Panic

The experience of panic can be debilitating and overwhelming. But did you know it is experienced in ~40% of the population? Watch this series to learn about panic and some ways to manage physical sensations. Let’s get you comfortable in your own skin again.

Disorder

Dr. Michelle Olaithe

Panic is the sensation of sudden uncontrollable fear or anxiety. Let’s learn a little bit more about what panic is and do a self-assessment.

What is panic?

Session 01

Setting goals is about giving yourself a clear road map of where you want to be at the end of therapy. This session will ensure you have some very clear, targeted, and measurable end points.

Goal setting

Session 02

In this session we will talk about ways to manage the physical symptoms of panic. These are the bodily sensations of fight or flight.

Managing panic

Session 03

Our moods colour our thinking but did you know that your thinking can maintain or amplify a certain mood? This program and activity will help you isolate patterns to your thinking during certain moods and figure out if your thoughts are helpful or need to be shifted.

Thought-mood connection

Session 04

Core beliefs are things we hold to be true. We hold them about ourselves, other people, and the world, and use them to guide our thinking and behaviour. This session uncovers the core beliefs sitting beneath your automatic thoughts.

Core beliefs

Session 05

Automatic thoughts are often negative and don’t have a lot of evidence to support them, however sometimes this evidence is not apparent at first glance. This session asks you to evaluate the evidence for and against your automatic thoughts and to develop a more balanced thought.

Disputation and evidence

Session 06

A fear hierarchy is a step ladder to conquering your fear. You take your scariest thing and break it down into steps, then take one step at a time.

Fear hierarchy

Session 07

Our emotions are felt in our body and in our mind. Sometimes stress and negative emotions can mean we hold tension in our body, in our muscles. This exercise draws on that mind-body connection to get you relaxing in your body for a more relaxed state of mind.

Progressive muscle relaxation

Session 08

Self-development doesn’t have to end here. Now is the time to practice the skills you’ve learned along the way or add to your learning. This session encourages you to evaluate what you have achieved by reflecting on the goals you set at the beginning of these sessions.

Continued development and self management

Session 09

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