Panic Attacks: a short introductory guide

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Review: This well-written, very readable book, contains many real-life examples and provides detailed instructions on effective cognitive behavioural techniques for overcoming social phobia and shyness.

The Do's of Assisting With Panic Attacks

Those who lack confidence when they are with other people, or feel embarrassment when meeting new people, are likely to benefit from reading this book. It is suitable for those with crippling, entrenched problems right through to those with mild feelings of discomfort and social shyness.

The first part of the book explains the origins of social anxiety and the impact of such anxiety. The second part provides a complete practical guide to overcoming these feelings, changing thinking patterns, reducing self- consciousness and building confidence. The author explains how to deal with upsetting thoughts, overcome avoidance and manage symptoms of anxiety through relaxation, distraction and panic management.

Panic Attacks: a short introductory guide to panic and its management by Jerry Kennard - apinexinta.tk

Finally, the third part provides a number of "optional extras" such as an explanation of the long-term effects of being bullied and a guide to relaxation. Real life examples. Review: The DVD begins by presenting a brief look at the experiences of people with social anxiety and an explanation of the underlying fear.

Viewers are then introduced to the concept of self monitoring in order to gain a more objective understanding of their problems. Subsequent sections cover cognitive restructuring and graded exposure, with the experts providing an explanation of the techniques and their rationale, and the people with the social anxiety demonstrating how they implemented these strategies in the management of their own social anxiety.


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The practical demonstrations of cognitive restructuring are particularly helpful in terms of illustrating to viewers how thoughts, feelings and behaviours are recorded on forms such as those included in the self-help treatment manual. It also provides useful examples of the types of evidence which can be used to challenge unrealistic or extreme thoughts. Furthermore, the experiences of one person as he undergoes an exposure task highlights to the viewer the importance of courage, perseverance and acknowledgment of one's accomplishments in achieving success in overcoming social phobia.

Medication as a treatment option is briefly discussed although viewers are informed of the limitations associated with this type of therapy.

Anxiety disorder

Finally, the video deals with setbacks, presenting them as a normal part of the recovery process, and hence urging the viewer not to lose hope when they are encountered. This DVD is well-structured, practical and informative.

Techniques and concepts are explained in a clear, straightforward manner and consolidated by practical examples. Review: This is a comprehensive workbook that will surely work as a helpful reference for individuals who suffer with mild to moderate anxiety in social situations. It will also be helpful for individuals who suffer with feelings of shyness. The Cognitive Behavioural Therapy CBT techniques are explained well so that the reader understands the rationale for the exercises and how to put them into practice.

This book includes a number of self-assessments that help you learn more about yourself. Chapter 4 includes an assessment on motivation and readiness for change. This assessment is helpful as it allows the reader to assess where they are at and modify the goals accordingly. Chapter 8 builds on the idea of exposure to social situations.

A number of novel exercises are suggested. For example, knocking something over in a supermarket being the centre of attention or saying no when you don't want to do something conflict with others. The book also teaches listening, assertiveness and communication skills which will help build confidence. This book is recommend as a reference for individuals who would like to reduce anxiety in social situations but also for individuals who want to challenge themselves and build confidence! Suitable for Carers Review: This book explains that stress is what we experience when we feel that the demands or pressures on us are greater than our ability to cope.

Too much stress can have a negative impact on us, almost without our noticing it. It can affect our family life, friendships and other relationships, our work life and our physical and emotional wellbeing. Part one of this booklet talks about how stress starts, what keeps it going and how thoughts play a role in this process. Part two looks at the practical skills that you can use to combat the symptoms of stress. This booklet encourages you to think, feel and act differently in order to regain a more balanced outlook on life and manage it more effectively.

Attractive, easy-to-read'. Review: This is a workbook designed to teach the most effective stress management and relaxation techniques and exercises. The book is currently in its sixth edition and now offers a number of new techniques for challenging problems in the area of stress management. There is a chapter on "worry control" to help people manage their mental stress and a section on coping with anger-provoking situations.

A chapter on 'thought stopping' shows readers how to stop and then neutralise distressing thoughts. The book includes many real-life examples and practical exercises. Mindfulness approach Review: This workbook provides a comprehensive collection of mind-body exercises, mindfulness information and background on stress reduction.

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The exercises are so practical and can't help but provide the reader with plenty of "Aha! Mindfulness exercises seem to develop the brain's ability to deal with anxiety and stress. Each chapter gives you just enough information to understand the subject and useful exercises that can be applied directly to your practice. Chapter 1 defines mindfulness and talks about habitual thinking patterns, which can be very destructive time-wasters and lead to stress.

The first formal practice involves eating a raisin mindfully and there's a 3-minute check-in to help you get a better idea of how the practice works. The meditations are approachable and for most of them you don't need to do anything special. A short meditation can be done at your desk or simply seated on the sofa with the TV off, of course! Later chapters do get into meditation postures, including sitting poses and lying poses.

Chapter 6 on "Deepening Your Practice" includes yoga-based stretches that will help relax your muscles. The CD can be put on your Ipod or MP3 player and start you off with short meditations, working up to full body scans and meditations that last one hour.


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The Five Steps of AWARE

If yes, have you experienced any of the following symptoms during those minutes? Palpitations, pounding heart, or accelerated heart rate? Trembling or shaking? Shortness of breath or a feeling that you are being smothered? Feeling like you are choking? Chest pain or discomfort? Nausea or stomach ache? Feeling dizzy, light-headed or faint? These steps, and all the steps necessary to overcome panic disorder and phobia, are covered in much more detail in my Panic Attacks Workbook.

It's not your job to bring the panic attack to an end; that will happen no matter what you do.


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  4. Don't take my word for it. Review your personal history with panic attacks. Have you ever had one that didn't end? The fact is, every panic attack ends no matter what you do. If you respond in the most cogent way possible, and do a good job at bringing it in for a soft landing, that panic attack will end. And if you do everything the most unhelpful way possible - struggling and resisting and fleeing in ways that make the panic worse - that one will end also.

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    Even the first panic attack a person has, when they have the least idea of what's happening, those end as well. The end of a panic attack is a part of a panic attack, just as much as the start of one is a part of it. It's not something you need to supply or make happen. The panic attack will end no matter what you do.

    Even when you don't believe it will end, when you have the fearful thoughts that it will last forever, it still ends. So what is your job during a panic attack? It's a more modest task than you probably supposed.

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