the anti anxiety notebook review

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The Best Therapy and Anti-Anxiety Notebooks, According to Mental Health Experts

Looking for a way to relieve some stress? The simple act of journaling can do wonders for your mental health, therapists say.

Related To:

If you're looking for ways to let go of stress and find more happiness in your life, look no further. Really, we mean that: Experts say that the best way to find more happiness in life is to examine what you already have, rather than looking and reaching for something else you think would make you happier.

Journaling can be profoundly stress-relieving, and many purpose-built journals and notebooks have popped up in recent years to help provide structured ways to track your mood, feelings, behaviors, gratitude and goals. We dug through what's out there and asked a few therapists for their favorites, too.

The Anti-Anxiety Notebook

Cognitive behavioral therapists designed this journal to help you identify patterns in your thoughts and use structured exercises to get out of anxiety or stress spirals. Use the writing prompts and tools in this book to record how you’re feeling — and what triggered that response — to help you get back to a calmer space when you’re feeling anxious.

Show Up for Yourself Journal

“Journaling is for you,” says Janet Philbin, a licensed clinical social worker, hypnotherapist and author of Show Up for Yourself . “Journaling allows you a safe space to express what is in your heart and what is on your mind. Having a way to process your feelings allows you the space to heal and grow.” Janet says she recommends her clients write in notebooks with blank pages. “I want my clients to write freely without worrying about staying in the lines,” she says. “A blank page gives you the freedom of expression without the rules that a lined page implies.” She says not to worry too much about how neat you write, or how you write — just as long as you do it. And if it stresses you out to have your raw thoughts lying around, she encourages recycling or responsibly burning your journals when you feel ready. “You can shred it, rip it up or burn it safely in a fireplace or coffee can,” she says. “When you get rid of the pages, thank yourself for showing up for yourself to write and release.”

The Morning Magic 5-Minute Journal

One structured journal that comes highly recommended by Amy Morin, a psychotherapist and editor-in-chief of the mental health website Verywell Mind , is the Morning Magic 5-Minute Journal , which has daily prompts to help people look for the positive. “Studies show gratitude has a powerful impact on our emotional, physical and social well-being,” she says. “It’s a great way for anyone to start the day because it encourages everyone to establish a goal for the day and a strategy to help them take action to achieve the goal.”

The Self-Discovery Journal

Amy also suggests The Self-Discovery Journal. “It has weekly writing prompts that encourage self-reflection,” she says. “Answering the questions can help people develop more self-awareness about their thoughts, feelings and behaviors. When people better understand themselves, positive change becomes easier.”

Boho Rainbow Wellness Journal

This cute journal from Papier comes in a wide variety of cover options so you can choose one that speaks to you. It has space for recording daily reflections, habits and what you’re grateful for.

Wildflower Wellness Journal

We also love this cover from Papier, featuring beautiful wildflowers. It has a 12-week overview with bulleted sections for thoughts and feelings, inspirational sayings for your mindfulness journey and space to track your wishes and goals.

Self-Love Journal

This journal has a year’s worth of prompts like, “Who are the most influential people in your life?” and “What are some things that help you feel grounded and gain perspective when you’re stressed?” Intended for anyone over the age of 10, this journal’s goal is to help you recognize the good things in your life so you can make more space to find and experience them more often.

Plain Foiled Journal

Structured journaling may not be for you, and that’s fine. Papier has tons of gorgeous journals with blank, lined or bulleted pages so you can journal however feels best to you. If all you need is a simple spiral-bound notebook or a pack of Post-It notes you can burn afterward for catharsis? Go for it.

Want to go a little deeper? Dr. Mimi Winsberg, chief medical officer for Brightside , a telemedicine platform for therapy, recommends Dr. Seth Gillihan's book, Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for Managing Depression and Anxiety . " This workbook is a focused and goal-oriented tool for those affected by depression and/or anxiety," Dr. Ginsberg says. It will guide you through evidence-based cognitive-behavioral techniques encouraging self-reflection over a span of seven weeks.

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The Anti-Anxiety Notebook: Cognitive Behavioral Therapy and Other Essentials

Hod tamir  ( editor ) , rachel e. brenner  ( editor ) , diana hu  ( editor ) ...more.

287 pages, Hardcover

Published January 1, 2020

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The Anti-Anxiety Notebook: Cognitive Behavioral Therapy and Other Essentials Hardcover – June 15 2020

This guided journal is based on Cognitive Behavioral Therapy, a rigorously-tested and widely-used treatment for anxiety. Made by expert therapists, this journal is filled with structured entries to help you identify and challenge unhelpful thought patterns to manage anxiety in-the-moment.

What you'll love about this journal:

• MADE BY THERAPISTS  who have had extensive experience helping clients manage their anxious moments
• 100+ GUIDED JOURNAL ENTRIES  for in-the-moment support 
• 5 REFLECTION CHECK-INS  covering different tools for anxiety
• 100+ TIPS FROM A THERAPIST  for added guidance
• PREMIUM-QUALITY AESTHETIC JOURNAL with a thread-sewn hardcover and smooth cream paper for a fluid writing experience
• Print length 272 pages
• Language English
• Publisher Therapy Notebooks
• Publication date June 15 2020
• Dimensions 13.34 x 2.03 x 20.96 cm
• ISBN-10 1735084603
• ISBN-13 978-1735084602
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• Publisher ‏ : ‎ Therapy Notebooks (June 15 2020)
• Language ‏ : ‎ English
• Hardcover ‏ : ‎ 272 pages
• ISBN-10 ‏ : ‎ 1735084603
• ISBN-13 ‏ : ‎ 978-1735084602
• Item weight ‏ : ‎ 386 g
• Dimensions ‏ : ‎ 13.34 x 2.03 x 20.96 cm
• #1,374 in Clinical Psychology (Books)
• #1,986 in Health and Stress Management
• #13,341 in Mental Health (Books)

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The Anti-anxiety Notebook: Cognitive Behavioral Therapy to Reframe and Reset Hardcover – Import, 10 October 2022

