Many people experience some mild sensations when they feel anxious about something, but a panic attack is much more intense than usual. A panic attack can be very frightening and you may feel a strong desire to escape the situation or to seek emergency assistance.
Panic disorder is used to describe the condition where panic attacks seem to happen unexpectedly rather than always in predictable situations. Importantly, someone with panic disorder has a persistent fear of having another attack or worries about the consequences of the attack. Many people change their behaviour to try to prevent panic attacks. Some people are affected so much that they try to avoid any place where it might be difficult to get help or to escape from. When this avoidance is severe it is called agoraphobia.
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.
This module describes panic attacks and panic disorder and looks at the symptoms of 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.
This module describes automatic thoughts and explores how thoughts influence feelings.
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.
This module describes a number of common unhelpful thinking styles that can lead to negative emotions.
Module 6 explores how you can examine and challenge unhelpful thoughts by expanding the thought diary described in Module 4.
This module describes how you can summarise how you have challenged unhelpful thoughts by producing a balanced thought.
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.
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.
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.
This module describes how you can reduce your anxiety by gaining control of your breathing.
This final module describes how to maintain gains and continue the progress that has been made throughout the previous modules.
Click the link above to download all modules in this workbook at once, as a zip file.
What is Panic?
Biology & Psychology of Panic
Vicious Cycle of Anxiety
Progressive Muscle Relaxation
Physical Sensations and Panic
Download all information sheets (zip file)
Breathing Rate Record
Anxiety Symptoms Record
Situational Exposure Diary
Internal Exposure Record
Download all worksheets (zip file)
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