Coping with Panic Attacks: This workbook is designed to provide you with some information about panic attacks and panic disorder and suggested strategies for how you can manage your panic and anxiety.  It is organised into modules that are designed to be worked through in sequence.  Although it is not necessary that you complete one module before going on to the next, this is recommended. Each module includes information, worksheets, and suggested exercises or activities.

Module 1: Overview of Panic

This module describes panic attacks and panic disorder and looks at the symptoms of panic.

Module 2: More About Panic

The aim of this module is to provide you with some more detailed information on how panic attacks actually develop. This module will also describe how panic attacks develop into panic disorder and what treatment strategies may be useful.

Module 3: The Thinking-Feeling Connection

This module describes automatic thoughts and explores how thoughts influence feelings.

Module 4: The ABC's of Thinking and Feeling

This module explores how you can use a thought diary to monitor the unhelpful thoughts that can lead to how you feel about a particular situation.

Module 5: Unhelpful Thinking Styles

This module describes a number of common unhelpful thinking styles that can lead to negative emotions.

Module 6: Detective Work and Disputation

Module 6 explores how you can examine and challenge unhelpful thoughts by expanding the thought diary described in Module 4.

Module 7: Evaluation and balanced thinking

This module describes how you can summarise how you have challenged unhelpful thoughts by producing a balanced thought.

Module 8: Core Beliefs

Core beliefs are often at the root of unhelpful thoughts that are particularly difficult to change. This module looks at core beliefs and how to change them.

Module 9: Coping with Physical Alarms - Exposure Part 1

The aim of this module is to give you information about how to challenge your beliefs about panic symptoms by actually experiencing them. Research has shown that this is particularly important in being able to successfully overcome panic symptoms and distress about panic symptoms.

Module 10: Coping with Physical Alarms - Exposure part 2

The aim of this module is to give you information about exposure to activities and situations in which you are worried that panic attacks might occur.

Module 11: The Calming Technique

This module describes how you can reduce your anxiety by gaining control of your breathing.

Module 12: Self Management

This final module describes how to maintain gains and continue the progress that has been made throughout the previous modules.

Download the entire workbook

Click the link above to download all modules in this workbook at once, as a zip file.