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• Print length 272 pages
• Language English
• Publisher Therapy Notebooks
• Publication date 10 October 2022
• Dimensions 13.34 x 2.03 x 20.96 cm
• ISBN-10 1735084689
• ISBN-13 978-1735084688
• See all details

Product details

• Publisher ‏ : ‎ Therapy Notebooks; New edition (10 October 2022)
• Language ‏ : ‎ English
• Hardcover ‏ : ‎ 272 pages
• ISBN-10 ‏ : ‎ 1735084689
• ISBN-13 ‏ : ‎ 978-1735084688
• Item Weight ‏ : ‎ 330 g
• Dimensions ‏ : ‎ 13.34 x 2.03 x 20.96 cm

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We are incredibly grateful that over 200,000 people have trusted us to play a part in their mental health journeys. Read their reviews & stories below to learn more about whether our products might be able to help you.

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"I use it every single day and I use every single notebook. I started with the anti anxiety notebook and before I knew it I had the entire collection now I'm sleeping better, my thoughts are more calm and collected and I'm processing through the abuse I suffered as a child." —Katy, Therapy Notebooks Customer

"Lately, I've been realizing my anxiety has been presenting itself more and the usual things (meditation, guided breathing, and exercise) aren't fully helping me get out of my negative thought cycles. I love the research that has gone into this notebook and the intentionality of explaining everything at the beginning. The prompts are incredibly helpful to move through and I find myself more relaxed after being able to write my thoughts and feelings down in an intentional way than just journaling." —Lauren, Therapy Notebooks Customer

"I’m using this book as a tool to complement my therapy sessions. It has helped me dig deeper and align myself with my values. The journey of a thousand miles begins with a single step. I’m so glad I took that step and bought this notebook. In addition to being helpful it feels like a huge act of self care to use it. The notebook itself is beautiful and that alone motivates me to actually pick it up. Thank you Therapy Notebooks for creating accessible, powerful, beautiful (inside and out) tools for mental health." —Brooke, Therapy Notebooks Customer

"I have been reluctant to start therapy despite knowing that I need it. There has always been excuses of timing, schedule conflicts, etc. etc. While this journal may not replace true therapy, I am hopeful that I am taking a step in the right direction and at the very least opening up the conversation with myself. There is no obligation or big time commitment with this journal, even just taking 5 minutes a day, a week, or a month to reflect and write down some thoughts has helped guide me in future thought processes." —Shelly, Therapy Notebooks Customer

"As someone who manages their own mental health through therapy, medication, and a variety of self-help workbooks AND a licensed therapist by trade, I've found these journals/workbooks to be tremendously helpful for myself and for the clients that I've suggested should try them out." —Michelle H., Licensed Therapist & Therapy Notebooks Customer

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They Think You Should Be Grateful

Alex and Mimi Ikonn are the duo behind the popular “Five Minute Journal,” which has become ubiquitous on night stands and on social media.

By Lindsay Gellman

Justin Noggle, who owns a power washing business in Marysville, Wash., was struggling with anxiety and depression last summer as he navigated some financial challenges with his company. A counselor suggested that Mr. Noggle, 37, try jotting down what he was grateful for each day. For a while, he did, using the notes app on his phone before bed, and it seemed to help. But the habit fizzled.

And so, in January, when a Facebook connection posted about a fill-in-the-blank gratitude notebook called “The Five Minute Journal,” Mr. Noggle immediately ordered it on Amazon. Seeing the physical notebook on his night stand is a reminder to take stock of what he is thankful for, he said, and to keep up other healthy routines, like exercise.

He has also embraced the journal’s prompt to record a daily affirmation. As Mr. Noggle seeks to drive more online traffic to his business, he said, “I’ve been putting ‘I am an influencer.’”

Mr. Noggle’s hunter-green volume is one of more than two million “Five Minute” journals sold since they were introduced in 2013. Actors like Emma Watson and Lily Collins have gushed about them, and the productivity-minded lifestyle guru Tim Ferriss has endorsed them. In certain corners of Instagram and TikTok, the journal is ubiquitous, often invoked in videos in which creators share their morning routines . (“I tried to channel my inner ‘ that girl ’ by challenging myself to write in it for five days in a row,” one TikToker said .)

“The Five Minute Journal” rode a wave of new emphasis on self-improvement and mindfulness, but it has helped create it, too. Now there are journals and workbooks for almost every conceivable mental health need or psychological philosophy: There’s “The Anti-Anxiety Notebook,” for adherents of cognitive behavioral therapy, or “The Shadow Work Journal,” for exploring emotional wounds. In December, Apple rolled out a dedicated journal app for the iPhone.

The hype has turned Alex and Mimi Ikonn, the London-based couple behind “The Five Minute Journal,” into unlikely publishing juggernauts. Under their brand Intelligent Change, they also sell a $30 deck of “mindful affirmation” cards, a $65 set of glass hourglasses, a $59 scented candle and a line of related products for children. Last summer, they hosted a three-day invitation-only summit in Ibiza where guests participated in mindfulness-themed workshops and mingled at beachfront banquets.

They lead jet-setting lives that they document on Instagram, where Ms. Ikonn has over a million followers, and Mr. Ikonn has nearly 200,000. Recently, Mr. Ikonn, 37, delivered a short front-camera monologue about how to be present as he stood knee-deep in the ocean, the sun setting behind him. A video of Ms. Ikonn, 37, throwing open her arms as she steps onto a balcony at a seaside resort, is captioned with the song lyrics “I’ve been feeling so grateful.”

Gratitude Walks

In January, Ms. Ikonn answered a video call from her sun-drenched hotel room in Zurich, her brown hair expertly coifed in loose waves. She was preparing to give a private talk the next day in Davos, Switzerland, to guests who had flocked there for the World Economic Forum. The event, she said, would be “all about how collaborative ecosystems can make a positive change in the world.”

