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

Andrea D. Grabovac, MD, is a clinical psychiatrist practicing in Vancouver, Canada. She is codirector of the North American chapter of the MiCBT Institute, and is clinical professor of psychiatry at the University of British Columbia. With over twenty-five years of clinical experience, she trains mental health clinicians locally and internationally in the delivery of MiCBT and mindfulness-based cognitive therapy (MBCT). 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.
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 practiced mindfulness meditation in the Burmese Vipassana tradition of S. N. Goenka since 1989. He 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, Mindfulness-integrated CBT for Well-being andPersonal Growth, and coauthor of The Clinical Handbook of Mindfulness-integrated Cognitive Behavior Therapy.

“Grabovac and Cayoun’s workbook provides an exceptional framework for understanding and managing mental health. By integrating mindfulness with cognitive behavioral strategies, this guide empowers individuals to regain control over their thoughts and emotions. Through gradual exposure to overcome avoidance, enhancing interpersonal skills for empathetic communication, and fostering compassion and equanimity, it’s an essential guide for anyone looking to reclaim their life from anxiety and depression while fostering a profound sense of agency and peace.”
—Lic. María Noel Anchorena, clinical psychologist, professor, certified mindfulness-based stress reduction (MBSR) teacher and teacher trainer, and cofounder and general director at Sociedad Mindfulness y Salud

Lic. María Noel Anchorena

“A thoughtful and comprehensive workbook that combines mindfulness and cognitive behavioral techniques to provide effective strategies for managing anxiety and depression. The structured program and practical exercises make it an accessible and effective tool for anyone seeking mental health and well-being. A valuable resource for both individuals and therapists.”
—Nicholas T. Van Dam, PhD, associate professor of psychological sciences, and inaugural director of the Contemplative Studies Centre at The University of Melbourne

Nicholas T. Van Dam, PhD

“Grabovac and Cayoun are true masters of mindfulness and meditation, and in particular the clinical implementation of insight and related psychological and philosophical constructs. With this workbook, they provide an extremely powerful tool for working with negative mood and anxiety that promises to facilitate deep, meaningful, and real healing for the benefit of many.”
—Matthew D. Sacchet, PhD, associate professor and director of the Meditation Research Program in the department of psychiatry at Massachusetts General Hospital, Harvard Medical School

Matthew D. Sacchet, PhD

“This workbook is a must for any person struggling with anxiety and/or depression. Grabovac and Cayoun are your personal therapists and meditation teachers holding your hand as you work through the MiCBT treatment, and their gentle voices are guiding you through the mindfulness practices. This workbook is an interactive experience with ample places for the reader to share their thoughts and emotions, their personal stories, and many suggestions for how to overcome roadblocks.”
—Lori A. Brotto, PhD, professor at the University of British Columbia, and author of Better Sex Through Mindfulness

Lori A. Brotto, PhD

“People managing a mood or anxiety disorder require a variety of tools to help them achieve emotional balance—this workbook provides exactly that. Its skillful interweaving of mindfulness practices and cognitive therapy exercises allows the reader to glide effortlessly between proven strategies for working with negative affect that lead to synergistic benefits and durable change.”
—Zindel Segal, PhD, professor at the University of Toronto Scarborough, and coauthor of Better in Every Sense

Zindel Segal, PhD

“This is a beautiful book. Andrea Grabovac and Bruno Cayoun have a distinctive voice within the mindfulness field for which they are known internationally. Here you will discover how ancient wisdom teachings—combined skillfully with modern psychological approaches—can offer healing for the mental and physical pain created by anxiety and depression that seems overwhelming. Allow yourself to be guided step by step through their clinically proven mindfulness program, remaining open in heart and mind, and you will find practices that will bring freedom in new and surprising ways.”
—Mark Williams, emeritus professor of clinical psychology at the University of Oxford, and coauthor of Deeper Mindfulness

Mark Williams

“This exceptional book, written by seasoned experts, harmoniously integrates Buddhist psychology and cognitive behavioral therapy (CBT) to effectively address depression and anxiety. It offers a systematic process that guides readers on a journey of self-discovery, empowering them to reclaim mental control, reduce reactivity, overcome avoidance, foster confidence in relationships, and minimize relapse risks.”
—Susan Woods, MSW, coauthor of Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction

Susan Woods, MSW