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

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