How to overcome anxiety & panic attacks

Course Curriculum

Chapter 1: Introduction

Lecture 1: Promo

Lecture 2: Introduction

Lecture 3: Disclaimer

Lecture 4: Initial diagnosis – ruling out anything else, gaining confidence

Lecture 5: How it feels to have a panic attack

Lecture 6: Is there something wrong with me?

Lecture 7: From Panic Attack to Panic Disorder

Lecture 8: Can panic attacks be overcome?

Lecture 9: Is this course right for you?

Chapter 2: Creating a safe zone

Lecture 1: Introduction to the second session

Lecture 2: Resourcing

Lecture 3: Grounding 101

Lecture 4: Externalization

Lecture 5: Butterfly tap

Lecture 6: 4-4-4-4 Breathing

Lecture 7: 4-4-6-2 Breathing

Lecture 8: Using a Paper Bag

Chapter 3: Understanding panic attacks

Lecture 1: What is fear?

Lecture 2: How emotions are created

Lecture 3: The vicious cycle of the overactive alarm system

Lecture 4: Catastrophizing and the cycle of panic

Lecture 5: The interaction of the 3 brains

Lecture 6: Recording our progress

Lecture 7: Assess your level of mindfulness

Lecture 8: Online automated Mindfulness assessment scale

Lecture 9: Another mindfulness meditation to develop the powers of the pre-frontal cortex

Chapter 4: Questioning the mind

Lecture 1: Monitoring your inner level on anxiety

Lecture 2: Make a list of your thoughts

Lecture 3: How to question our thoughts

Lecture 4: Cognitive Bias Part 1

Lecture 5: Cognitive Bias Part 2

Chapter 5: Understanding the symptoms

Lecture 1: Let's deepen with another mindfulness meditation

Lecture 2: Panic Attack Symptoms Explained – Introduction

Lecture 3: Panic Attack Symptoms Explained – Elevated heart rate aka "Heart Palpitations"

Lecture 4: Panic Attack Symptoms Explained – Dizziness and Light Headedness

Lecture 5: Panic Attack Symptoms Explained – Feeling weakness or faint

Lecture 6: Panic Attack Symptoms Explained – Breathing difficulties, shortness of breath

Lecture 7: Panic Attack Symptoms Explained – Chest pain or constriction

Lecture 8: Panic Attack Symptoms Explained – Tingling & Chills

Lecture 9: Panic Attack Symptoms Explained – Trembling, Shaking, Sweating

Lecture 10: Panic Attack Symptoms Explained – Dry mouth

Lecture 11: Panic Attack Symptoms Explained – Ringing in the ears

Lecture 12: Panic Attack Symptoms Explained – Tense muscles

Lecture 13: Panic Attack Symptoms Explained – Heat Flashes

Lecture 14: Panic Attack Symptoms Explained – Nausea

Lecture 15: Nausea Relief Massage

Lecture 16: Panic Attack Symptoms Explained – A need to go to the toilet

Lecture 17: Panic Attack Symptoms Explained – Heightened vigilance for physical danger

Lecture 18: Panic Attack Symptoms Explained – Feelings of unreality and detachment

Lecture 19: Panic Attack Symptoms Explained – Fears of becoming confused

Lecture 20: Learning abdominal breathing

Chapter 6: Learning to decondition the body

Lecture 1: Why Avoidance makes fear worse

Lecture 2: First experience of deconditioning a fear

Lecture 3: What is habituation and deconditioning?

Lecture 4: Keys for habituation & Deconditioning

Lecture 5: Exploring relaxation 1

Lecture 6: Explaining the first relaxation excercise

Lecture 7: Second relaxation excercise

Lecture 8: Progressive relaxation 1

Lecture 9: Progressive relaxation 2

Lecture 10: Progressive relaxation 3

Chapter 7: Deconditioning the body & mind

Lecture 1: Instructions for the friend

Lecture 2: More mindfulness meditation

Lecture 3: Introduction to the habituations

Lecture 4: Make a habituation plan

Lecture 5: Instructions how to do a habituation & deconditioning session

Lecture 6: Instructions how to do daily small habituations

Lecture 7: Introduction to the individual habituation sessions

Lecture 8: Habituation & Deconditioning Group A – Elevated Heartrate

Lecture 9: Habituation & Deconditioning Group A – Lack of Balance

Lecture 10: Habituation & Deconditioning Group A – Dizziness

Lecture 11: Habituation & Deconditioning Group A – Nausea

Lecture 12: Habituation & Deconditioning Group B – Hot flashes

Lecture 13: Habituation & Deconditioning Group B – Difficulty breathing

Lecture 14: Habituation & Deconditioning Group B – Light Headedness

Lecture 15: Habituation & Deconditioning Group B – Hyper Ventilation

Chapter 8: A look into the past

Lecture 1: Intro to working on our history

Lecture 2: Resource pendulation excercise

Lecture 3: Write down the first panic attack

Lecture 4: Analyze & Reframe the first panic attack

Lecture 5: Analyze what triggered the first panic attack

Lecture 6: Reprocess the 1st panic attack

Lecture 7: Uncovering the roots of our catastrophic thinking pattern – Part 1

Lecture 8: Uncovering the roots of our catastrophic thinking pattern – Part 2

Lecture 9: Overcoming Panic Disorder through Self acceptance and recruiting others

Lecture 10: Working on Agoraphobia

Lecture 11: Concluding this section

Chapter 9: Practical tools for dealing with panic attacks