CBT4PANIC. Overcome Panic & Anxiety attacks fast from Udemy

NOTE I have now made the course a 'paid' rather than 'free' course because on Udemy, 'free' courses don't allow private messaging to instructors and there is no Q&A board either.

Would you like to be FREE of Anxiety and Panic Attacks starting right from TODAY?

Would you like to get your life back to normal?
No matter how long you have been suffering..
No matter how severe your symptoms have been..
No matter how hopeless you feel..
Even if you don't believe it's possible to get better..

Don't Worry. .. You are NOT ill… You are NOT going mad.

Would you like to just feel 'NORMAL', relaxed, easy going, able to go anywhere, do anything and to just feel GOOD inside, content, happy. FREE to live your life.

CBT is a fast, effective, short term therapy

Cognitive Behavioural Therapy (CBT) could help you get your life back on track in a very short time?

CBT is Clinically PROVEN to be THE most effective treatment in the WORLD for what is wrong with you. It is SAFE, natural,drug free and is fully endorsed by the The past is explored but not dwelled upon. The aim of CBT is to turn you into your OWN therapist and teach you skills you can apply to any difficulties that might arise at any time in the rest of your life.

The main treatment plan is divided into 4 concise sections

1. Understanding Panic & Anxiety

2. Rapid Recovery Skills

3. Practicing Recovery

4. Maintaining Recovery

What's inside

Learning objectives

You will understand why panic and anxiety arises and what is keeping it going
You will learn skills that will enable you to deal with any anxiety or panic attack

You will learn why it is possible to be completely free from panic attacks
You will learn skills that will prevent your panic from coming back in the future

You will understand why panic and anxiety arises and what is keeping it going
You will learn skills that will enable you to deal with any anxiety or panic attack
You will learn why it is possible to be completely free from panic attacks
You will learn skills that will prevent your panic from coming back in the future

Syllabus

Understanding Panic & Anxiety

Introduction

Section 1 Complete PDF

Anxiety is not always a bad thing

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Employs Cognitive Behavioral Therapy, which is clinically proven and widely endorsed as an effective, safe, and drug-free approach to managing panic and anxiety

Teaches skills to apply to any difficulties that might arise at any time in the rest of your life, turning learners into their own therapists

Includes sections on understanding panic and anxiety, rapid recovery skills, practicing recovery, and maintaining recovery, offering a comprehensive treatment plan

Explores techniques such as graduated exposure, mindfulness, and cognitive restructuring, which are standard practices in CBT for anxiety disorders

Requires learners to engage in exposure practices and behavioral experiments, which may be challenging for some individuals with severe anxiety

Includes content on diet, exercise, and medication, but these topics are presented without the involvement of medical professionals or dieticians

Reviews summary

Effective cbt for panic & anxiety

According to learners, this course provides a clear and practical framework for understanding and overcoming panic and anxiety attacks using CBT principles. Many found the content to be highly effective and the techniques taught to be immediately applicable. Students appreciated the structured approach and the understanding gained about why panic occurs. Some mentioned it offered relief and a sense of hope where other methods failed. While largely positive, a few noted the course focuses primarily on foundational CBT and may require further practice or external support for complex or persistent cases.

Good foundation, may need more for complex cases.

"It provides a solid foundation in CBT for panic, excellent for beginners."

"Might need supplementary resources or therapy if your anxiety is very complex or deeply rooted."

"The course gives you the core tools, but isn't a substitute for one-on-one professional help in severe cases."

"Great starting point, but for ongoing or chronic issues, other support might be needed."

Offers encouragement and possibility of recovery.

"This course gave me hope that I could actually overcome panic after struggling for so long."

"I feel a sense of relief knowing I have tools to manage this now."

"It's empowering to realize that recovery is possible and within my reach with the right techniques."

"Feeling much better and more in control after applying what I learned."

Well-organized, easy-to-follow content.

"The course is well structured and easy to understand, breaking down complex ideas into simple steps."

"I appreciated the clear sections (Understanding, Skills, Practice, Maintaining) which made it easy to follow along."

"The lectures are concise and to the point, making it manageable even when feeling overwhelmed."

"A clear path laid out from understanding to recovery and maintenance."

Explains the 'why' behind panic.

"This course really helped me understand the 'why' behind my panic attacks and anxiety."

"Gaining insight into the fight-or-flight response and the cycle of fear was eye-opening."

"I finally understand that I'm not going crazy and that these physical sensations are just anxiety."

"The explanation of safety-seeking behaviors and the avoidance trap was particularly insightful."

Practical strategies for managing panic.

"The techniques are simple, practical and very effective. I have been panic attack free since completing this course."

"The exercises and strategies taught have made a real difference in my ability to handle anxiety-provoking situations."

"I've learned valuable tools that I can immediately use to interrupt the cycle of panic and regain control."

"Helped me implement actionable strategies to face and reduce my anxiety."

"Really helpful and effective tips to handle anxiety and panic attacks immediately."

