Worry and Anxiety

Panic Disorder

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About this program
Learn to prevent panic attacks and overcome panic disorder using a step-by-step process of changing your thoughts and behaviours. You will begin by mapping your symptoms and identifying the situations which cause you to feel panic. You will then begin a gradual process of experiencing these situations safely, allowing you to regain control of your life. Through this program, you will learn a range of CBT tools, relaxation exercises and strategies to eliminate panic attacks from your life, reduce your underlying anxiety and make lasting changes to your lifestyle. By the time you finish the course, you will have a better understanding of why panic attacks occur, how to prevent them and how to safely face situations that make you feel anxious.
1. Learning Why Panic Attacks Occur
  • Status Update
  • Meet Claire
    Preview
  • Claire at the Psychologist's Office
  • Barriers
    Optional
  • My Achievement Goals
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Mapping My Symptoms
  • Mapping My Symptoms
  • Progressive Muscle Relaxation Intro
    Optional
  • Understanding Hyperventilation and Relaxation
  • Breathing Measurement Chart 1
    Optional
  • Why do Breathing Exercises?
    Optional
  • Guided Breathing Exercise 1
    Optional
  • Isometric Relaxation
    Optional
  • Claire Diary
    Optional
  • Your Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
2. Fighting Anxiety with Exposure
  • Status Update
  • Safety Behaviours
  • Body Scan Exercise 1
    Optional
  • Worry Related Behaviours
  • Replacing Safety Behaviours
  • Introduction to Exposure
  • Creating Your Exposure Heirarchy
  • Building Healthy Relationships
  • Progressive Muscle Relaxation 2
    Optional
  • Guided Sleep 1
    Optional
  • Claire Diary
    Optional
  • Your Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
3. Observe and Handle Worry
  • Status Update
  • Observation Model
  • Getting to Know the Observation Model
    Optional
  • Observation Model: Panic Situation
  • Observation Model: Safe Situation
  • 2nd Level Worry
    Optional
  • Introduction to Homework About 2nd Level Worry
    Optional
  • Mapping Worry About Worry
    Optional
  • Mapping My Worry Supporters
    Optional
  • Progressive Muscle Relaxation 3
    Optional
  • Postponement Periods
    Optional
  • Postponement Instructions
    Optional
  • Postponement Log: Worry 1
    Optional
  • Postponement Log: Rumination 1
    Optional
  • Floating Leaves 1
    Optional
  • Exposure Progress Update
  • Breathing Measurement Chart 2
    Optional
  • Guided Breathing Exercise 2
    Optional
  • Guided Sleep 2
    Optional
  • Claire Diary
    Optional
  • Your Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
4. Fine-Tuning Your Thoughts
  • Status Update
  • Why Worry Escalates
  • Body Scan Exercise 2
    Optional
  • Breathing Measurement Chart 3
    Optional
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
    Optional
  • Creating Alternative Thoughts 1
    Optional
  • Progressive Muscle Relaxation 4
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
    Optional
  • Creating Alternative Thoughts 2
    Optional
  • Exposure Progress Update
    Optional
  • Guided Sleep 3
    Optional
  • Claire Diary
    Optional
  • Your Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
5. Taking the Driver's Seat
  • Status Update
  • Inner Dialogue
  • Exploring our Inner Dialogue
    Optional
  • Creating Supportive Inner Dialogue
  • Focused Attention
  • Body Scan Exercise 3
    Optional
  • Guided Breathing Exercise 3
    Optional
  • Creating Habits
  • Breathing Measurement Chart 4
    Optional
  • Introduction to Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Exposure Progress Update
    Optional
  • Claire Diary
    Optional
  • Your Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
6. Habits for Life
  • Status Update
  • Claire Summarizes her Journey
  • Keep Working
  • Finding the Tool to Deal with the Trigger 1
  • Claire Diary
    Optional
  • Your Last Diary Entry
    Optional
  • What do I do From Here?