CBT4PANIC. Overcome Panic & Anxiety attacks fast

Course Curriculum

Chapter 1: Understanding Panic & Anxiety

Lecture 1: Introduction

Lecture 2: Section 1 Complete PDF

Lecture 3: Anxiety is not always a bad thing

Lecture 4: Understanding Fight or Flight

Lecture 5: We 'Panic' because we make a mistake

Lecture 6: Understanding the Cycle of Fear

Lecture 7: Why we have repeated panic attacks

Lecture 8: The role of Safety Seeking Behaviour

Lecture 9: The Avoidance Trap

Lecture 10: Blank Worksheets

Chapter 2: Rapid Recovery Skills

Lecture 1: Section 2 Complete PDF

Lecture 2: Catch it. Check it. Change it.

Lecture 3: The Downward Arrow Technique

Lecture 4: Panic attacks can't do you any actual harm

Lecture 5: Correcting common anxiety false alarms

Lecture 6: Dealing with obsessional thoughts

Lecture 7: Keeping a Panic Attack Diary

Lecture 8: Acceptance Behaviour Strategies

Lecture 9: Stop stirring the pond

Lecture 10: It will pass – Give it time

Lecture 11: Summary of acceptance strategies

Lecture 12: MIndfulness Techniques

Lecture 13: See the thoughts as just thoughts

Lecture 14: Test Pilot Mode

Lecture 15: Normalising Statements & Flash Cards

Lecture 16: Normalising statements during panic

Lecture 17: Sample Flashcard

Lecture 18: How practice develops

Lecture 19: Don't worry about the 'details'

Chapter 3: Putting your skills into PRACTICE

Lecture 1: Section 3 Complete PDF

Lecture 2: Graduated Exposure Practice

Lecture 3: 3 types of Graduated Exposure

Lecture 4: Overcome fear of physical sensations

Lecture 5: How to deal with palpitations

Lecture 6: Overcome dizziness and light headedness

Lecture 7: Overcome shaking and tension

Lecture 8: Example of Interoceptive Exposure

Lecture 9: Lose your fear of external situations

Lecture 10: Break it down into small steps

Lecture 11: The importance of S.M.A.R.T goals

Lecture 12: Practice essentials

Lecture 13: Learning how to 'wait' and not run

Lecture 14: Example exposure worksheet

Lecture 15: Example exposure session for external situations

Lecture 16: Letting go of safety seeking behaviours

Lecture 17: Imaginal exposure practice for difficult situations

Lecture 18: Getting creative with 'Behavioural Experiments'

Lecture 19: Sample behavioural experiments and summary of section 3

Chapter 4: Maintaining Recovery

Lecture 1: Section 4 Complete PDF

Lecture 2: Troubleshooting if progress is slow

Lecture 3: Dealing with setbacks – A vital part of recovery

Lecture 4: Essential reminders

Lecture 5: Moving beyond all doubt

Lecture 6: Common ways we maintain anxiety and how to deal with them

Lecture 7: Dealing with a continuous feeling of anxiety

Lecture 8: Unusual symptoms – symptom shifting

Lecture 9: It doesn't feel like 'just anxiety'

Lecture 10: Normalise your routine – do less self focussing

Lecture 11: Dealing with waking from sleep in panic

Lecture 12: Diet and exercise

Lecture 13: What about medication

Chapter 5: Emergency Video and Audio

Lecture 1: Emergency Video to help during a panic attack

Lecture 2: Audio recap of Section 1 – Understanding panic

Lecture 3: If you feel overwhelmed

Lecture 4: Help during a panic attack

Lecture 5: Dealing with palpitations

Lecture 6: If you wake up in panic

Lecture 7: If you can't sleep

Lecture 8: Dealing with 'Mental Panic'

Lecture 9: Doing the practice successfuly

Chapter 6: Bonus Workbooks

Lecture 1: Dialogues between a therapist and a patient with panic disorder

Lecture 2: Overcoming Obsessional thoughts associated with panic disorder

Lecture 3: An introduction to Mindfulness