Applying techniques takes effort over time.

"While the information is great, lasting change definitely requires consistent practice of the techniques."

"I need to actively work on incorporating the strategies into my daily life for them to be effective."

"This isn't a magic bullet; it's a toolset that requires effort and dedication to use consistently."

"The course provides the map, but I have to do the walking myself."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in CBT4PANIC. Overcome Panic & Anxiety attacks fast with these activities:

Review Fight or Flight Response

Show steps

Solidify your understanding of the physiological basis of panic by reviewing the fight or flight response. This will help you recognize and normalize the physical sensations associated with anxiety.

Browse courses on Stress Response

Show steps

Read articles about the fight or flight response.
Watch videos explaining the physiological processes.
Make notes on the key hormones and systems involved.

Practice Deep Breathing Exercises

Show steps

Master a relaxation technique to calm your nervous system during panic attacks. Regular practice will make this skill more accessible when you need it most.

Show steps

Find a quiet space to practice.
Follow a guided deep breathing exercise.
Practice for 15 minutes daily.

Review 'Mind Over Mood'

Show steps

Reinforce CBT principles by working through the exercises in 'Mind Over Mood'. This will help you identify and challenge negative thought patterns that contribute to panic and anxiety.

View Mind Over Mood: Change How You Feel by Changing... on Amazon

Show steps

Read the introductory chapters.
Complete the thought records for a week.
Identify your common cognitive distortions.
Practice challenging your negative thoughts.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Create a Panic Attack Flashcard Set

Show steps

Reinforce normalizing statements by creating a set of flashcards. Reviewing these flashcards regularly will help you internalize these messages and reduce fear during panic attacks.

Show steps

Identify 10 normalizing statements from the course.
Write each statement on a flashcard.
Carry the flashcards with you.
Review the flashcards daily.

Record a Self-Soothing Audio Guide

Show steps

Develop a personalized audio guide to help you cope during panic attacks. This will provide a readily available resource for calming your anxiety in the moment.

Show steps

Write a script with calming statements and instructions.
Record the script in a soothing voice.
Add relaxing music or nature sounds.
Listen to the recording during moments of anxiety.

Design a Graduated Exposure Plan

Show steps

Apply the principles of graduated exposure by creating a detailed plan for facing your feared situations. This will help you systematically reduce your anxiety and regain control.

Show steps

Identify your feared situations.
Rank the situations from least to most anxiety-provoking.
Break down each situation into smaller steps.
Schedule regular exposure sessions.

Read 'Declutter Your Mind'

Show steps

Learn techniques for managing racing thoughts by reading 'Declutter Your Mind'. This will help you reduce mental clutter and gain control over your thoughts.

View Declutter Your Mind on Amazon

Show steps

Read the chapters on mindfulness.
Practice the recommended mindfulness exercises.
Apply the cognitive restructuring techniques to your worries.

Career center

Learners who complete CBT4PANIC. Overcome Panic & Anxiety attacks fast will develop knowledge and skills that may be useful to these careers:

Cognitive Behavioral Therapist

Cognitive behavioral therapists work with patients to identify and change negative thinking patterns and behaviors. This course, with its core in Cognitive Behavioral Therapy, directly addresses the skills needed to understand and treat panic and anxiety. A cognitive behavioral therapist who has taken this course better understands recovery skills, practicing recovery, and maintaining recovery. The course's modules on correcting anxiety related false alarms and mindfulness techniques may be useful. A master's degree is typically required.

See salaries and explore the career path for Cognitive Behavioral Therapist

Mental Health Counselor

A mental health counselor provides support and therapeutic interventions to individuals struggling with emotional and psychological challenges. The work of a mental health counselor may involve diagnosing mental health conditions, developing treatment plans, and helping clients develop coping mechanisms. This course, with its emphasis on understanding panic and anxiety, and its focus on Cognitive Behavioral Therapy, helps to build a foundation for effectively assisting clients in overcoming panic attacks. In particular, the sections on rapid recovery skills, exposure practice, and dealing with setbacks are useful.

See salaries and explore the career path for Mental Health Counselor

School Psychologist

School psychologists work in schools to support students' academic, emotional, and social development. School psychologists utilize a knowledge of child development, learning theories, and mental health to create supportive and effective learning environments. This course may help school psychologists to identify and address anxiety and panic issues that affect students' academic performance and overall well being. They can then apply techniques on graduated exposure, dealing with continuous anxiety, and normalizing routine.

See salaries and explore the career path for School Psychologist

Employee Assistance Program Counselor

An Employee Assistance Program counselor provides confidential counseling and support services to employees experiencing personal or work related challenges. An employee assistance program counselor who has taken this course may be more effective at providing support to employees struggling with anxiety and panic. The modules on rapid recovery skills, graduated exposure practice, and dealing with setbacks may be especially useful.

