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
  • Weekly Check-Up
  • Meet ClairePreview
  • Claire at the Psychologist's Office
  • Barriers
  • My Achievement Goals
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Mapping My Symptoms
  • Mapping My Symptoms
  • Progressive Muscle Relaxation 1
  • Understanding Hyperventilation and Relaxation
  • Breathing Measurement Chart 1
  • Why do Breathing Exercises?
  • Guided Breathing Exercise 1
  • Isometric Relaxation
  • Claire Diary
  • Your Diary
2. Fighting Anxiety with Exposure
  • Weekly Check-Up
  • Safety Behaviours
  • Body Scan Exercise 1
  • Worry Related Behaviours
  • Identifying Safety Behaviours
  • Introduction to Exposure
  • Creating Your Exposure Heirarchy
  • Building Healthy Relationships
  • Progressive Muscle Relaxation 2
  • Guided Sleep 1
  • Claire Diary
  • Your Diary
3. Observe and Handle Worry
  • Weekly Check-Up
  • Observation Model
  • Getting to Know the Observation Model
  • Observation Model: Panic Situation
  • Observation Model: Safe Situation
  • 2nd Level Worry
  • Introduction to Homework About 2nd Level Worry
  • Mapping Worry About Worry
  • Mapping My Worry Supporters
  • Progressive Muscle Relaxation 3
  • Postponement Periods
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Floating Leaves 1
  • Exposure Progress Update
  • Breathing Measurement Chart 2
  • Guided Breathing Exercise 2
  • Guided Sleep 2
  • Claire Diary
  • Your Diary
4. Fine-Tuning Your Thoughts
  • Weekly Check-Up
  • Why Worry Escalates
  • Body Scan Exercise 2
  • Breathing Measurement Chart 3
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
  • Creating Alternative Thoughts 1
  • Progressive Muscle Relaxation 4
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
  • Creating Alternative Thoughts 2
  • Exposure Progress Update
  • Guided Sleep 3
  • Claire Diary
  • Your Diary
5. Taking the Driver's Seat
  • Weekly Check-Up
  • Inner Dialogue
  • Exploring our Inner Dialogue
  • Creating Supportive Inner Dialogue
  • Focused Attention
  • Body Scan Exercise 3
  • Guided Breathing Exercise 3
  • Creating Habits
  • Breathing Measurement Chart 4
  • Introduction to Mindfulness
  • Notice and Return Meditation 1
  • Exposure Progress Update
  • Claire Diary
  • Your Diary
6. Habits for Life
  • Weekly Check-Up
  • Claire Summarizes her Journey
  • Keep Working
  • Finding the Tool to Deal with the Trigger 1
  • Claire Diary
  • Your Last Diary Entry
  • What do I do From Here?