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Workbook 2 – Rapid Recovery Skills

“If I had more skill in what I’m attempting,
I wouldn’t need so much courage”

Ashleigh Brilliant

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Workbook 2

Workbook 2 – Rapid Recovery Skills
The key to TOTAL and ABSOLUTE Recovery
The Problem and The Solution
These skills are not avoidance techniques
Part 1. Change the way you THINK!
Correcting mistaken beliefs ABOUT panic reduces our fear
4 STEPS to changing the way you think about panic
CATCH IT – Identify the unhelpful thoughts
How to find the hidden fearful thoughts
Downward Arrow Technique Questions
Downward Arrow Technique Worksheet
Identifying thoughts using a Panic Sequence Profile
Panic Sequence Profile Example 1
Panic Sequence Profile Example 2
Challenge and Restructure the unhelpful thoughts
Correcting Common Misinterpretations
FALSE ALARM 1. “I’m having a heart attack!”
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!”
FALSE ALARM 10. Waking up in panic (Nocturnal panic attacks)
FALSE ALARM 11. ‘Derealisation’ and ‘Depersonalisation’
FALSE ALARM 12. ‘Obsessional Thoughts’
Obsessional Thoughts Cycle
Obsessional Thoughts – shift to OBSERVER mode.
Keeping a ‘Panic Attack Diary’
Example Panic Attack Diary
Examples of common Catastrophic Thoughts (for Panic Diary)
Examples of common Behavioural Reactions (for Panic Diary)
Recovery Skills Part 2. Acceptance Behaviour Strategies
RESISTANCE and AVOIDANCE maintains the problem
CATCH IT – CHECK IT – CHANGE IT
Don’t ‘TRY’ to RELAX! – just LET GO of any added tension
Why deep breathing exercises can make things worse!
Ride the waves of panic – float through them
Stop ‘Stirring the pond’ – just LET IT BE – DO NOTHING
Stop watching the CLOCK! – It will pass – WAIT – give it TIME.
Ultimate Acceptance # 1. IGNORE the panic – get on with your day
Ultimate Acceptance # 2. EXAGGERATE the symptoms
There is NO NEED to be ‘careful’ with yourself!
Acceptance Behaviour Strategies summary..
Recovery Skills Part 3. Mindfulness Techniques
Lessening your focus on the panic
See the thoughts as JUST thoughts..
See sensations as JUST sensations
Test Pilot mode
Thought Labelling
Question and Answer Technique
How to remember the skills during panic
NORMALISING Statements
NORMALISING statements before or after panic
NORMALISING Statements DURING PANIC
The importance of ‘FLASHCARDS’
An example FLASHCARD
Example FLASHCARD – ‘NORMALISING STATEMENTS’
Cartoon illustrated Visual Flashcard
How practicing your skills on panic attacks develops
No matter what – panic is not harmful
The reason to avoid too many ‘symptom details’
Summary of Step 2 – Rapid Recovery Skills
You are now ready for Workbook 3

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