Table Of Content“...one of the most unique self-help books on anxiety that you’ll likely
ever encounter. Hatcher and Willard not only know anxiety inside and
out through their decades’ long clinical experience, but they can’t help
but relay laugh-out-loud anecdotes of living anxiety-peppered lives. This
would be a funny, de-stigmatizing memoir if they stopped there. But
these anxiety gurus provide the reader with sound, evidence-based cop-
ing tactics for our crazy world that are designed to regulate the skittish
brain, calm the anxious mind, and de-stress the nervous body. A must
read for virtually all living humans.”
–Dr. Matt Hersh
“Hatcher and Willard’s Anxiety Hacks for an Uncertain World is a wel-
come addition to the anxiety help-seeker’s toolkit. With shame, pain and
stigma being so much a part of the anxiety struggle, this book’s irrever-
ent, fun angle helps readers gain the separation and perspective necessary
to see anxiety, without being lost within it.”
–Dr. Mitch Abblett
Anxiety Hacks for an Uncertain
World
Anxiety Hacks for an Uncertain World is a highly accessible guide to
anxiety disorders. It helps anxiety suferers regain control by suggesting
an array of useful tactics which when applied can be life altering.
Chapters explore topics such as phobias, panic disorders, social
anxiety, general anxiety, pandemics, and more. Additional resources are
included in the appendix, such as support groups, services, and helplines.
Using light humor and examples from their lived experiences the authors
relate to readers and ofer useful suggestions to overcome anxiety and
understand it.
This book will be essential for anyone sufering from anxiety and
phobias or professionals working with this population. It can be used on
its own or in conjunction with therapy.
Jon Patrick Hatcher is a California-based features writer, humorist, and
the creator and co-author of 101 Ways to Conquer Teen Anxiety and The
Teen Anxiety Guidebook. He also has a self-help humor blog titled “State
of Anxiety” on Psychology Today. He loves steel drums and smelling
new things.
Christopher Willard is a clinical psychologist, author, and consultant based
in Massachusetts. He has been invited to more than two dozen countries
to speak and has presented at two TEDx events. His thoughts on mental
health have been featured in The New York Times, The Washington Post,
mindful.org, cnn.com, and elsewhere. He teaches at Harvard Medical
School.
Anxiety Hacks for an
Uncertain World
Jon Patrick Hatcher and
Christopher Willard
Cover image: © Getty Images
First published 2023
by Routledge
605 Third Avenue, New York, NY 10158
and by Routledge
4 Park Square, Milton Park, Abingdon, Oxon, OX14 4RN
Routledge is an imprint of the Taylor & Francis Group, an
informa business
© 2023 Jon Patrick Hatcher and Christopher Willard
The right of Jon Patrick Hatcher and Christopher Willard to be
identifed as authors of this work has been asserted in accordance
with sections 77 and 78 of the Copyright, Designs and Patents
Act 1988.
All rights reserved. No part of this book may be reprinted
or reproduced or utilised in any form or by any electronic,
mechanical, or other means, now known or hereafter invented,
including photocopying and recording, or in any information
storage or retrieval system, without permission in writing from
the publishers.
All illustrations by Peter L. Brown.
Trademark notice: Product or corporate names may be
trademarks or registered trademarks, and are used only for
identifcation and explanation without intent to infringe.
ISBN: 978-1-032-38502-0 (hbk)
ISBN: 978-1-032-35142-1 (pbk)
ISBN: 978-1-003-34535-0 (ebk)
DOI: 10.4324/9781003345350
Typeset in Sabon
by Apex CoVantage, LLC
Contents
Acknowledgments ix
An Introduction: Danger – Unchecked Emotions
Ahead 1
PART I
Generalized Anxiety Disorder 7
1 The State of the World 9
2 Awaiting Medical Test Results 21
3 Climate Change 32
4 Receiving Bad News 43
5 Depression 55
PART II
Phobias 67
6 Fear of Living Creatures 69
7 Fear of Taking on a New Challenge 77
8 Fear of Serious Injury 87
9 Homesickness 98
PART III
Social Anxiety Disorder 111
10 Going Out 113
viii Contents
11 Social Media 123
12 Dealing With Family 134
13 Toxic People 145
14 Relationship Confict 156
15 Pandemic 167
16 Starting a New Job 178
PART IV
Panic Disorder 189
17 Chronic Illness or Pain 191
18 Birth of a Child 201
19 Death of a Loved One 211
20 Breakup or Divorce 222
21 Moving/Relocating 234
22 Job Loss/Unemployment 244
Conclusion 255
Index 257
Acknowledgments
For Maria Ananchenko.
To JoAnn Hatcher for personifying resilience and gifting me the love of
reading and writing, as I fought you grumbling and failing. And to James
Hatcher for a lifetime of love and support. I was not a mild-mannered child.
Emma Hatcher and Terra Hatcher, you are forever cherished. No high
jinks or agents provocateur can diminish this fact.
Marian Lamb, you’re a mental and emotional lifeguard and a cerebral
ninja. There exists no phrase to adequately defne your contributions to
humanity and the well-being of others. Your restorative imprint reverber-
ates through countless lives.
Thank you Christopher Kelaher for setting this book in motion. It
would not exist without you. You’re a gentlemen and a friend.
David Becker, thank you for making this work measurably better.
I marvel at your eye for the details. And your subtle knowledge of heavy
metal music and copy editing.
Christopher Willard . . . what a ride! Thank you for your camaraderie.
The words herein bear witness to the tenacity we forged together in try-
ing times. This book is anxiety road tested.
I’m exceptionally grateful to you, Peter L. Brown, for your artistry and
allegiance. You’d hide a body for a fella.
Alicia Stancil, you’ve become a lady-conqueror of anxiety. The strug-
gle bus is not your ride.
And heaps of gratitude to you, Sarah Gore, for breathing renewed life
into the manuscript. Your savvy brain, professionalism, and wonderful
demeanor set the bar. You’re a modern-day editorial Jackie O.
And thank you, Alison Macfarlane, for your production prowess and
taking this book across the fnish line. You’re a savvy wordist and a
pleasure to work with.
To our readers, thank you for investing your time with us. I promise
some takeaways that will both soothe and help you fnd your own “why.”
I’m sure I missed someone. Which makes me anxious.
Cast all your anxiety on him because he cares for you.
– 1 Peter 5:7
