress Studies

★ Over 10,000 copies sold in Hong Kong alone — a self-help guide to emotional well-being that anyone can follow!
★ Co-authored by a team of clinical psychologists, written based on the belief that "emotional self-help is achievable by everyone." It combines professional expertise with easy-to-understand language. Apply yourself sincerely, and your anxiety will surely improve.
★ Covers six practical methods and techniques for managing anxiety: relaxation self-help, cognitive self-help, behavioral self-help, self-efficacy enhancement, mindfulness self-help, and Acceptance and Commitment Therapy (ACT). All are easy to practice.

This book presents empirically validated, accessible methods for managing anxiety: relaxation techniques, cognitive self-help, behavioral strategies, self-efficacy building, mindfulness practice, and acceptance and commitment therapy (ACT). Readers will learn to process anxious stress effectively and reduce the grip of anxiety on daily life.

The text also integrates mindfulness psychology and positive psychology, empowering readers to build confidence, strengthen psychological resilience, cultivate healthy mental habits, and construct a life marked by ease, authenticity, and proactive engagement.

Dr. Tong Kwok Kwan
Senior Clinical Psychologist | M.Soc.Sc. (Clinical Psychology), University of Hong Kong | Ph.D. (Counseling Psychology), University of Toronto

With over 35 years of clinical practice, Dr. Tong currently serves at United Christian Hospital and as Visiting Associate Professor at the University of Hong Kong. A Fellow of the Hong Kong Psychological Society, he specializes in depression and anxiety treatment, mental health education, and professional training.

Dr. Tong is formally trained in Acceptance and Commitment Therapy (ACT) by founder Dr. Steven Hayes and Dr. Robyn Walser. In 2019, he established the Hong Kong Chapter of the Association for Contextual Behavioral Science (ACBS), serving as its founding and current President to advance culturally-adapted ACT in Chinese communities.

As founder of the United Centre for Emotional Health Education (2003), he has been a pioneering voice in positive psychology application. His published works include Returning to Happiness, Self-Help for Depression, Self-Help for Anxiety, 360 Degrees of Happiness, and Who Stole My Joy?

Foreword
Introduction: Self-Help for Anxiety
PART ONE | Anxiety: The Common Cold of the Twenty-First Century
Chapter 1: Anxiety in All Its Forms
Chapter 2: The Causes of Anxiety Disorders
Chapter 3: Classifying Anxiety Disorders
Chapter 4: Treatment and Self-Help for Anxiety

PART TWO | Self-Selected Therapies for Anxiety (Part I)
Chapter 5: Please Relax: Relaxation Self-Help
Chapter 6: Revolution in Thought: Cognitive Self-Help
Chapter 7: Embracing the Challenge: Behavioral Self-Help

PART THREE | Self-Selected Therapies for Anxiety (Part II)
Chapter 8: Yes I Can: Self-Efficacy Enhancement
Chapter 9: Stillness Sets You Free: Mindfulness Self-Help
Chapter 10: Positive Psychology, Proactive Living

Appendix I: Essentials of Anti-Anxiety Medication by Dr. Tam Ka Lok
Appendix II: Standing Calm Together: A Guide for Family and Friends by Dr. Wong Kin Wai
Resources: Community Resources for Patients and Families