An innovative, 10-week approach to help you balance your emotions, improve your mood, and find lasting calm.

Do you struggle with co-occurring anxiety and depression? Do you lay awake at night worrying about the future or ruminating about the past? Are you too tired or unmotivated during the day to do the things you once enjoyed? If so, you aren’t alone, your anxiety and depression are not your fault, and—most importantly—there is hope. Using a breakthrough approach called mindfulness-integrated cognitive behavior therapy (MiCBT), this workbook will help you identify and address the underlying causes of your symptoms, so you can get back to living your life.

With this workbook, you’ll embark on a 10-week journey of self-discovery and recovery. You’ll learn powerful skills and meditative practices to help you balance intense emotions, put a stop to endless rumination, gain distance from negative thoughts, soothe worry and anxiety, feel more confident and assertive, and improve your overall mood and outlook on life! You’ll also gain a deeper understanding of the root cause of your anxiety and depression, and discover simple ways to connect with others and engage in activities that you may have been avoiding out of fear.

Your anxiety and depression don’t have to define you any longer. If you’re ready to make a change for the better, this workbook can help guide you, step by step.

Andrea D. Grabovac's profile page

Bruno A. Cayoun's profile page

Bruno A. Cayoun, DPsych, MACPA, is a clinical and research psychologist and principal developer of mindfulness-integrated cognitive behavior therapy (MiCBT). He is director of the MiCBT Institute, the leading provider of MiCBT training and professional development to mental health services and professional associations internationally since 2003. Cayoun has kept a private psychology practice in Hobart, Australia; implementing MiCBT with groups and individuals with a wide range of mental health difficulties for the past twenty years. He is author of several book chapters and books, including Mindfulness-integrated CBT: Principles and Practice, Mindfulness-integrated CBT for Well-Being, and Personal Growth: Four Steps to Enhance Inner Calm, Self-Confidence and Relationships, and coauthor of The Clinical Handbook of Mindfulness-integrated Cognitive Behavior Therapy.

Andrea D. Grabovac, MD, is a clinical psychiatrist practicing in Vancouver, Canada. She is co-director at the North American chapter of the MiCBT Institute and is a clinical professor of psychiatry at the University of British Columbia. With over fifteen years of clinical experience, she specializes in facilitating mindfulness-based treatment programs tailored for mood disorders, sexual medicine, and people living with cancer. She trains mental health clinicians locally and internationally in the delivery of MiCBT and mindfulness-based cognitive therapy. Grabovac is continually involved in mindfulness research, developing competency-based mindfulness training approaches and regularly publishes in scientific journals. She practices mindfulness meditation in the Burmese Theravada tradition, and is a certified yoga teacher. She is coauthor of the Mindfulness for Men course, available on the HeadsUpGuys website.