Worry and Anxiety

Learn How to Overcome Panic Attacks

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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. Recognise Panic Disorder
  • How the Program Works
  • Focus for the Lesson: Recognise Panic Disorder
  • Status Update
  • Learning Model
  • Meet Claire
  • Key Take-aways from Claire's Story
  • Claire at the Psychologist's Office
  • Key Take-aways About Panic Attacks
  • Mapping My Symptoms
  • Key Points about Mapping My Symptoms
  • Mapping My Symptoms
  • Introduction to Exposure
  • Knowledge Check: Exposure 1
  • Understanding Exposure
  • Behavioural Experiments
    Optional
  • Fight Flight Freeze
  • Key points about Fight, Flight and Freeze
  • Knowledge Check: Fight, Flight or Freeze
  • IE Behaviour Experiment
    Optional
  • Claire Diary
    Optional
  • Writing Exercise: What Have You Learned about Panic?
  • Building Your Toolkit
  • Planning Your Practice Time
  • Lesson 1 Summary
  • What Did You Think About this Lesson?
    Optional
2. Breathe and Relax
  • Focus for the Lesson: Breathe and Relax
  • Status Update
  • Panic Symptom Review
    Optional
  • IE Behavioural Experiment Review
  • Understanding Hyperventilation and Relaxation
  • Key Points from Hyperventilation and Relaxation
  • Knowledge Check: Understanding Hyperventilation and Relaxation
  • A Guide to Relaxation Exercises
  • Guided Breathing Exercise 1
    Optional
  • Progressive Muscle Relaxation Intro
    Optional
  • Observation Model
  • Key Points about the Observation Model
  • Knowledge Check: Observation Model
  • Panic Attack Diary
  • Claire Diary
    Optional
  • Writing Exercise: Affirmative Writing
    Optional
  • Planning Your Practice Time
  • Lesson 2 Summary
  • What Did You Think About this Lesson?
    Optional
3. Understanding and Building Awareness
  • Focus for the Lesson: Understanding and Building Awareness
  • Status Update
  • IE Behavioural Experiment Review
  • Panic Attacks Myths
  • Testing Your Beliefs About Panic
  • Safety Behaviours
  • Key Points About Safety Behaviours
  • Knowledge Check: Safety Behaviours
  • Worry Related Behaviours
  • Key Points About Worry Related Behaviours
    Optional
  • Replacing Safety Behaviours
  • Situational Exposure Pyramid
    Optional
  • Knowledge Check: Exposure 2
    Optional
  • Behavioural Experiments Without Safety Behaviours
    Optional
  • Claire Diary
  • Writing Exercise: Expressing Yourself
    Optional
  • Planning Your Practice Time
  • Lesson 3 Summary
  • What Did You Think About this Lesson?
    Optional
4. De-Escalating Worry
  • Focus for the Lesson: De-Escalating Worry
  • Status Update
  • Panic Symptom Review
    Optional
  • Continuing the Exposure Journey
  • Creating Habits
  • Key Points About Creating Habits
  • Knowledge Check: Creating Habits
  • Replacing Safety Behaviours 2
    Optional
  • Introduction to Mindfulness
  • Key Points About Mindfulness
  • Knowledge Check: Mindfulness
  • Why Practice Mindfulness?
  • Body Scan Exercise 1
    Optional
  • Revisit the Panic Diary
  • Claire Diary
  • Writing Exercise: Stream of Consciousness
    Optional
  • Planning Your Practice Time
  • Lesson 4 Summary
  • What Did You Think About this Lesson?
    Optional
5. Putting it to Bed
  • Focus for the Lesson: Putting it to Bed
  • Status Update
  • Continuing the Exposure Journey
  • Combining Situations and Sensations
  • Situations and Sensations Exposure Pyramid
    Optional
  • Updating Your Beliefs About Panic
  • Notice and Return Meditation 1
    Optional
  • Claire Diary
  • Writing Exercise: Going Deeper
    Optional
  • Planning Your Practice Time
  • Lesson 5 Summary
  • What Did You Think About this Lesson?
    Optional
6. Last Nails in the Coffin
  • Focus for the Lesson: Last Nails in the Coffin
  • Status Update
  • Panic Symptom Review
  • Continuing the Exposure Journey
  • Keep Working
  • Claire Diary
    Optional
  • Writing Exercise: Legacy Writing
  • Review Your Toolkit and Stay on Top of Setbacks
  • What do I do From Here?