See salaries and explore the career path for Employee Assistance Program Counselor

Stress Management Consultant

A stress management consultant helps organizations and individuals develop strategies for managing stress and improving well being. The stress management consultant role may involve creating and implementing stress reduction programs, conducting workshops, and providing individual counseling. This course helps to become more effective in assisting clients to better understand panic and anxiety and equips one with rapid recovery skills to share. The modules on acceptance behavior strategies and mindfulness techniques may be useful.

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Life Coach

A life coach guides clients through personal and professional challenges to help them achieve their goals and improve their overall well being. This course provides tools and techniques rooted in Cognitive Behavioral Therapy that a life coach can use to help clients overcome anxiety-related obstacles. The life coach may find material in the course covering graduated exposure, dealing with continuous anxiety, and normalizing routine of particular relevance.

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Wellness Coach

Wellness coaches empower clients to make lifestyle changes that promote optimal health and well being. This course provides a wellness coach with strategies grounded in Cognitive Behavioral Therapy that a wellness coach can use to help clients manage anxiety and panic. A wellness coach who has taken this course may share techniques described in the section on practicing recovery. The sections on diet and exercise, as well as moving beyond all doubt, may be useful.

See salaries and explore the career path for Wellness Coach

Guidance Counselor

Guidance counselors work in schools to help students with academic, career, and personal development. This course helps guidance counselors recognize and address anxiety and panic issues that may be affecting students' academic performance and overall well being. A guidance counselor who has taken this course can incorporate the material on overcoming a fear of physical sensations and letting go of safety seeking behaviors to better serve students.

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Rehabilitation Counselor

Rehabilitation counselors help individuals with disabilities or chronic illnesses overcome barriers to employment and independent living. This course helps rehabilitation counselors understand the psychological aspects of living with a disability, particularly anxiety and panic. The rehabilitation counselor who has taken this course benefits from learning about acceptance behavior strategies, mindfulness techniques, and troubleshooting when progress is slow.

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Case Manager

Case managers coordinate and monitor services for individuals who need assistance with healthcare, social services, or other needs. They assess a client's needs, develop a service plan, and connect them with appropriate resources. This course may help case managers understand the challenges faced by clients with anxiety and panic disorders. A case manager who has taken this course can offer techniques on acceptance behavior strategies, mindfulness techniques, as well as how to deal with setbacks, providing relevant and effective support.

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Psychiatric Technician

Psychiatric technicians assist psychiatrists and other mental health professionals in providing care to patients with mental illnesses. This course may help psychiatric technicians better understand the principles of Cognitive Behavioral Therapy and how they are applied in the treatment of anxiety and panic. The psychiatric technician may find material in the course on rapid recovery skills, graduated exposure practice, and dealing with setbacks useful.

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Social Worker

Social workers help individuals and families cope with a wide range of social and emotional problems. This course may help social workers better understand the impact of anxiety and panic on their clients' lives. The social worker may find value in the techniques related to acceptance behavior strategies, mindfulness techniques, and dealing with setbacks, to better offer support and guidance.

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Substance Abuse Counselor

Substance abuse counselors help individuals overcome addiction and maintain sobriety. This course may help substance abuse counselors understand the connection between anxiety and addiction. A substance abuse counselor who has taken this course can use the techniques related to acceptance behavior strategies, mindfulness techniques, and dealing with setbacks. This may help clients cope with anxiety during the recovery process.

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Marriage and Family Therapist

Marriage and family therapists provide therapy to couples and families to address relationship issues and improve communication. This course may help marriage and family therapists understand how anxiety and panic can impact relationships. A marriage and family therapist who has taken this course can use the techniques involved with rapid recovery skills, graduated exposure practice, and dealing with setbacks to help clients.

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Human Resources Generalist

A human resources generalist manages a variety of human resources functions, including recruitment, employee relations, and benefits administration. This course may help human resources generalists understand the impact of anxiety on employee well being and productivity. A human resources generalist who has taken this course can apply techniques related to overcoming a fear of physical sensations and letting go of safety seeking behaviors.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in CBT4PANIC. Overcome Panic & Anxiety attacks fast.

Mind Over Mood

Save

Highly practical guide to using Cognitive Behavioral Therapy (CBT) techniques. It provides worksheets and exercises to help readers identify and change negative thought patterns. It is particularly useful for understanding and addressing the cognitive distortions that contribute to panic and anxiety. Many therapists recommend this book as a companion to therapy.

Mind Over Mood: Change How You Feel by Changing the...

Kindle Edition

Declutter Your Mind

Save

Provides practical strategies for managing racing thoughts and reducing mental clutter. It introduces mindfulness and cognitive restructuring techniques to help readers gain control over their thoughts. It useful resource for addressing the obsessional thoughts and worries that often accompany panic disorder. This book is best used as additional reading to supplement the course.

CBT4PANIC. Overcome Panic & Anxiety attacks fast

What's inside

Learning objectives

Syllabus

Traffic lights

Save this course

Reviews summary

Effective cbt for panic & anxiety

Activities

Career center

Reading list

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