Panic Attack Recovery Program

1. The surprising truth about panic

   3 lessons

   1. Intro – Panic attacks and anxiety: what´s the difference?
   2. Diagnostic criteria
   3. Rachel´s first panic attack

2. The hidden triggers that keep you stuck

   10 lessons

   1. What triggers a panic attack? Part 1
   2. What triggers a panic attack? Part 2
   3. Gastroesophageal reflux (Non-essential)
   4. Paresthesia, Lightheadedness, Stiffness and Jelly legs (Non-essential)
   5. Derealization and depersonalization (Non-essential)
   6. Derealization and depersonalization (Non-essential)
   7. Hormonal half-lives and an elevated baseline level of stress (Non-essential)
   8. Exceptions (Non-essential)
   9. Bonus video 1: Introduction to the Applied Tension Technique
   10. Bonus video 2: Applied Tension - Quick version for daily practice

3. How panic escalates into a cycle

   9 lessons

   1. So, what happened when Rachel locked up the coffee shop?
   2. Our built-in alarm system - The amygdala
   3. Sam’s first panic attack
   4. From avoidance and fear to panic disorder: A self-fulfilling prophecy
   5. Trapped inside panic disorder and agoraphobia Part I: Classical conditioning
   6. Trapped inside panic disorder and agoraphobia Part II: Operant conditioning
   7. Trapped inside panic disorder and agoraphobia Part III: The power of automatic negative thoughts
   8. Recognize and detach yourself from automatic thoughts
   9. Catastrophizing

4. Breaking free with proven models

   3 lessons

   1. Putting the pieces together: A model of panic attacks and panic disorder
   2. Severe stress, burn out, grief, lack of emotional control and panic attacks: A complicated story
   3. The Ambivalence Cross: Setting goals for your treatment

5. From fear to fearlessness

   4 lessons

   1. Reaching fearlessness
   2. Exposure therapy and the anxiety hierarchy
   3. A general list of exposure sessions
   4. Boarding the helicopter

6. Rebalancing body and mind

   9 lessons

   1. Breath, stress, recovery and crisis
   2. Regain balance Part I: Recognize abnormalities
   3. Regain balance Part II: Abdominal breathing
   4. Regain balance Part III: From progressive relaxation to applied relaxation
   5. Bonus video: Progressive relaxation - Guided exercise
   6. Regain balance Part IV: A long-term solution
   7. Regain balance Part V: Physical exercise, a good night's sleep, dietary habits, social interactions and forest bathing
   8. Regain balance Part VI: Handling the crisis - Cold facial immersion
   9. It’s all about the threshold