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- **BEFORE YOU READ ON**
- 11 May – Trying to break the compulsion for ‘reassurance seeking’
- 17 March to 30 March – Panic attack in Hairdressers – Overwhelming obsessional thoughts on road trip
- 18 April to 20 April – I can’t accept that the thoughts are JUST anxiety!
- 18 July to 29 July – On medication but still no sign of any worksheets or homework
- 19 June – Thought become so overwhelming I recommend she consider medication
- 2 June to 3 June – Addressing why she wasn’t sending any worksheets or homework
- 24 April to 25 April – “Why is my new attitude not working quicker for me!?”
- 3 essential exposure practices to help you lose your fear of panic for good
- 3 May – Still fearful but we uncovered the reason behind all the anxiety
- 3 Types of Graduated Exposure
- 4 Jun – Finally decides to get serious about the homework and worksheets
- 4 March to 15 March – Reaching out and assessing the problem
- 4 May to 8 May – Uncovering the specific anxiety ‘process’ for Denise
- 4 STEPS to changing the way you think about panic
- 7 June to 9 June – ‘mental panic’ and more reassurance seeking
- 7 reasons we keep having panic & anxiety attacks
- 8 April to 9 April – Major ‘Setback’ “Am I the ONLY one who is incurable!?”
- 8 Aug to 22 Aug – Finally all the anxiety starts to unravel
- A 3 Step Recovery Plan
- A 4 Stage Mindfulness Schedule
- A 4 Step Recovery Plan
- A complete LIST of ‘possible’ anxiety symptoms
- A key moment in Exposure Practice.. learning to ‘WAIT’
- A panic attack CANNOT cause you any ‘actual’ harm
- A Panic Attack Diary
- A useful technique – shift to OBSERVER mode.
- A VITAL part of recovery – Dealing with ‘Setbacks’
- About the 4 Steps in CBT4Panic
- About Us
- Accept – Smile – Give it TIME – then IGNORE the panic
- Acceptance Behaviour Strategies summary..
- Adrenaline HAS to die down eventually
- An example FLASHCARD
- An example Safety Behaviour Cycle
- An Example ‘Fear hierarchy’ Worksheet
- An Introduction to Mindfulness
- ANITA – Panic Disorder – Continuous feeling of anxiety
- Anxiety causing me to doubt my ability to cope at work
- Anxiety is a perfectly normal and necessary part of life.
- Anxiety symptoms stem from the very helpful ‘Fight or Flight Response’
- Anxiety Symptoms: The List
- Are you REALLY ‘accepting’ the feelings
- AUDIO number 1 – workbook 1 – Understanding Panic
- AUDIO number 2 – Help During a Panic Attack
- AUDIO number 3 – If you feel overwhelmed
- AUDIO number 4 – help with ‘Mental Panic’
- AUDIO number 5 – Dealing with palpitations
- AUDIO number 6 – If you wake up in panic
- AUDIO number 7 – If you feel anxious and can’t sleep
- AUDIO number 8 – How to stay motivated to recover
- Avoidance and Thought Control Strategies
- Before we Begin
- Behavioural Experiments – EXAMPLES
- BLANK WORKSHEETS
- BOOK 1. UNDERSTANDING PANIC
- Brendan – Panic – Depression – Obsessional Thoughts
- But what about STRESS ? Isn’t it a bad thing?..
- Cart
- Cartoon illustrated Visual Flashcard
- CATCH IT – CHECK IT – CHANGE IT
- CATCH IT – Identify the unhelpful thoughts
- CBT4PANIC
- Celebrities who have had Panic Attacks
- Challenge and Restructure the unhelpful thoughts
- Checkout
- Common Catastrophic Thoughts
- Common catastrophic thoughts that lock us in the cycle of fear
- Common ways we maintain anxiety BETWEEN attacks
- Commonly Avoided Situations and Places
- Contact
- Correcting Common Misinterpretations
- Correcting mistaken beliefs ABOUT panic reduces our fear
- Create a ‘Smaller Steps’ Fear Hierarchy
- Creating a small steps hierarchy for fear of panic & anxiety in public places
- Creating your Exposure ‘Fear hierarchy’
- DAILY-LIFE ‘Safety Behaviours’ Hierarchy example 1
- Dealing with a continuous feeling of anxiety
- Dealing with a feeling of ‘Jitteriness’
- Dealing with a ‘continuous’ feeling of anxiety
- Dealing with feelings of Depression
- Dealing with strange and unusual symptoms of panic & anxiety
- Dealing with Thoughts #1- Using an ANCHOR..
