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These skills are not avoidance techniques

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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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