Reddit Reddit reviews Mastery of Your Anxiety and Panic: Workbook (Treatments That Work)

We found 19 Reddit comments about Mastery of Your Anxiety and Panic: Workbook (Treatments That Work). Here are the top ones, ranked by their Reddit score.

Mastery of Your Anxiety and Panic: Workbook (Treatments That Work)
Check price on Amazon

19 Reddit comments about Mastery of Your Anxiety and Panic: Workbook (Treatments That Work):

u/earfullofcorn · 3 pointsr/TwoXChromosomes

To add to mloewen's comment on tracking, I would highly recommend this workbook: Mastery of Your Anxiety and Panic. It's what my counselor used to work with me, and I can no longer afford my counselor, slipped back into my anxiety, and am working through it again. It's a life saver, plus it explains to you all of the biological goings on that are making you feel what you're feeling. You start out tracking little things, and end up tracking everything about your panic attacks. It gives you control over them when you track. Chapter 6 teaches you a particular way to meditate with your breathing. The way you breathe is probably a huge source of your panic symptoms. Hyperventilating (having too much oxygen and not enough carbon dioxide) can cause the feeling of depersonalization. Anyway, I highly recommend this book and cannot say enough good things about it.

u/styxtraveler · 3 pointsr/aspergers

If you're smarter than the psychologists, and you probably are, then do your own research. All a psychologist can do is teach you how to cope. To help deal with anxiety and maybe give you some ideas on how to better read and interact with people. it's also someone to talk to who won't tell anyone else what you said.

My son goes to a therapist on a regular basis, I went to her a few times myself. for anxiety she recommended this book.

I read a few chapters and decided that I really didn't want to do their exercises, and maybe my anxiety wasn't so bad anyway. you may have better results. The main thing is though, if you find a therapist that has worked with ASM patients a lot, they may at least be able to tell you tricks that work for other people that you may find helpful.

as far as an "official" diagnosis goes. I think it's a waste of time and money. you know who you are, there's really no point in having someone label you. Unless you can find someone to give you money for your diagnosis.

My therapist told me I'm probably on the spectrum. which is pretty much what I thought anyway. So I accept that I am and I act as I would act if I had a proper diagnosis. because in the end that's what is important. learning to live with it.

that is unless this new thing about extra synapses plays out and there's some drug that suddenly makes other people less annoying and start to make sense. but that's down the road so no need to worry about it now.

u/w3y · 2 pointsr/psychology

There's something called CBT (Cognitive Behavioral Therapy) that's really effective against panic attacks.

I recently got this book: Mastery of Your Anxiety and Panic for my fiance who also suffers from Panic Attacks and she's found that it helps tremendously.

It's important to know that those feelings you have, though real, are not going to kill you. Especially when you think about your previous panic attacks. Remembering how it felt triggers your fear which begins the cognitive and somatic cycle into another panic attack.

Start by telling yourself that your fear and all the somatic symptoms are normal and they will NOT kill you.

You can also do PMR (Progressive Muscle Relaxation) when you start feeling anxious. It only takes a few minutes and the effects are lasting.


u/courelly · 2 pointsr/stopdrinking

I would NEVER induce my symptoms in a situation where I had to concentrate, like in a classroom or while driving - I'm referring to the privacy of your own home, i.e. a "controlled environment."

I would check this workbook out - therapy can be ok, but sometimes mental exercises are super helpful:

u/Eckingtown · 2 pointsr/ibs

This study found support for a specific CBT intervention (as outlined at the link) A Cognitive-Behavioral Treatment for Irritable Bowel Syndrome Using Interoceptive Exposure to Visceral Sensations

The authors reference Barlow & Craske’s research in the treatment of panic disorder and how that’s basically what they’re applying here. Barlow & Craske actually have a self guided book directed to consumers that may be useful. If you do some googling, you can also find a lot of the same content without paying for a book.

u/harthestill · 2 pointsr/Agoraphobia

I can completely relate to the feeling of just not wanting to go to do something that causes anxiety, and the constant buildup of anxiety leading up to it. The term for things like stopping your trips to the laundromat is "avoidance." I think it's a bad habit to get into. Here's an excerpt from the workbook that I use to help with my panic/agoraphobia:
>It is natural to avoid things that cause anxiety. Anxiety prepares us to avoid things so that we stay out of the way of danger and harm. However, too much anxiety leads too much avoidance. Although avoidance provides relief from anxiety in the short term, it also causes you to continually feel anxiety in the long term. The longer we avoid the situations that worry or scare us, the scarier or more worrisome they become.