- Dealing with Thoughts #2 – See thoughts AS just thoughts
- Dealing with Thoughts #3 – Let thoughts BE – just as they are..
- Dealing with Thoughts #4 – Labelling the thoughts
- Dealing with work, friends and family
- Dealing with ‘Setbacks’ – Distorted Thoughts and Rational Responses
- Dealing with ‘Setbacks’ – Essential Reminders
- Denise – Obsessional Thoughts with Panic
- Describe how you feel as if you were a ‘test pilot’
- DIALOGUE number 1 – ‘Mental Panic’
- DIALOGUE number 10 – Trying desperately to be ‘calm’ means the fear of panic is still there
- DIALOGUE number 2 – Anxiety about Recovery
- DIALOGUE number 3 – Explaining the ‘Self Talk’ process
- DIALOGUE number 4 – Panic after Exposure Practice
- DIALOGUE Number 5 – Try not to be overly ‘careful’ with yourself after panic
- DIALOGUE number 6 – The impact of panic disorder on the rest of your life
- DIALOGUE number 7 – Surprised by sudden ‘setback’
- DIALOGUE number 8 – Late night anxiety and sense of isolation and vulnerability
- DIALOGUE number 9 – Panic triggered by bad news – then fear of ‘going mad’
- Diets & exercise won’t stop panic & anxiety attacks
- Different types of obsessional / frightening thinking
- Distract yourself if you need to
- Do less self focussing – ‘Normalise’ your routine
- Does medication help panic & anxiety attacks
- Don’t blame your poor body – it’s trying to help!
- Don’t ‘TRY’ to RELAX! – just LET GO of any added tension
- Download all PDF workbooks and mp3 emergency audio files
- Downward Arrow Technique Questions
- Downward Arrow Technique Worksheet
- DSM Criteria for Panic Attack & Panic Disorder
- Emergency cartoon flashcard for panic & anxiety attacks
- Emergency Flashcard & Normalising Statements for Panic & Anxiety Attacks
- Emergency Flashcard Video for Panic & Anxiety Attack
- Emergency Self Talk Scripts
- Emotions become more overwhelming when we extend them into the past or future
- Everyone becomes caught in the same anxiety trap
- Exaggerating the symptoms of panic can switch them OFF!
- Example – Graduated Exposure Worksheet
- Example Exposure Session – with cartoons
- Example exposure session panic & anxiety in shopping centre
- Example FLASHCARD – ‘NORMALISING STATEMENTS’
- EXAMPLE Interoceptive Exposure session
- Example Interoceptive Exposure Worksheet
- Example Panic Attack Diary
- Example ‘AVOIDANCE’ Cycle
- Example ‘Safety Behaviours’ Cycle – with Cartoons
- Example ‘Smaller Steps’ Fear Hierarchy
- Examples of common Behavioural Reactions (for Panic Diary)
- Examples of common Catastrophic Thoughts (for Panic Diary)
- Examples of common Safety Behaviours
- Exposure – Dropping Safety Behaviours
- Exposure Experiments – EXAMPLES
- Exposure is the KEY to recovery
- Exposure Practice – Creating your ‘Fear hierarchy’
- EXPOSURE PRACTICE 2 – Lose your fear of EXTERNAL situations
- EXPOSURE PRACTICE 3 – Imaginal Exposure
- Exposure Practice FLASHCARD
- FALSE ALARM 1. “I’m having a heart attack!”
- FALSE ALARM 10. Waking up in panic (Nocturnal panic attacks)
- FALSE ALARM 11. ‘Derealisation’ and ‘Depersonalisation’
- FALSE ALARM 12. ‘Obsessional Thoughts’
- FALSE ALARM 2. “I’m going to pass out / faint!”
- FALSE ALARM 3. “I’m going to stop breathing!”
- FALSE ALARM 4. “I’m going crazy – having a nervous breakdown!”
- FALSE ALARM 5. “I’m having a stroke!”
- FALSE ALARM 6. “I’m going to lose control!”
- FALSE ALARM 7. “my vision is blurred.. I’m going blind!”
- FALSE ALARM 8. “I’m going to be humiliated!”
- FALSE ALARM 9. “I’m going to collapse – I feel so weak!”
- Famous Meditators
- FAQs
- Fear of getting Blood Pressure measured..
