The Worry Trick by David A. Carbonell Summary

The Worry Trick explores how anxiety hijacks the brain by creating false danger signals, trapping individuals in cycles of chronic worry. Using acceptance and commitment therapy (ACT) and cognitive behavioral therapy (CBT), David Carbonell teaches readers to recognize worry’s deceptive patterns, respond mindfully instead of reacting fearfully, and break free from unproductive “what if” spirals.

This book is ideal for individuals struggling with generalized anxiety, panic attacks, or intrusive worries. It’s also valuable for therapists seeking practical ACT/CBT-based strategies to help clients. Carbonell’s humor and clear examples make complex concepts accessible to both self-help readers and mental health professionals.

Yes – it’s a top-rated resource for anxiety management, praised for its actionable techniques like “scheduled worry time” and cognitive defusion exercises. Readers report lasting reductions in anxiety severity through its unique approach of changing one’s relationship with worry rather than fighting it.

A clinical psychologist specializing in anxiety since 1985, Carbonell combines decades of therapeutic practice with expertise in ACT/CBT. His innovative methods are informed by both clinical research and his experience as founder of Chicago’s Anxiety Treatment Center.

Carbonell identifies worry as a self-perpetuating cycle where the brain mistakes anxious thoughts for real danger, triggering fight-or-flight responses. The “trick” lies in worry’s ability to masquerade as problem-solving while actually reinforcing anxiety through avoidance and mental rehearsal.

1. Cognitive defusion: Observing worries without judgment
2. Scheduled worry time: Containing anxiety to specific periods
3. Humor strategies: Reducing fear’s intensity through playful responses
4. Mindful acceptance: Allowing anxious thoughts without resistance

The book teaches readers to recognize “what if” questions as unanswerable mental noise rather than legitimate threats. By reframing these thoughts as background chatter instead of urgent problems, individuals reduce their power to trigger anxiety.

Yes – Carbonell’s methods help break the fear-of-fear cycle driving panic. Techniques like interoceptive exposure (purposefully triggering mild physical sensations) and cognitive restructuring are adapted from his Panic Attacks Workbook.

Unlike generic positivity approaches, Carbonell’s method focuses on strategic disengagement from worry rather than forced relaxation. It combines CBT’s structured exercises with ACT’s emphasis on psychological flexibility, offering a unique hybrid approach.

Drawing from his improv comedy experience, Carbonell uses humor to create psychological distance from anxious thoughts. Techniques like giving worries absurd nicknames or imagining them as cartoon characters reduce their perceived threat.

Some readers find its emphasis on accepting uncertainty challenging initially. However, most reviews highlight its long-term effectiveness compared to quick-fix anxiety strategies, particularly for persistent worriers.

The book explains how worry amplifies bodily sensations like rapid heartbeat, then provides grounding techniques to decouple physical arousal from catastrophic interpretations. This breaks the cycle of symptom-focused anxiety.

Yes – Carbonell positions the book as complementary to professional treatment. Many therapists use it as homework between sessions, and its mindfulness-based approach synergizes well with SSRIs/SNRIs.