Born Mehri Naghizada in Baku, Azerbaijan, Ms. Ikonn decided early on to pursue a life overseas, she said. When she was 16, she and her family moved to Toronto, where she later enrolled in college to study business. But after about a year and a half, she felt overwhelmed by multiple part-time jobs and by the pressure to help support her parents financially.

“There was no room or space to dream bigger,” she said.

She dropped out. One of her jobs, as a teller at a branch of the Canadian Imperial Bank of Commerce, soon became a full-time role. It was also where a co-worker — Mr. Ikonn — caught her attention, she said.

Mr. Ikonn said they shared a desire to start a business and travel. And like Ms. Ikonn, he was familiar with needing to work to help his family: At 15, he began working in a shop stocking shelves alongside his mother, a single parent who raised him and his sister. One day, the store’s manager handed Mr. Ikonn a set of cassette tapes by Tony Robbins , the life coach. One of Mr. Robbins’s ideas about self-improvement stuck out: He preached an “hour of power,” a time to meditate and focus on life’s positive points, which for Mr. Ikonn came to take the form of “gratitude walks.”

Having come from modest beginnings, Mr. Ikonn said, he assumed that financial success would fix most problems. But the more wealthy people he met, the more he realized that many were “very broken people.” He wanted to imbue his own life with purpose and help others do the same, he said.

After hitting it off romantically, the Ikonns left the bank in 2008 and started planning a wedding. As Ms. Ikonn lamented the lack of decent, affordable options for hair extensions she might wear on the big day, they found the inspiration for their first business venture together: Luxy Hair, selling extensions and other hair products. Ms. Ikonn conducted the tutorials herself, racking up tens of millions of views on YouTube.

“My personal brand grew organically,” she said. “I would post these videos doing hairstyles, and people would want to know everything.”

They didn’t seriously consider getting into the self-improvement space until the next fall, when they got a call from Mr. Ikonn’s former college classmate UJ Ramdas. Mr. Ramdas was fascinated with self-improvement, too — with Mr. Ferriss’s “4-Hour Workweek,” specifically — and over the years he had developed a regular gratitude practice. Each night, he wrote for 20 minutes in a blank notebook, focusing on what he was thankful for.

The goal, he said, was to harness the psychological benefits of self-reflection and to improve his social and financial standings.

“What I’m still curious about is: How can we be better?” Mr. Ramdas said in an interview. “That’s been my lifelong obsession.”

He and Mr. Ikonn began meeting regularly, comparing notes on marketing strategies and popular psychology over coffee. Around that time, the Ikonns observed a woman in a coffee shop writing New Year’s goals into a template she had made. One day, on a walk in a park in Toronto, Mr. Ikonn asked Mr. Ramdas to elaborate on the homemade gratitude journal he had mentioned.

“Dude, how about we make a thing,” Mr. Ramdas recalled Mr. Ikonn saying, “and share it with the world?” They shook on a 50-50 partnership.

Mr. Ramdas focused on the content. “The Five Minute Journal” comes with around 35 pages of introductory text exhorting the user to commit and to hustle. “Unless you methodically track and do a complete analysis of your day,” he wrote in the journal’s opening section, “figuring out what is effective and what is not, your daily activities are not much different from a cow’s unconscious grazing on the field.”

Mr. Ikonn created the design: a cream-colored, fabric-bound volume that any minimalist could proudly add to a Pinterest board.

In 2013, the first 1,000 journals were printed. The two men secured an early endorsement from Mr. Ferriss, who helped spread the word. And when Ms. Ikonn got involved, she brought a legion of followers from her beauty videos.

By then, in an effort to curb her chronic anxiety, Ms. Ikonn was regularly joining Mr. Ikonn on gratitude walks, and she had attended a couple of silent meditation retreats. The journal, she said, “was just creating a solution, really, for ourselves, because we saw the benefits of the practice.”

As more people got hold of “The Five Minute Journal,” feedback streamed in. Some said it was too negative to ask people to consider what they could have done differently that day, which was one of the prompts. Others said the journal promoted “toxic positivity.” And then there was the question the journal asked about what was “amazing” about today. What if the answer was nothing?

But it was unquestionably a hit. The journal is compelling to so many, the Ikonns say, because with a shift in mind-set can come a shift in behavior and, ultimately, even circumstances. According to Mr. Ikonn, it forces people to ask themselves: “Do I want to choose to dwell and focus on how it’s hard in my life? Or do I want to choose to focus on how I can potentially elevate my life and my surroundings?”

‘Conscious Expansion’

When Mr. Ikonn joined a Zoom call a few days after I spoke with Ms. Ikonn, he was walking briskly through the streets of London on his way to pick up their 7-year-old daughter, Alexa, from school.

“I just arrived this morning from Cape Town,” he said, panting a bit as he hurried.

In October, the Ikonns announced they were splitting after 13 years of marriage. In a joint Instagram post, under the heading “End of a Beautiful Chapter of our Lives,” they wrote that they would continue to co-parent Alexa and work closely together. “We are truly grateful for the love we got to experience as partners,” they added.

It was a potential setback for an empire built on the notion that small acts of mindfulness and gratitude are the path to happiness. But, as the journal might suggest, could the challenge become an opportunity?

Suddenly, Ms. Ikonn appeared at her husband’s side, her hair billowing behind her as she fell in step. “We’ll probably walk together,” Mr. Ikonn said.

They had been experimenting with different logistical arrangements, he said. Rather than immediately getting a flat of his own, Mr. Ikonn recalled thinking, “What if I just traveled for half the time?”

The Ikonns had tried a nomadic lifestyle at one point several years ago. They began traveling more and working remotely, but Ms. Ikonn realized a peripatetic lifestyle wasn’t for her. They sold Luxy Hair to Beauty Industry Group, a Utah conglomerate, and Mr. Ikonn bought out Mr. Ramdas and made Ms. Ikonn an equal partner in the Intelligent Change business.

