The Panic Assault Aid Workbook by Mayra Diaz lays out a seven-week plan for folks to have the ability to higher handle panic. It incorporates cognitive behavioural remedy (CBT), acceptance and dedication remedy (ACT), and publicity remedy. Because the title signifies, it’s a workbook with workouts to fill out.
The guide begins with background details about how panic impacts the mind and physique, in addition to completely different issues that may contain panic. It additionally gives background details about completely different CBT and ACT methods. The remainder of the guide is laid out as seven chapters to cowl week by week, with a special focus space for every week’s workouts.
The primary week focuses on understanding how panic impacts your well-being. It included maintaining a panic assault log to attach conditions, feelings, and sensations, together with workouts to look at and determine panic’s affect in your life, the fears that your thoughts is treating as threats, and triggers. There are additionally workouts involving deep respiration, grounding, and progressive muscle leisure.
Different weekly focus areas embrace breaking the cycle of damaging ideas, going through your fears, and mindfulness acceptance. There’s a mixture of schooling, self-monitoring, self-reflection, coping instruments, exposures (together with exposures to feared bodily sensations) and different methods to deal with ideas, emotions, and behaviours. There are additionally coping statements scattered all through the guide.
One line I fairly appreciated was “You possibly can’t management your feelings, however you can really feel able to managing them.”
A wording selection that struck me as a bit odd was when the creator inspired readers to show others about what they’ve realized, whereas on the similar time being cautious to keep away from enjoying armchair therapist. She wrote, “You’ve got realized loads about panic, however you aren’t a psychological well being professional.” It’s a really minor factor and I do know what she was going for was “you aren’t a psychological well being skilled”, however I’m sort of feisty, and telling folks residing with psychological sicknesses that they’re not consultants of their circumstances sparks a little bit of that feistiness.
I believed the creator did a extremely good job of offering clear, concise explanations, which allowed loads of helpful stuff to be packed right into a guide that’s comparatively quick and really simple to learn. It’s additionally very aesthetically interesting. I appreciated the quick sections and point-form key takeaways on the finish of every chapter. The tone was supportive and inspiring however not preachy, which I additionally appreciated. General, I believed it was very effectively carried out.
The Panic Assault Aid Workbook is on the market on Amazon (affiliate hyperlink).
I obtained a reviewer copy from the writer via Netgalley.