Understanding Panic & Anxiety
  • Introduction
  • Section 1 Complete PDF
  • Anxiety is not always a bad thing
  • Understanding Fight or Flight
  • We 'Panic' because we make a mistake
  • Understanding the Cycle of Fear
  • Why we have repeated panic attacks
  • The role of Safety Seeking Behaviour
  • The Avoidance Trap
  • Blank Worksheets
Rapid Recovery Skills
  • Section 2 Complete PDF
  • Catch it. Check it. Change it.
  • The Downward Arrow Technique
  • Panic attacks can't do you any actual harm
  • Correcting common anxiety false alarms
  • Dealing with obsessional thoughts
  • Keeping a Panic Attack Diary
  • Acceptance Behaviour Strategies
  • Stop stirring the pond
  • It will pass - Give it time
  • Summary of acceptance strategies
  • MIndfulness Techniques
  • See the thoughts as just thoughts
  • Test Pilot Mode
  • Normalising Statements & Flash Cards
  • Normalising statements during panic
  • Sample Flashcard
  • How practice develops
  • Don't worry about the 'details'
Putting your skills into PRACTICE
  • Section 3 Complete PDF
  • Graduated Exposure Practice
  • 3 types of Graduated Exposure
  • Overcome fear of physical sensations
  • How to deal with palpitations
  • Overcome dizziness and light headedness
  • Overcome shaking and tension
  • Example of Interoceptive Exposure
  • Lose your fear of external situations
  • Break it down into small steps
  • The importance of S.M.A.R.T goals
  • Practice essentials
  • Learning how to 'wait' and not run
  • Example exposure worksheet
  • Example exposure session for external situations
  • Letting go of safety seeking behaviours
  • Imaginal exposure practice for difficult situations
  • Getting creative with 'Behavioural Experiments'
  • Sample behavioural experiments and summary of section 3
Maintaining Recovery
  • Section 4 Complete PDF
  • Troubleshooting if progress is slow
  • Dealing with setbacks - A vital part of recovery
  • Essential reminders
  • Moving beyond all doubt
  • Common ways we maintain anxiety and how to deal with them
  • Dealing with a continuous feeling of anxiety
  • Unusual symptoms - symptom shifting
  • It doesn't feel like 'just anxiety'
  • Normalise your routine - do less self focussing
  • Dealing with waking from sleep in panic
  • Diet and exercise
  • What about medication
Emergency Video and Audio
  • Emergency Video to help during a panic attack
  • Audio recap of Section 1 - Understanding panic
  • If you feel overwhelmed
  • Help during a panic attack
  • Dealing with palpitations
  • If you wake up in panic
  • If you can't sleep
  • Dealing with 'Mental Panic'
  • Doing the practice successfuly
Bonus Workbooks
  • Dialogues between a therapist and a patient with panic disorder
  • Overcoming Obsessional thoughts associated with panic disorder
  • An introduction to Mindfulness
  • WELCOME
  • FIRST THINGS FIRST