Get Well: If You Are Really Fed Up With Panic And Anxiety

A step-by-step guide based on Cognitive Behavioral Therapy (CBT) and Midfullness to help you overcome panic & anxiety

What you'll learn

How to handle the thoughts that trigger panic and anxiety before they launch you into the vicious cycle

How to stop or even prevent an attack by means of SOS techniques

The theory behind panic and anxiety

How to implement anxiety hierarchy practices and panic simulation that eventually take you back into a panic- and anxiety-free life

How to change your explanatory style for permanent results and mental wellbeing

Cognitive Behavioral Therapy and Mindfullness - based tools

Requirements

No prior experience is needed

Description

Overcoming panic and anxiety is a lot like getting into shape: you don't need overly laborious theory and an endless repertoire of quirky techniques to get there. All you need is a well-structured, simple yet comprehensive guide that contains all the basics and, most importantly, helps you consistently stick to them. In other words, it's not the lack of theory that makes getting into shape or overcoming panic & anxiety challenging but to consistently implement everything you need over a sustained period. Many people even make noticeable progress by means of the plethora of techniques found on the internet only the improvement is not permanent because steady progress requires structure and gradually increasing levels of difficulty.This course intends to provide you with exactly that well-structured, simple yet comprehensive guide that you need for steady progress: a step-by-step program that contains everything you need but is simple enough for you to follow and not to get lost in the details. It is designed to hold your hands as much as possible on your healing journey and eventually lead you back into a panic- and anxiety-free life.The program can be followed at your own pace but usually takes around 5-10 weeks to complete. Most people can expect a significant improvement after 2-4 weeks. The curriculum builds on modern psychological tools such as Cognitive Behavioral Therapy (CBT) and Mindfulness and is divided into 5+1 major blocks: We first learn the essentials about panic and anxietyThen, we master SOS techniques that help you stop or even prevent an attackUp next, we will learn about the thought patterns that make you prone to panic and anxiety. Also, we will learn how to handle the anxious thoughts that launch you into panic and flood you in an attack. This way you will be able to catch these triggering thoughts early, when you are only just on the way to an attack thereby preventing the attack and making you less and less anxious overall.Finally, we put everything into work by hitting the field: by building anxiety hierarchy practices you will expose yourself to gradually more and more challenging situations so that your reptile brain can learn not to be afraid of them.Along last, Panic Simulation, a great practice to fear panic symptoms less, dots the I's and crosses the T's. Extra: we will learn about explanatory styles for permanent results and an overall better mental well-being. This last section also contains my story to give you an example of how a healing journey looks like as well as the summary of everything we have learnt throughout the course.Hope to see you in the class!

Overview

Section 1: Introduction

Lecture 1 Introduction

Lecture 2 How panic & anxiety disorder develops

Lecture 3 Our roadmap out of panic & anxiety

Section 2: SOS techniques

Lecture 4 Library of SOS techniques

Lecture 5 How to perform each SOS technique

Section 3: Logging your attacks and anxious thoughts

Lecture 6 Panic & anxiety logbook

Section 4: Mindgame - what to do with the anxious thoughts…

Lecture 7 Cognitive traps

Lecture 8 Cognitive traps - example 1

Lecture 9 Cognitive traps - example 2

Lecture 10 What to do with anxious thoughts

Lecture 11 What else to do with anxious thoughts

Lecture 12 Handling embarassment

Section 5: Panic Simulation

Lecture 13 Panic simulation: what & how

Section 6: Hit the field - anxiety hierarchy practices

Lecture 14 Anxiety hierarchy

Lecture 15 Anxiety hierarchy - a second example

Lecture 16 Guide for your own anxiety hierarchy practices

Section 7: Extra

Lecture 17 Explanatory styles

Lecture 18 My story

Lecture 19 Summary

People who struggle with panic and anxiety and finally want to get better