10 Simple Solutions to Panic: How to Overcome Panic Attacks, Calm Physical Symptoms, and Reclaim Your Life

Overview

We all get scared sometimes. Our hearts race, our breath gets shallow, and our hands and feet turn icy cold?these physical expressions of fear are our normal responses to things that threaten us.

But moments of panic can cause you to experience these feelings with no apparent cause, robbing you of confidence and composure unexpectedly throughout your day. You deserve to be free from these troublesome moments, and the ten easy and effective techniques you'll find in 10 Simple ...

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Overview

We all get scared sometimes. Our hearts race, our breath gets shallow, and our hands and feet turn icy cold—these physical expressions of fear are our normal responses to things that threaten us.

But moments of panic can cause you to experience these feelings with no apparent cause, robbing you of confidence and composure unexpectedly throughout your day. You deserve to be free from these troublesome moments, and the ten easy and effective techniques you'll find in 10 Simple Solutions to Panic make it not only possible but also easy. Learn how to monitor your episodes of panic, and find out how to replace your anxious, racing inner monologue with calm, realistic thinking. Discover safe and comfortable ways to face fearful situations. Breathing exercises, stress reduction techniques round out this approach to overcoming panic that promises to restore your security and peace of mind.

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What People Are Saying

Michelle G. Craske
Antony and McCabe have presented evidence-based treatments for panic disorder from both psychological and pharmacological view points in a superbly clear and succinct manner. Undoubtedly, their overview will be a tremendous aid for individuals in need of treatment guidance for panic disorder. Their review provides an excellent resource for professionals as well.
Ph.D., professor of psychology, University of California, Los Angeles
Norman B. Schmidt
There are plenty of self-help books for anxiety and panic; however, Antony and McCabe provide something novel and much needed-a concise, easy-to-read manual fully grounded in scientifically-based clinical practice. 10 Simple Solutions to Panic is sure to provide much needed guidance and assistance to anxiety sufferers. I would highly recommend it to my patients.
Ph.D., professor of psychology and director of the Anxiety and Behavior Health Clinic at Florida State University in Tallahassee, Fla.
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Product Details

Meet the Author

Martin M. Antony, PhD, is professor and chair in the department of psychology at Ryerson University in Toronto, Canada. He is also director of research at the Anxiety Treatment and Research Centre at St. Joseph’s Healthcare, Hamilton, Ontario, and a past president of the Canadian Psychological Association. An award-winning researcher, Antony is coauthor of The Shyness & Social Anxiety Workbook, When Perfect Isn't Good Enough, and more than 25 other books. His research, writing, and clinical practice focus is on cognitive behavioral therapy and the treatment of anxiety disorders. He has been widely quoted in the American and Canadian media.

Randi E. McCabe, PhD, is psychologist-in-chief and director of the Anxiety Treatment and Research Centre at St. Joseph's Healthcare Hamilton. She is also associate professor in the department of psychiatry and behavioural neurosciences at McMaster University in Ontario, Canada.

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Table of Contents

Acknowledgments v
Introduction 1
1 Understand Your Panic and Fear 6
2 Make a Contract and Set Realistic Goals 20
3 Track Your Panic Symptoms 32
4 Replace Anxious Thinking with Realistic Thinking 42
5 Confront Places Where Your Panic Attacks Occur 61
6 Confront Your Physical Symptoms 78
7 Stop Playing it Safe--Eliminating Subtle Avoidance 92
8 Learn to Breathe Normally 98
9 Reduce Life Stress and Improve Your Health 107
10 Choose Medications that Work 117
Afterword 129
Recommended Readings and Videos 133
References 136
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