- Fear of leaving the house
- Fear of sleep related panic & anxiety attacks
- Fears about getting better
- Fight or Flight Sensations are not actually harmful
- Find the deep hidden thoughts causing the panic & anxiety attacks
- Flashcard for Obsessional Thinking
- FOREWORD – I suffered from Panic Disorder myself
- Frequently Asked Questions
- From panic to pregnant!
- Get Started
- Gradual Exposure to panic & anxiety is essential to complete recovery
- Graduated Exposure – The Basic Procedure
- Graduated Exposure Guidelines
- Graduated exposure is the key to recovery from Panic attacks
- Graduated Exposure Practice works on 3 levels
- Graduated Exposure Practice works on 3 levels
- Graduated Exposure Worksheet
- Hilary – Panic and Health Anxiety (specific fear of MS)
- How long should ‘Real Life’ Exposure last
- How practicing your skills on panic attacks develops
- How to find the hidden fearful thoughts
- How to maintain your recovery from panic & anxiety attacks
- How to REMEMBER all this
- How to remember the skills during panic
- How we ‘misinterpret’ and ‘CATASTROPHISE’ the symptoms
- How your panic practice and CBT recovery skills develop over time
- I got that sudden “ohmygod stop everything NOW” sensation, a true feeling of panic
- I recovered from Panic Disorder using CBT
- I still find it hard to ‘accept’ that anxiety can make u feel so tense and just rubbish!
- I think I’ve developed an obsession with my iron levels
- Identifying the underlying thought process. What are you REALLY afraid of?
- Identifying thoughts using a Panic Sequence Profile
- If Interoceptive Exposure seems too difficult
- Imaginal Exposure – EXAMPLE SCRIPT
- Imaginal Exposure – How it works
- Imaginal Exposure – Illustrated EXAMPLE
- Insight through Self Enquiry
- Interoceptive Exposure Case Study
- It doesn’t feel like it’s JUST anxiety!
- It doesn’t feel like ‘just’ anxiety
- It is fear of the panic itself that leads to further attacks..
- Join Us
- Julie – Panic Disorder – Google Chat Dialogues
- Keeping a ‘Panic Attack Diary’
- Keeping an ‘Obsessional Thoughts Diary’
- Learn to OBSERVE rather than ‘react’ to the thoughts
- Learning from Graduated Exposure
- Learning from Graduated Exposure
- Lessening your focus on the panic
- Meet Miss-Interpretation and Mr CATASTROPHE
- Member Login
- Mindfulness – Observe rather than ‘React’ to the fight or flight sensations
- Mindfulness – see the thoughts as ‘just’ thoughts – see the sensations as ‘just’ sensations
- Mindfulness – Stop panic attacks with ‘Test Pilot mode’
- Mindfulness alerts you to any negative cycles of thinking or behaviour
- Mindfulness can help to change all this.
- Mindfulness for panic & anxiety isn’t a tool for avoidance or distraction
- Mindfulness in Everyday Life
- Mindfulness in Everyday Life Exercise 2. Begin the day MINDFULLY
- Mindfulness in Everyday Life Exercise 3. Mindful Walking
- Mindfulness in Everyday Life Exercise 4. Mindfulness in Daily Activities
- Mindfulness in Everyday Life Preliminary Exercise – THE BODY SCAN
- Mindfulness in PRACTICE – first lets look at what Mindfulness is NOT
- Mindfulness Practice Schedule
- Mindfulness Resources
- Mindfulness seeks to develop and nourish present moment awareness.
- Misinterpretation and Catastrophisation get us caught in the panic cycle
- More about Clinical Depression
- More about Depression
- Nicole – Panic Disorder / Health Anxiety
- Nicole’s list of experiences where she was convinced she was in grave danger
- No Access
- No matter what – panic is not harmful
- NORMALISING Statements
- NORMALISING statements before or after panic
- NORMALISING Statements DURING PANIC
- Notice what happens after just one minute of Mindfulness
- Now look at the typical symptoms of a panic attack..
- Obsessional Thoughts – shift to OBSERVER mode.
- Obsessional Thoughts Cycle
- Obsessional Thoughts Cycle
- Overall, I felt extreme panic but managed to plough through it so I’m pretty pleased.