These days, they have a team of around 17 full-time employees, so the Ikonns can focus on curating “brand experiences,” like a pop-up in a London stationery shop last fall or, recently, a second installment of the Ibiza retreat. They sometimes rely on social media influencers to spread their message.

Alena Seider, a TikTok creator in Pennsylvania, said a representative from Intelligent Change contacted her last year after several videos of her morning routines that featured “The Five Minute Journal” had gone viral. The brand offered her a choice of complimentary products in exchange for more videos.

Ms. Seider, 28, selected the affirmation cards in a manila shade. She flips to a new card most mornings, but will occasionally leave up a message — say, one related to financial abundance — for longer.

“It’s my bedside-table decoration,” she said. “It’s so sleek and simple, and I love the font.”

That prettiness has been a point of critique, too. Though the journal now comes in multiple colors, the brand has largely hewed to a minimalist aesthetic that makes its products attractive props for social media posts featuring aspirational lifestyle content.

“This is a way to signal that you value self-care and therapy, not by specifically saying it, but through subtle undertones,” said Jenny Gyllander, a co-founder of the product review platform Thingtesting in San Francisco. “You’re acknowledging that mental health is something you want to be associated with.”

That’s not a bad thing, according to the Ikonns. They said that a focus on mindfulness and gratitude had been helpful as they navigated this new life stage together. And it occasionally meant writing in their own “Five Minute” journals.

Lately, they admit, their use of the journals has been sporadic. But they both insist that they dedicate time each day to thinking about what they are grateful for, even if they don’t jot it down.

The Ikonns have thought carefully about how to present themselves authentically through the split. While many people left comments of support beneath their recent social media posts, some fans are distraught over their separation or looking to assign blame.

“I believe in love that evolves and grows and changes over time,” Ms. Ikonn said. “So for people to say, ‘Oh, that was fake’ — well, it was what it was, when it was.” She went on: “When it was no longer real, we said it’s not. We don’t want to be a fake couple that is pretending.”

Ms. Ikonn said that she had not been dating, but Mr. Ikonn had, and that she didn’t mind hearing about his romantic adventures.

“We call it conscious expansion,” she said. With a nod to the Goop founder Gwyneth Paltrow , she added, “I like that term more than ‘conscious uncoupling.’”

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First, bring calm and clarity into your life with these 10 tips . Next, identify what you are dealing with: Is it worry, anxiety or stress ?

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The Apple 'crush' ad for the new iPad wasn't bad, actually

Katie Notopoulos , Senior Correspondent covering technology and culture

• Apple's "crush" ad for the new iPad Pro drew a massive backlash.
• The company apologized , saying it "missed the mark," and pulled the ad from TV.
• But seriously, folks ... it's just an iPad ad. 

There's been a huge backlash to the ad Apple put out this week to promote its updated iPads. In the ad, a hydraulic press squishes a piano, a trumpet, books, paint cans — and then reveals the new iPad Pro .

The sentiment that this was "off" was immediate — to many, it was a dystopian scenario where tools of human art and creativity are destroyed and replaced with a machine. It hit a nerve in this moment of anxiety about AI having the potential to replace humans, especially in the arts.

The blowback to the iPad ad went far beyond just a handful of disgruntled tweets from the anti-tech peanut gallery — it became its own minicrisis news cycle, and even people in tech piled on. ("Steve wouldn't have ever shipped that ad," the Y Combinator founder Paul Graham tweeted about Steve Jobs .)

Eventually, Apple told Ad Age that it was canceling the TV run of the ad and admitted that it "missed the mark."

But please. Let's be serious here. I'm all for analyzing advertisements and thinking critically about how large companies market themselves. Noting that this ad had a darker allegorical meaning —the CRUSHING of humanity's soul and replacing it with a machine — is fine. Well done.

But come on. It's also very clear that the point of the ad is to show off that the new iPad is very thin. It can pack a lot of apps into a small package.

Related stories

It's just not that deep.

The iPad ad concept is simply pretty dull

The concept of the ad is so basic that people have noticed it's not even new — a 2008 ad for a camera is nearly identical: A hydraulic press crushes a bunch of bulky physical camera parts to reveal the new, slim digital camera.

I'd wager that Apple wasn't intentionally copying the 2008 ad; rather, the idea is so obvious and dull that more than one company thought it up. Plus, crushing things in hydraulic presses to watch them go sploosh is a whole meme on TikTok and YouTube. A YouTube channel dedicated to hydraulic-press crush videos has more than 9 million followers.

I might be a little more nervous if this ad weren't for an iPad. Let's say OpenAI made an ad crushing up books, newspapers, and magazines and then revealed the ChatGPT logo. Because my job is "generating short articles of text," well, that might make me a little sweaty.

But this is an ad for a freaking iPad. It's not trying to replace pianos; it's a tablet with GarageBand software installed. It's not replacing painting; it's a tool with graphic-design apps. If the iPad aspires to actually replace anything, it would be a laptop — Apple's own product . iPads have been around for over a decade, and the only thing they've successfully replaced is the in-flight entertainment system on a plane for a preschooler.

We may have techlashed too close to the sun

The fact that the outrage was so strong about this ad is baffling to me. I spend a lot of my time thinking about the sinister ways that tech companies are causing real harm, or are developing products without thinking through the risks. There are plenty of examples of this. Does Apple as a company do bad things? I'm sure!

But debuting a thinner iPad Pro … that's … not it. In fact, a thin iPad sounds very nice! A good thing! I think it's cool that an iPad can do all those things and be thinner than a phone. Neat!

Apple is masterful at carefully crafting its image through its marketing, so it's not unreasonable to overanalyze its advertisements. But the reaction to this ad feels like a knee-jerk sentiment that anything tech is bad and antihuman. Sometimes that's true! But sometimes … an iPad is just an iPad.

Watch: Tinder is 'obsessively' thinking about how to reach Gen Z, says CMO Melissa Hobley

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6 Best OTC Allergy Medications, According to Doctors and Pharmacists

These allergy meds actually work to relieve your runny nose, watery eyes and more.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Our top picks:

Best Nasal Spray

Flonase allergy relief nasal spray.

