Coping with Panic Disorder

Having panic attacks can be a distressing, scary experience, often causing individuals to avoid day-to-day situations and interactions that may trigger panic at whatever cost. If this sounds like you, this program is here to help.

Resilify's CBT for Panic Disorder program is designed to provide you the tools and knowledge needed to help get a handle on panic attacks. Through the lens of cognitive behavioral therapy (CBT)--one of the strongest evidence-based therapies to target panic--you will learn to:

• Understand the functions of and mechanisms behind feelings of panic
• Identify and manage signs of panic before they turn into full-blown attacks
• Address unhelpful thought patterns associated with panic
• Practice relaxation techniques to counteract panic
• Tolerate and even participate in settings that may cause panic attacks

With targeted lessons, video summaries, and interactive activities, Resilify's CBT for Panic Disorder program can be a powerful tool as you continue your journey of self-improvement.

Program Sessions

Session 1: Introduction to Panic Disorder

Overview: Learn what Panic Disorder is (and isn't), what biological and environmental factors contribute to it, and reflect on what panic looks like for you.

Activities: Begin to think about what causes panic for you, reflecting on the feared outcomes of a given situation.

Session 2: CBT as an approach for Panic Disorder

Overview: Learn about cognitive behavioral therapy, and why it is the gold standard in the psychotherapeutic treatment of panic.

Activities: Check-in with your body to notice which physical sensations are associated with calm and which are associated with panic.

Session 3: Unhelpful Thinking Styles and Modification

Overview: Practice the thought monitoring skills described in this session, tracking helpful and unhelpful thought patterns.

Activities: Practice visualization and delaying gratification to further improve your experiences with gratitude.

Session 4: Exposure to Internal Sensations

Overview: Learn how to safely and gradually expose ourselves to panic-inducing stressors, thereby improving our tolerance of those stressors and minimizing their power over us.

Activities: Identify ways to help tolerate feelings of distress that may work well for you.

Session 5: Relaxation Training

Overview: Panic is a very activating experience. Use the relaxation tips provided in this session to help find a sense of calm before, during and after an experience of panic.

Activities: Try your hand at a variety of relaxation techniques, including mindfulness mediation and progressive muscle relaxation, and see what connects for you.

Session 6: Preventing Setbacks

Overview: Even with a variety of tools and knowledge at our disposal, some days, events and experiences are tougher than others. Learn how to best maintain the skills you learned in this program, and how to cope when new challenges arise.

Activities: Practice identifying and preparing for potential stressors and triggers in the future.

References

• Psychotherapists' ideals in the treatment of panic disorder: An exploratory study — David Kealy, Geoff Goodman, John S. Ogrodniczuk.
• How effective are cognitive behavior therapies for major depression and anxiety disorders? A meta-analytic update of the evidence — Pim Cuijpers, Ioana A. Cristea, Eirini Karyotaki, Mirjam Reijnders, Marcus J.H. Huibers.
• Internet cognitive behavioural therapy for panic disorder: Does the inclusion of stress management information improve end-state functioning? — Jeffrey C. Richards, Dr Britt Klein, David W. Austin.
• Prediction and moderation of improvement in cognitive-behavioral and psychodynamic psychotherapy for panic disorder. J Consult Clin Psychol — Chambless DL, Milrod B, Porter E, et al. 2017;85(8):803-813. doi:10.1037/ccp0000224
• Psychotherapies for panic disorder: a tale of two sites — Milrod B, Chambless DL, Gallop R, et al. J Clin Psychiatry. 2016;77(7):927-935. doi:10.4088/JCP.14m09507