>Anxiety --> Avoidance --> Anxiety

>Avoidance prevents corrective learning (i.e., learning something new). Avoidance behavior is usually connected with overly negative thoughts. For example, if you think you will faint if you drive on the freeway, it makes sense that you would avoid driving on freeways. However, such avoidance prevents you from realizing that your negative thoughts about fainting are wrong. Approaching rather than avoiding situations or experience is critical to overcoming fear and anxiety.

u/wellnowheythere · 2 pointsr/Anxiety

I just started using this book to better understand by panic and anxiety. It has been immensely helpful in helping with my health anxiety. I would recommend checking it out:

u/DF7 · 2 pointsr/fatbike

I know this isn't directly what you're asking about, but in case you aren't already using resources like this, they might support the efforts that you're already doing w/ getting out and biking. a lot of people don't realize that there are books addressing effective strategies out there to help with anxiety and things like agoraphobia that can be really helpful.

u/panicmonkey · 2 pointsr/Anxiety

A previous psychologist of mine recommended this book, and it was the basis of our treatment. I worked it with him and then again later. It's truly a workbook in that you have a lot of logging and study to do, exercises and exposures, and it really keeps you busy.

I also have When Panic Attacks by Burns, mentioned elsewhere here, which is a good book and has a lot of good techniques, but not a traditional CBT book. I don't think it even bills itself as one.

There are other therapies as well. CBT is great, but I found it to be lacking, so I'm trying Acceptance and Commitment Therapy. It makes more sense to me so far. The book I'm currently reading is The Happiness Trap, and there's also Get Out of Your Mind and Into Your Life. The former is more accessible, the latter is more technical, having been written by the person who came up with ACT. Something worth checking out.

u/JesseIsAGirlsName · 2 pointsr/PanicAttack

Yeah, that's because when you ride a roller-coaster or encounter dangerous situations, you're mind is able to tell you what you're afraid of.

Without that "thing" to point at and say "that's the thing that is making me anxious", we internalize it a believe their is something wrong with us physically. That's when the anxiety sets in, and that's when things start to snowball, and eventually turn into a panic attack.

What I try to do is to think about why my body is acting a certain way during a panic attack.

For instance, if I'm getting tingling feelings in my extremities, it's because my blood flow is changing due to the fight-flight response. My body is trying to protect itself by moving blood from my hands and feet (places most likely to be attacked) to the center of my body.

Breaking it down like this makes me feel more comfortable with the crappy/scary feelings that come with a panic attack like shortness of breath, sweating, racing heart, etc. It's all biological.

My suggestion is to go see a doctor for a physical first. It made me feel better to hear a doctor say there was nothing physically wrong with me. That alone helped a lot.

Then maybe you should get some treatment, or at least buy this book. It's an easy read an explains a lot of what's going on.

Glad I could help.

u/sirvesa · 1 pointr/socialanxiety

To add to this advice, you might like the Mastery of your Anxiety and Panic workbook ( which addresses your issue, known as Agoraphobia, via cognitive behavioral therapy. There is a companion Therapist manual for this program and it is best to work it with a trained therapist, but elements of it can be done on your own. The therapy is a combination of education and exposure, done in a graduated manner. It is through testing your limits via behavioral experimentation that will provide you the practical knowledge that will free you up. Its both learning that the panic feelings, while highly uncomfortable, are not dangerous, and learning that you can function in such uncomfortable settings. This therapy is one of the original evidence based therapies, is safe and is effective if you work it. Anxiety disorders in general are quite treatable.

u/pa7chw0rk · 1 pointr/Anxiety

CBT training is like personal workout training. A lot of the benefit to seeing a therapist is you have someone to force you to do the work :-). If you have the discipline to do it yourself then you can definitely save the dough.