Best Value Antihistamine Pill

Allegra adult 24hr non-drowsy antihistamine.

Best Overall Antihistamine

Zyrtec 24 hour allergy relief tablets.

Best for Kids

Nasacort nasal spray.

Best Fastest-Acting Nasal Spray

Astepro allergy nasal spray.

Best for Eye Allergies

Zaditor antihistamine eye drops.

“Indeed, allergy season is getting worse every year, and it’s also starting earlier,” Martin Smith , M.D., an allergist and immunologist and co-founder of Untoxicated Skincare . An analysis of pollen count data from 1990 to 2018 found that recent spring allergy seasons are kicking off about 20 days earlier , and pollen concentrations have increased by about 20%, especially in Texas and the Midwest.

Seasonal allergies are definitely no fun. They can affect your day-to-day habits and just make you feel miserable. The good news is there are several over-the-counter (OTC) allergy medications that can bring relief. The not-so great news is browsing the allergy medication aisle at your local drugstore can be daunting. There are so many options , from antihistamines to steroids to pills to nasal sprays — and, they all promise to unclog your nose, stop your sneezing and just make you feel better.

So, what OTC allergy medication should you choose? The best option depends on your symptoms, your individual needs and any medical conditions that you have, says Christina Aungst , Pharm.D., senior pharmacy editor at GoodRx . Talking this over with your doctor or a pharmacist can help you decide which medication is right for you.

To give you a head start, we spoke to a handful of allergists and pharmacists. Here’s an overview of their suggestions of the best over-the-counter allergy medications.

Steroid nasal sprays are one of the most effective medications for treating seasonal allergies, says Raphael Strauss, M.D. , an allergist at Allied Physicians Group . A nasal spray enables you to get the medication into your bloodstream quickly to reduce inflammation. But, these medications aren’t meant to be taken on an as-needed basis. Instead, they should be used daily to be effective, Dr. Smith says. Another thing: It can take up to two weeks to see the full benefit.

When your body encounters an allergen, it releases histamine, a natural chemical, to help fight it off. Antihistamines block histamine and minimize symptoms, Aungst says. Allegra contains the active ingredient fexofenadine. Dr. Smith says he often suggests patients start with a steroid nasal spray, like Flonase, and then add an oral antihistamine. Allegra is usually his first choice for patients over other oral antihistamines.

Some people prefer Zyrtec over Allegra, but the medications work similarly to block histamine and minimize symptoms, like sneezing, runny nose, itchy eyes and hives, says Mohammad Younus , M.D., an allergist and immunologist at Hackensack University Medical Center in New Jersey. Zyrtec contains the active ingredient cetirizine, which, according to one study, was more effective for allergy symptoms than fexofenadine , the ingredient in Allegra.

RELATED: Which Works Better for Allergy Relief — Zyrtec or Claritin?

This nasal corticosteroid contains the active ingredient triamcinolone to relieve nasal congestion, sneezing, runny nose and itchy nose. It’s also scent- and alcohol-free. Dr. Younus says corticosteroid nasal sprays are safe and effective for long-term allergy management. One Amazon reviewer noted that the spray "really does last 24 hours."

Until recently, this antihistamine nasal spray was only available by prescription, Dr. Smith says. It’s steroid-free and takes effect more quickly than other nasal sprays , often within about 30 minutes. It’s designed to relieve nasal congestion, runny nose, sneezing and itchy nose. What's more, Dr. Strauss says it can be combined with a nasal corticosteroid for a stronger effect.

If itchy, watery eyes are a major allergy symptom for you, these antihistamine eye drops directly target them, and offer quick and long-lasting relief. Dr. Strauss says they can be used along with corticosteroids and antihistamines as an additional treatment.

RELATED: Best Air Purifiers for Allergies

What are allergies?

Allergies are a chronic condition where your immune system reacts to a typically harmless substance, known as an allergen, according to the American College of Allergy, Asthma & Immunology . Common allergens are pollen, dust, pet dander or food. When your immune system encounters the allergen, it reacts to try to ward it off, and that causes symptoms like sneezing, rashes, coughing or nasal congestion. In severe cases, allergies can cause anaphylaxis, which is a life-threatening condition.

Seasonal allergies only occur during certain times of the year, usually from February to early summer in the U.S. when trees, grass, ragweed and other plants pollinate. About a quarter of adults experience seasonal allergies, according to the Centers for Disease Control and Prevention . However, you can develop allergies at any age .

What are the types of allergy medicine?

These are the three main types of OTC allergy medications:

• Antihistamines block histamine, a natural chemical that the body releases when it encounters an allergen, Aungst says. It’s the histamine release that causes allergy symptoms, so antihistamines are effective at relieving itching, sneezing and a runny nose, Dr. Smith says. Oral antihistamines include Allegra, Claritin, Zyrtec and Xyzal, says Robert Hostoffer , D.O., an osteopathic physician specializing in allergy and immunology. Recently, Astepro, an antihistamine nasal spray, became available OTC, Dr. Smith says.
• Nasal corticosteroids , including Flonase or Nasonex, reduce inflammation and swelling directly in the nasal passages, says Dr. Younus. “The anti-inflammatory effect leads the mucus-secreting cells to calm down and reduce blood flow, which makes your nose feel less blocked,” Dr. Smith says, adding that these medications also help with dry, itchy eyes. Nasal corticosteroids can take a couple of weeks to kick in, however, so Dr. Strauss recommends combining them with an antihistamine for “maximal effect.” That said, nasal sprays shouldn’t be considered an as-needed medication — you should start taking them daily in early March to get ahead of allergy season, Dr. Smith says.
• Decongestants , like Sudafed, can improve nasal congestion temporarily by shrinking swollen nasal passages, Dr. Younus says. However, doctors typically don’t recommend them for seasonal allergies because they can cause side effects, like irritability, difficulty sleeping and increased blood pressure, adds Dr. Strauss. They’re also not as effective for allergies as antihistamines and steroids. You should also avoid decongestant nasal sprays, such as Afrin, Dr. Strauss emphasizes. Using this medication for more than a few days can cause rebound congestion , which can make your symptoms worse.