- Overcome fear of dizziness, passing out, fainting
- Overcome fear of panic & anxiety in public – S.M.A.R.T goals
- Overcome fear of panic in shopping centre – Example worksheet
- Overcome Fear of PHYSICAL sensations
- Overcome fear of physical sensations of panic – an example interoceptive exposure session
- Overcome fear of the physical sensations of panic & anxiety attacks
- Overcome fear of thinking you are having a heart attack
- Overcome Obsessional & Frightening Thoughts
- Overcome panic & anxiety attacks with Behavioural Experiments
- Overcome panic & anxiety attacks with Behavioural Experiments #2
- Overcome panic & anxiety with Imaginal Exposure
- Overcome your fear of not being able to breathe
- Overcome your fear of panic & anxiety in public places
- Painful thoughts, feelings and emotions about the past and future can overwhelm us too..
- Panic & anxiety attacks – Dealing with setbacks
- Panic & anxiety attacks – why relaxation and deep breathing won’t help
- Panic & anxiety attacks are not your fault
- Panic & anxiety attacks cannot cause you any actual harm
- Panic attack over how many baked potatoes for tea!
- Panic Attacks are not your fault
- Panic Attacks can be part of another disorder
- Panic attacks come in waves – learn how to float through them
- Panic attacks happen because of this HUGE mistake
- Panic attacks triggered by ‘recreational drugs’
- Panic is maintained by Safety Behaviour and Avoidance
- Panic on awakening from sleep – feeling unreal – obsessive thinking
- Panic Sequence Profile Example 1
- Panic Sequence Profile Example 2
- Part 1. Change the way you THINK!
- Planning Real-Life Exposure – S.M.A.R.T. Goals
- Planning your exposure practice
- Problems getting to sleep
- Problems on awakening from sleep
- Professional Help – Going to a Cognitive Therapist
- Question and Answer Technique
- Question your reactions
- Real Life Case Study
- Reassurance Seeking Diary
- Recommended Reading
- Recovery Skills Part 2. Acceptance Behaviour Strategies
- Recovery Skills Part 3. Mindfulness Techniques
- RESISTANCE and AVOIDANCE maintains the problem
- Ride the waves of panic – float through them
- Safety Behaviours fall into 2 categories
- Safety Behaviours Hierarchy example 2 – ‘Situation Specific’
- Safety Behaviours play a HUGE part in maintaining panic attacks
- Sample Obsessional Thoughts Diary
- Sample Page
- See sensations as JUST sensations
- See the thoughts as Just Thoughts
- See the thoughts as JUST thoughts..
- Setbacks are vital – 3 ways we maintain panic & anxiety attacks
- Should you take Medication?
- Shouldn’t I be practicing Relaxation Exercises?
- Sitting Mindfully With Emotions #1 – Use an anchor
- Sitting Mindfully With Emotions #2 – feel the emotion as a bodily sensation
- Sitting Mindfully With Emotions #3 – Stay aware in the present moment
- Sitting Mindfulness Practice
- Sitting Mindfulness Practice – It’s like being at the gym
- Sitting Mindfulness Practice – Some more things that may happen..
- Sitting Mindfulness Practice – Some things that may happen..
- So what CAN we do about thoughts?..
- Some interesting facts about Meditation
- Sometimes we hardly have time for life at all..
- Sorry to keep bothering you.. but I’m SURE I’m DYING!
- Step 1 – Understanding Panic & Anxiety
- Step 1. Understanding OBSESSIONAL Thinking
- Step 2. Rapid Recovery Skills
- Step 3. Rapid recovery PRACTICE – Graduated Exposure
- Stop watching the CLOCK! – It will pass – WAIT – give it TIME.
- Stop ‘Stirring the pond’ – just LET IT BE – DO NOTHING
- Summary of Step 1 – Understanding Panic
- Summary of Step 2 – Rapid Recovery Skills
- Summary of Step 3 – Practicing Recovery
- SYMPTOMS
- tabs test
- Taking it further – The practise of Self Enquiry
- Test Pilot mode
- Testimonials
- Thank you for supporting our work
- Thank you for supporting our work
- The 4 Fear Cycles that keep panic and anxiety alive
- The ANTICIPATORY ANXIETY Cycle
- The AVOIDANCE trap
- The benefit of ‘Setbacks’ – moving beyond all doubt
- The Body Scan Exercise
- The Fight or Flight Response Symptoms
- The four main CYCLES in PANIC
- The importance of ‘FLASHCARDS’
- The key to curing panic & anxiety – dropping safety behaviours
- The key to TOTAL and ABSOLUTE Recovery
- The Panic Cycle
- The power of ‘power naps’
- The Problem and The Solution
- The reason to avoid too many ‘symptom details’
- The Safety Behaviours Trap
- The strange feeling that you WANT to panic
- The Thought Control PARADOX
- The thoughts are not ‘who you are’
- The thoughts themselves are not the problem The thoughts are a DECOY..
