With methods and exercises based on the author's extensive clinical experience, Panic Attacks Workbook helps people understand the true nature of their panic attacks. It demonstrates the vicious cycle of habitual responses that lead to debilitating attacks, teaches how to halt this self-destructive process, and guides people along a proven path that promotes recovery.
David Carbonell outlines such cognitive behavioral methods as diaphragmatic breathing, progressive exposure, desensitization, relaxation, keeping a panic diary, and much more. He shows how to cultivate a personal attitude that facilitates solutions rather than placing blame.
He clearly explains how the very nature of panic leads people into a chronic cycle of anticipation, panic, and helplessness, and details how to overcome this pattern with innovative responses and an attitude of acceptance. Charts, worksheets, and program outlines help point the way through the workbook and on to recovery.
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About the Author
Table of Contents
PART I: INTRODUCTORY
Chapter 1. Introduction and overview
Chapter 2. The Experience of Panic (why don't people recover spontaneously?)
Chapter 3. The Panic Trick (recovery requires breaking the trick)
Chapter 4. The Recovery challenge (developing a workable view of the problem)
Chapter 5. Breaking the Trick
PART II: THE INGREDIENTS FOR RECOVERY
Chapter 6. What maintains panic?
Chapter 7. What you need to recover
Chapter 8. The panic cycle.
Chapter 9. The four kinds of symptoms, and how to deal with each
Chapter 10. Breaking the panic cycle (exposure)
Chapter 11. Discussion of coping techniques (their double edged nature)
PART III: ON ACCEPTANCE
Chapter 12. What acceptance means. Why it needs to guide and color your entire effort.
Chapter 13. Secrecy and self disclosure
Chapter 14. Anger
Chapter 15. Self Talk: the heckler
Chapter 16. Dealing with the issues of "Why?", "Why me?", and the "root cause".
PART IV: COPING TECHNIQUES/DOING IT
Chapter 17. Breathing
Chapter 18. A five step process for panic - AWARE
Chapter 19. The actions stage of AWARE
Chapter 20. The Panic Diary
Chapter 21. Relaxation techniques
Chapter 22. Self Talk: Working with The heckler
Chapter 23. Exposure
PART V: ANTICIPATORY WORRY
PART VI: PITFALLS
PART VII: SUMMARY, GUIDING RULES
PART VIII: IF YOU NEED MORE