What should you look for when picking an allergy medicine?

“Everyone is different,” Dr. Younus says. So, the best way to choose which medicine will work for you is to chat with your doctor about your symptoms and overall health.

Some ingredients that doctors recommend looking for in antihistamines include cetirizine (Zyrtec), fexofenadine (Allegra), loratadine (Claritin), and levocetirizine dihydrochloride (Xyzal), Dr. Smith says. For nasal sprays, seek out fluticasone (Flonase), budesonide (Rhinocort), and triamcinolone (Nasacort) or the nasal antihistamine azelastine (Astepro).

Decongestants, like pseudoephedrine (Sudafed), are best avoided since they don’t offer long-term allergy relief, Dr. Smith says. These ingredients might be included in antihistamines — so, watch for products with a “D” in their name, such as Zyrtec-D or Allegra-D, which means they contain decongestants.

Be careful about allergy medications that cause drowsiness, too, Dr. Strauss says. Otherwise, you might struggle to get through your day, and they can affect your ability to drive or make decisions. Whether to opt for a nasal spray or a pill is up to you. For mild symptoms, an oral antihistamine alone may work, but if they’re mild to severe, layer on a nasal steroid, Dr. Smith says. When congestion is your main problem, Dr. Strauss says a steroid nasal spray is your best bet.

Whichever OTC allergy medication you choose, Dr. Hostoffer suggests choosing a generic or store brand — a cheaper option that’s just as effective.

Which is best — Zyrtec, Claritin or Allegra?

These common medications are safe and effective for treating allergy symptoms and work similarly, Aungst says. It really comes down to which one best minimizes your symptoms and doesn’t cause side effects. It might take some trial and error to find your favorite.

Zyrtec might cause drowsiness for some people, Dr. Younus says. Claritin is non-drowsy, but he says some people don’t think it’s as effective as Zyrtec. Allegra is also non-drowsy, but some might find Zyrtec and Claritin to be more effective. All three offer 24-hour relief.

“My favorites, in order of preference, are Allegra, Xysal, Zyrtec and then Claritin,” Dr. Smith says.

Who should avoid OTC allergy medications?

Patients with kidney disease, seizure disorders, heart conditions and high blood pressure should check with their doctor before taking OTC allergy medications, says Dr. Strauss. So should pregnant women and men with enlarged prostates. Older adults might also need to avoid the medications, as the drugs could cause drowsiness and increase the likelihood of falls, Aungst says. If you have a kid with allergies, it's also important to make sure to choose a medication that is appropriate for their age.

When to see a doctor about your seasonal allergies

Tried several OTC allergy meds and still dealing with congestion, sneezing and other symptoms? See your family doctor or an allergist, Dr. Hostoffer urges. Also, make an appointment if you’re not exactly sure what’s triggering your allergies, or if your symptoms are getting worse and lasting longer, Dr. Younus says.

“A good barometer is when you notice that the over-the-counter options are not cutting it, and the symptoms start to affect your quality of life,” Dr. Smith says. Doctors may prescribe stronger versions of OTC medications, allergy shots or the medication Singulair, which he says works a little differently than antihistamines by blocking inflammatory molecules called leukotrienes.

How we picked the best OTC allergy medications

For this article, author Erica Sweeney interviewed four allergists and one pharmacist. She also researched seasonal allergies and the most common treatments for the condition. She then scoured the internet to read customer reviews about OTC allergy medications to learn which were most effective.

Why you should trust Good Housekeeping

Erica Sweeney, the author of this article, is an experienced health writer whose work has appeared in The New York Times, Men’s Health, HuffPost, Parade, and many other publications. She conducted interviews, researched allergies and allergy medications and read customer reviews to compile this list.

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The Best Antivirus Software To Keep Your Data Safe

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Unlike your built-in laptop antivirus protection, modern antivirus software doesn’t just protect you from dodgy downloads—it can keep the kids from looking at web pages they shouldn’t or make sure your laptop isn’t serving you unnecessary ads. The best antivirus software, like our top pick, Bitdefender Total Security , offers a comprehensive, cost-effective coverage, from anti-malware to ID protection and more.

Keep your devices virus-free with the best antivirus software.

It’s not the only great solution, though. Norton 360 Deluxe keeps all your devices and your whole family safe online, while Malwarebytes Premium will help clean up your system if it’s already infected. No matter your needs, here are the best antivirus software of 2024.

• Best Antivirus Overall: Bitdefender Total Security 2024
• Best All-In-One Antivirus: Norton 360 Deluxe 2024
• Best Free Antivirus for Windows: Microsoft Defender
• Best Antivirus For Manual Scanning: Malwarebytes Premium Security
• Best Antivirus For Mac: Intego Mac Internet Security
• Best Antivirus For Android: Eset Mobile Security Premium

Best Antivirus Overall

The complete package for the whole family, bitdefender total security 2024.

OS support : Windows, macOS, iOS, Android | Devices : 5 - 10, depending on package you choose | Free trial : 30 days

Best for: Complete system protection for your whole family.

• Excellent virus detection and prevention
• Anti-phishing, anti-fraud and anti-ransomware
• Improved privacy protections, including built-in VPN
• No option for individual device packages

Bitdefender Total Security 2024 is an all-in-one security suite for your desktops and laptops, your tablets and smartphones, with protection for the whole family on a single account. It has robust antimalware protection against a wide range of threats, including ransomware and identity theft, and it works across all major operating systems, including iOS and Android. The parental controls are strong, too, helping you to keep your young ones safe and protected from online content you’d rather they avoid.

The overall price is affordable for the number of devices you can protect, and you can get up 10 device licenses too, depending on the package you choose. However, there is no single-device protection option, so if you’re just looking to secure your PC or smartphone by itself, there may be other, more affordable options. The features of this package just keep on going too, with a bundled private firewall and strong VPN, helping to further protect your privacy and data online.

