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Prevail over panic attacks—evidence-based strategies for getting your life back
Whether you’re new to having panic attacks or have suffered from them for many years, you can free yourself from the grip they have on your life. Overcoming Panic Attacks is filled with effective strategies that offer you different ways of thinking, feeling, and behaving so you can increase your flexibility in uncomfortable situations and go after the life you want.
Drawing from his personal experience, expertise, and clinical work, Dr. David Shanley unpacks the mystery around panic attacks across many different life situations and offers you hope and tangible strategies to effectively manage your panic attacks.
Overcoming Panic Attacks includes:
Evidence-based strategies—Discover practical strategies based on cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT).
Anxiety vs. panic—Learn the important differences between anxiety and panic, including detailed symptoms and experiences of each.
Go deeper—Explore helpful suggestions on how to take some of the strategies to the next level by turning inward to complete more in-depth exercises.
Reduce the frequency and severity of your panic attacks with these scientifically supported strategies so you can get back to feeling and functioning like yourself again.
From the Publisher
Some of the practical methods for overcoming panic attacks you’ll find inside:
Don’t engage with that thought
A great cognitive strategy is to train your mind not to engage with panicky thoughts in the first place.
Try the strategy below:
Notice the thought. Take a step back and decide to not engage with it.
Practice saying to yourself, “I’m noticing I’m having the thought that [insert thought].” For example, instead of saying to yourself, “I’m having a panic attack and it’s going to ruin this event,” you could say, “I’m noticing I’m having the thought that this panic attack is going to ruin everything.” Notice here that you’re not being asked to change or judge the thought. Instead, you’re being encouraged to watch your mind as it wants to race ahead, jump to conclusions, and engage in the rest of the distortions.
Stay present and be an observer. Just notice the thoughts without being consumed by them.
Catch the negative thought and reframe it
Think of at least three negative thoughts you have been struggling with—either before, during, or after a panic attack. Let’s see if you can reframe them.
Here are a couple examples to get you started:
Thought: My life is over if these panic attacks continue.
Reframe: Panic attacks are a challenge that I have to face right now, and life will go on.
Thought: I am so weak.
Reframe: I have many strengths, and when I learn and practice strategies to deal with panic attacks, I will be even stronger.
Come up with a reframe for each thought you’ve been struggling with. Each day this week, reframe three different thoughts to start shifting your pattern of thinking.
Practice self-compassion
Panic attacks may make you feel weak, broken, and inferior, when in fact, none of this is true. Remember, you are strong for taking on these challenges to deal with your panic attacks.
So, take a few minutes now to intentionally channel some compassion to yourself by considering these questions:
What are some kind things you can tell yourself about your own self-worth?
Which aspects of yourself do you feel most positive about?
What do you believe you are capable of?
Remember that not everything your mind tells you is true, and that by being more compassionate with yourself, the negative part of you will have less sway over your feelings about yourself.
Publisher : Rockridge Press (June 9, 2020)
Language : English
Paperback : 126 pages
ISBN-10 : 1646117247
ISBN-13 : 978-1646117246
Item Weight : 8 ounces
Dimensions : 5.83 x 0.35 x 8.27 inches
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