- Therapist / Patient Dialogues
- There are two forms of Mindfulness practice
- There goes that song again..
- There is NO NEED to be ‘careful’ with yourself!
- These skills are not avoidance techniques
- This problem is VERY common
- This will change how you think about Panic & Anxiety
- This ‘mistake’ leads to a cycle of fear, adrenaline, fear, adrenaline
- Thought Labelling
- Thoughts and feelings can be so distressing we try to block them out or avoid them
- Thoughts can be with us from morning to night without a break
- Troubleshooting Graduated Exposure
- Troubleshooting if progress is slow
- Troubleshooting panic & anxiety exposure practice
- Troubleshooting ‘REAL LIFE’ Graduated Exposure Practice
- Try it now – a ONE MINUTE exercise in Mindfulness
- Try to avoid becoming an ‘expert’ on symptoms!
- TWO WEEKS TOWARDS FREEDOM
- Ultimate Acceptance # 1. IGNORE the panic – get on with your day
- Ultimate Acceptance # 2. EXAGGERATE the symptoms
- Unusual symptoms – Symptom Shifting
- Video Test
- We panic because we make a MISTAKE!
- What about diet and exercise?
- What about overwhelming FEELINGS & EMOTIONS?
- What are the treatment options for Depression?
- What exactly is Agoraphobia?
- What if thoughts get out of control?..
- What is MINDFULNESS ?
- What is the ‘goal’ of Sitting Mindfulness
- What MAINTAINS Obsessional Thinking
- What makes our thinking become ‘obsessional’
- What you resist.. PERSISTS
- When Fight or Flight happens for no clear reason we panic
- When will these thoughts go away!?
- When you can’t sleep
- When you have panic
- Where the symptoms of a panic attack come
- Why avoidance and safety behaviours maintain panic & anxiety attacks
- Why Avoidance and Thought Control Strategies maintain the problem
- Why AVOIDANCE makes things worse..
- Why deep breathing exercises can make things worse!
- Why do Panic & Anxiety attacks keep happening?
- Why do we have REPEATED attacks?!!
- Why Interoceptive Exposure practice SO important!
- Why might we think thoughts of a disturbing nature?
- Why Mindfulness is so important
- Why setbacks are vital for complete recovery from panic & anxiety
- Why you shouldn’t research panic & anxiety symptoms too much
- Will I ever get back to living a happy carefree life?!
- Workbook 2 – Rapid Recovery Skills
- Workbook 3 – Rapid Recovery Practice
- Workbook 4 – Maintaining Recovery
- Working with the CBT practice after a setback
- You are NOT the thoughts you are EXPERIENCING the thoughts
- You are now ready for Workbook 2
- You are now ready for Workbook 3
- You are now ready for Workbook 4
- You don’t need to get rid of stress to overcome panic
- You may start to AVOID situations where you think you might panic
- You will find it easier to deal with difficult situations and experiences
- You won’t have a heart attack, stop breathing or go mad because of panic attacks
- You won’t lose control, go blind or collapse because of panic attacks
- Your health and ability to concentrate and tolerate stress will improve
- Your mind does not have a ‘mind of it’s own’
- ‘Behavioural Experiments’
- ‘Interoceptive’ Exposure Practice 1 – Pounding Heart
- ‘Interoceptive’ Exposure Practice 2 – Dizziness
- ‘Interoceptive’ Exposure Practice 3 – Choking
- ‘Interoceptive’ Exposure Practice 4 – Light Headedness
- ‘Interoceptive’ Exposure Practice 5 – Shaking – Trembling
- ‘Interoceptive’ Exposure Practice 6 – Shortness of Breath
- ‘Interoceptive’ Exposure Practice POINTERS
- ‘Normalising Statements’
- ‘REAL LIFE’ Exposure Practice Essentials
- ‘REAL LIFE’ Graduated Exposure Practice
- ‘Smaller Steps’ Hierarchies
- “But these thoughts feel worse than a song stuck in my head!”
- “But why am I thinking these thoughts?..”