Best All-In-One Antivirus

All the protection you need, norton 360 deluxe 2024.

OS support : Windows, macOS, iOS, Android | Devices : 5 | Free trial : 30 days

• Includes a VPN, dark web monitoring and parental controls
• Includes 50GB online storage and identity protection
• Certain features are restricted on some operating systems
• Webcam security software Microsoft-only

If you want an antivirus that does absolutely everything it can to protect you, your devices and your loved one’s information, Norton 360 Deluxe is hard to beat. It bundles everything together into a singular affordable package, offering an effective antivirus solution alongside ID protections, active security monitoring on the clearnet and dark web and a secure browser to give you safer browsing whatever sites you visit. Despite the range of additional services, Norton 360 Deluxe remains intuitive and easy to use, with a clean interface for its main application.

You get support for five devices with this package and it can integrate with your kids’ remote learning applications, so you can know what they’re up to and keep them safe simultaneously. There’s also a webcam protection system that can detect if anyone tries to access your webcam—although that’s a Windows-only feature. Aside from that exclusive feature, the main antivirus works great on macOS, iOS and Android.

Best Free Antivirus for Windows

Be safe and it's plenty, microsoft defender.

OS support : Windows, Android, macOS | Devices : As many as you like | Free trial : None

Best for: Protecting Windows PCs enough to get by.

• Strong antivirus protection
• Can work alongside other antivirus applications
• Limited feature set outside of premium version
• Part of the Microsoft 365 subscription service
• Probably won’t stand up to the heaviest of malware attacks

If you use best practices to stay safe online— not clicking on links in emails or attachments, not visiting dodgy websites and more—then you can absolutely get by with just using the free Windows Defender that comes with Windows 10 or 11. It’s available on macOS in a fashion too, though you’ll have to manually install it. On any platform, Windows Defender is an effective antivirus solution that does a great job of protecting your PC. It probably won’t stand up to a comprehensive malware attack, and if you keep visiting some of the less savory parts of the internet, you’ll likely come up against some malware that Windows Defender can’t defeat, but for everyday protection on the average PC visiting safe websites, it’s plenty.

The feature set is more limited than some of the premium anti-malware solutions on this list, but if you want to make sure your PC is protected without spending much of anything, Windows Defender is a decent choice.

Best Antivirus For Manual Scanning

When in doubt, use malwarebytes, malwarebytes premium security.

OS support : Windows, Android, macOS, iOS, Chrome OS | Devices : 5 devices | Free trial : 30 days, scanner is permanent

Best for: Giving you a powerful backup scanner.

• Per-device annual subscription pricing
• One of the best manual scanning tools out there
• Strong protections against phishing, ransomware, scammers
• Expensive to protect lots of devices

Malwarebytes has a respected reputation as the best remediation malware tool. If your antivirus fails and you get infected, Malwarebytes is a great tool to clean your system out and get you back to baseline again. If you want, you can skip the step of using multiple tools and just have Malwaresbytes Premium Security. It offers strong active protection and monitoring, with that same powerful remediation scanner you can trigger yourself if you need to clear out an infection or give yourself peace of mind.

Malwarebytes Premium offers per-device pricing, so you never pay for devices you aren’t protecting. That does make it more expensive for lots of devices though, so consider some of the bundle packages from other providers if you have a lot to protect. For fewer devices, though, Malwarebytes is super affordable, and it works on a range of operating systems and platforms, and includes an online browser guard, anti-phishing and anti-ransomware protections. The intuitive interface gives you in-depth control of everything you need, too.

Best Antivirus For Mac

Antivirus, firewall and vpn in one, intego mac internet security.

OS support : macOS | Devices : 1-5 devices | Free trial : 30 day moneyback guarantee

Best for: Protecting your Mac.

• Per-device pricing
• Strong antivirus and network protections
• Includes a customizable firewall and secure VPN

As much as Apple might like to pretend that its Macs and MacBooks don’t need a third-party antivirus solution, that’s not always the case. If you want an additional layer of protection for your macOS devices, consider the Intego Mac Internet Security X9 suite. It includes a range of anti-malware tools, keeping you protected from the latest threats as they’re released as well as giving you some strong, customizable security tools like a VPN and firewall.

The clean interface is a great fit for macOS, and its easy to learn for those just trying out antivirus for the first time. The pricing on a per-device basis is fair, and that helps keep the subscription cost down if you only have one or two devices you want to protect. That does make pricing a bit higher if you want to protect lots of devices, though. The NetBarrier tool is a great way to manage your online connections, too, helping you see just what all your connected applications are up to for a more managed online presence.

Best Antivirus For Android

Keep all your android devices safe, eset mobile security premium.

OS support : Android (Windows and macOS options available) | Devices : 1+ | Free trial : Free version

Best for: Protecting your Android devices.

• Very affordable price, and free antivirus available
• Anti-phishing and call filter protections
• Lacks advanced features of more-expensive antivirus

If you and your loved ones have android smartphones, tablets and TVs, then the Eset Mobile Security Premium platform is an excellent solution to keep them safe. It’s an Android-exclusive antivirus, designed specifically with it in mind, athough there are more-expensive Eset antivirus solutions which cover Windows and macOS desktops and laptops, and a free version which gives Android users the option of a cost-free antivirus. However, the Mobile Security Premium package is a comprehensive one for Android users, with a powerful antivirus, regular security reports and USB scanner to prevent malware making the jump from storage to your device.

It also includes anti-phishing protections and a call filter, helping to cut back on time wasting spammers and scammers. It lacks a password manager, VPN and some of the more advanced features we see with some antivirus solutions. But for protecting your smartphone, this is a cost effective and functional solution, and you can always pay more for additional protections if you want them, as part of the Premium Eset platform.

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The Forbes Vetted team has a large library on all things security, including best password managers , and best smart security cameras .

