Tag: panic

Planning a first trip back into a supermarket, bus, café or other feared place can feel easier when there is a simple panic and anxiety exposure diary to record what…

Use the APE anchoring prompt during a therapy session, at home, or in a stressful moment to pause, notice what is happening inside, and then reconnect with the room around…

The vicious cycle of anxiety is set out in a clear, practical way, showing how worry, body symptoms, avoidance and safety behaviours can keep panic and anxiety going over time….

A printable ladder of avoidance example helps people plan small, manageable steps towards facing anxiety-provoking situations rather than avoiding or escaping them. It shows how to rank feared places or…

Clearer therapy goals become easier to set when distress is translated into the thoughts, behaviours and knowledge gaps that keep it going. Think Cbt Exercise 1 – Problem Statements V10…

Use the diary after each relaxation practice to note the date, your reactions, and a before-and-after tension rating. It is a simple printable tracking sheet for people practising relaxation skills…

In a therapy session or at home between appointments, a breathing rate record can help someone track how their breathing changes before and after practising a calming breathing exercise. The…

Build confidence with a simple graded exposure tool that helps people face anxiety-provoking situations step by step. The sheet is designed for mapping avoided places or activities, rating each one…

Keeping track of exposure practice can make reflection in CBT, counselling or self-help work much clearer. A graded exposure diary helps someone record what they tried, what they expected to…

In everyday anxiety management, noticing how breathing changes can give people a practical way to reflect on panic symptoms and practise calming the body. The sheet explains the link between…

Rewire Your Anxious Brain is an insightful guide that examines the formation of anxiety in the brain and offers practical strategies for reshaping thought patterns towards a calmer mindset.

Breaking avoided situations into manageable steps can make exposure practice feel clearer and less overwhelming. Panic Information Sheet 07: Situational Exposure explains how to rate distress, set SMART exposure goals,…

Explaining why anxiety keeps looping after avoidance, reassurance seeking or panic symptoms can be easier with a clear visual map. The PDF sets out the vicious cycle of anxiety in…

The 4-second inhale, 2-second hold and 6-second exhale exercise is the practical centre of this breathing retraining PDF. It explains how anxious breathing and overbreathing can affect carbon dioxide levels,…

Therapists, CBT practitioners and clients working on panic exposure can use this situational exposure diary to track stepladder tasks, expected SUDS and actual anxiety ratings in a clear printable format….

GAD Test (Generalized Anxiety Disorder), Source: www.healthyplace.com The GAD test is designed to assess symptoms associated with Generalized Anxiety Disorder (GAD). By answering the provided questions, individuals can gain insights…