• Forbes Vetted contributor Jon Martindale is a tech journalist who covers the latest gadgets, PCs, and console. He’s written about a range of topics, including the best business laptops and the age-old LG vs. Samsung debate.
• The tech section is overseen by tech editor Rebecca Isaacs . She is a home entertainment expert who has personally tested plenty of panels including going hands-on with a slew of gaming TVs .
• This article is updated regularly to reevaluate our picks and add relevant buying advice. It was last updated in May 2024 by Jon Martindale to update our picks with the best anti-malware solutions.

How We Chose The Best Antivirus Software

To find the best antivirus across a variety of categories, we focused on reputable developers with long-standing security pedigrees.

• We narrowed our search down to highly-rated antivirus solutions from respective developers.
• We analyzed the best products from the top developers which receive near-perfect virus detection scores in independent testing as well as offer comprehensive security features. Some of what we looked for included dedicated VPNs, per-device subscription pricing and more.
• Because everyone has unique needs when it comes to antivirus, we made sure to recommend a variety of options, including a free antivirus, excellent solutions for desktop and mobile and options for those who want identity protection, too.

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caught off-guard —

Microsoft’s “copilot+” ai pc requirements are embarrassing for intel and amd, microsoft demands an npu capable of at least 40 trillion operations per second..

Andrew Cunningham - May 20, 2024 7:00 pm UTC

Microsoft is using its new Surface launch and this week’s Build developer conference as a platform to launch its new “Copilot+" PC initiative, which comes with specific hardware requirements that systems will need to meet to be eligible. Copilot+ PCs will be able to handle some AI-accelerated workloads like chatbots and image generation locally instead of relying on the cloud, but new hardware will generally be required to run these workloads quickly and power efficiently.

Further Reading

At a minimum, systems will need 16GB of RAM and 256GB of storage, to accommodate both the memory requirements and the on-disk storage requirements needed for things like large language models (LLMs; even so-called “small language models” like Microsoft’s Phi-3, still use several billion parameters). Microsoft says that all of the Snapdragon X Plus and Elite-powered PCs being announced today will come with the Copilot+ features pre-installed, and that they'll begin shipping on June 18th.

But the biggest new requirement, and the blocker for virtually every Windows PC in use today, will be for an integrated neural processing unit, or NPU. Microsoft requires an NPU with performance rated at 40 trillion operations per second (TOPS), a high-level performance figure that Microsoft, Qualcomm, Apple, and others use for NPU performance comparisons. Right now, that requirement can only be met by a single chip in the Windows PC ecosystem, one that isn't even quite available yet: Qualcomm's Snapdragon X Elite and X Plus , launching in the new Surface and a number of PCs from the likes of Dell, Lenovo, HP, Asus, Acer, and other major PC OEMs in the next couple of months. All of those chips have NPUs capable of 45 TOPS, just a shade more than Microsoft's minimum requirement.

The problem for Intel and AMD is that none of their current-generation chips come anywhere close to meeting this requirement, even the ones that have NPUs in the first place—Intel's Meteor Lake-based Core Ultra NPUs top out (ha) at 10 TOPS, and a handful of AMD's Ryzen 7000 and Ryzen 8000 desktop and laptop processors with NPUs offer between 12 and 16 TOPS. This is particularly embarrassing for Intel, which for decades has been so synonymous with Windows PCs that their portmanteau has a fairly thorough Wikipedia entry .

Both Intel and AMD have products on their roadmap that will boost NPU performance to the level that Microsoft is asking for with Copilot+ PCs, but none of the hundreds of millions of active x86-based Windows PCs, up to and including models you can buy today, will qualify for the label.

NPUs that meet Microsoft's Copilot+ PC requirement will be used to power (among other things) a group of features that Microsoft is calling "Recall," a collection of AI features that will try to make helpful suggestions by keeping track of everything you've done on your PC, including attending meetings, opening files, and doing web searches. Perhaps aware of the fact that this sounds like a privacy and security nightmare, Microsoft EVP Yusuf Medhi says that the NPU will handle all of this processing locally, allowing user data to stay "private, local, and secure on just the device." On a Copilot+ PC with the minimum 256GB SSD, Microsoft says Recall will take up about 25GB of disk space and store around three months' worth of events.

Intel and AMD's CPUs and GPUs can also contribute to the total number of TOPS that any given system can perform. But NPUs are specialized hardware, made to run AI workloads more quickly and while using less power. You could use a CPU to render 3D games or other workloads, but you typically wouldn't; you'd leave that work to the GPU. Dedicated video encoding and decoding hardware allows slow, dirt-cheap ARM processors in Roku boxes or Fire sticks to play back 4K video streams. The NPU fills a similar role for AI workloads—it's not dishonest to put out TOPS figures that bundle the CPU, GPU, and NPU together, but achieving that level of performance using a CPU and GPU means using a lot more power and reducing battery life.

Microsoft sees Copilot+ PCs as "premium" devices that exist above older Windows PCs or Intel, AMD, and Qualcomm-powered systems with lower-performance NPUs. Windows 11's core system requirements aren't changing, and all of the cloud-powered AI features (and existing NPU-accelerated workloads like Windows Studio Effects for webcams) will continue to work on existing PCs as they currently do.

There's risk for Microsoft in tying the Copilot+ PC branding to the Arm version of Windows in all of these launch devices. Though compatibility has gotten dramatically better in just the last couple of years, and though Windows 11 24H2's new Prism emulation layer improves app translation speeds by as much as 20 percent compared to Windows 11 23H2 running on the same hardware, there are still some compatibility gaps where Arm-based Windows PCs won't be able to do the same things that an Intel or AMD PC can. Hardware that requires specialized drivers is one sticking point; games that require the installation of anti-cheat software are another.

Copilot+ PCs could be a new phase in the PC's development, one that we eventually look back on as an inflection point. They could also be Windows RT all over again , a trend-chasing flash-in-the-pan that comes and goes without making a dent in the Wintel monolith.

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