Three recommendations:

  • Get this book: Mastery of Your Anxiety and Panic. Do the written exercises even though some of them at first seem cheesy or lame, they really helped me when a therapist forced me to do them :-)

  • Search YouTube for "progressive muscle relaxation", and practice it routinely. I do a ten minute PMR routine once per day. That way I'm ready to deploy it in the event of an anxiety attack.

  • Install an app called "Paced Breathing" (only available for Android but there are similar apps for iPhone). Then google for "belly breathing" for the proper breathing technique. Then do about 10 minutes of paced breathing per day, or incorporate it into your PMR routine. The paced breathing is also your way to help calm down during difficult moments, however it helps most to be practiced in order to deploy it in an emergency.

    Good luck.
u/sundogdayze · 1 pointr/IAmA

Have you ever attempted any kind of behavioral therapy? I watched a family friend descend from a happy, outgoing person, to a person with panic attacks she didn't understand, to someone who wouldn't leave their house.

Luckily for her, her husband had great insurance, and she was able to hire a therapist who worked with her using cognitive behavioral therapy. It's basically baby steps in which you do something that makes you feel anxiety (step outside your house) and WAIT until the anxiety passes. Because it always does. It's a matter of learning to live with the anxiety for a few minutes, knowing it can't physically hurt or kill you, and eventually your body will kick itself out of the fight or flight mode, and you will find yourself standing outside without anxiety. This ends up giving you the confidence to take another baby step.

Obviously I am no professional, and I understand that if you don't work you probably have no insurance, but there are self-help guides that will teach you how to find the baby steps, how to execute them, and how to gauge and monitor your anxiety levels throughout so you can see that the anxiety WILL go away. You can enlist a family member or a friend to help you.

I have generalized anxiety disorder, and when I first began having panic attacks, I could easily see myself becoming agoraphobic. My fear was being somewhere and having a panic attack come on, and I would be unable to hide it or get away from a crowd and end up doing something crazy. But not ONCE during ANY of the panic attacks I ever had (and I have had some doozies) did I do anything crazy. Once I realized that, I made myself ignore the urge to avoid things that I imagined triggered a panic attack and was able to maintain a normal social life. I'm not going to lie, it was hard as hell, and it took a few months to feel comfortable that I could handle having a panic attack anywhere at any time, but it happened. I am only on a small dose of sertraline, and have not had a panic attack in about 8 years now. It's like as soon as I wasn't scared of them, they stopped.

I wish I could download my experience into your brain, it sure would make things a lot easier. But if I can somehow turn my anxiety away, and my mom's friend can be helped through cognitive behavioral therapy, considering how bad we both were at one time, then there's no reason to believe you can't overcome it either. If you want to.

Here are some of the books I read that helped me immensely:

From Panic to Power This one is really good and has a way of making you look at anxiety from a different perspective. She advertises her workshops and stuff in her book, but just ignore them.

Teach Yourself CBT This is the backbone of learning how to conduct therapy on yourself or with a friend/family member.

Mastery of Your Anxiety and Panic: Workbook This one is the workbook you will use while doing the CBT, and it is probably the most effective tool I used.

This is a link I just found to free worksheets that can be used with self cognitive behavioral therapy. They look like they might be useful!

Sorry this is so long, but I wanted to put as much info as I could in case you are interested. If not, I understand, but I would wish for you that you take steps to help yourself, because I know from experience that it can be done.

If you decide to try and help yourself, feel free to contact me anytime. It's been a long time since I went through the same thing, but I remember it like it was yesterday and will give you any advice or whatever I can think of from my experience. :)

u/Jeejington · 1 pointr/Drugs

Tough to say with 100% certainty, but I doubt green tea is triggering your anxiety. Green tea has very little caffeine compared to something like coffee. Also green tea contains an amino acid that induces relaxation. It's probably helpful for managing anxiety, if anything. Have you ever tried an herbal infusion like chamomile, or lavender? There are a whole host of herbs and teas that claim to help with anxiety. I've had pretty good luck with chamomile, lavender, and lemongrass.

This book is what helped me work through my anxiety. It take a behavioralist stance on fixing anxiety, so it focuses on teaching yourself to react differently when you start having symptoms. Dealing with intrusive thoughts is covered. If you have $30 to spare, it's definitely worth the money IMO

u/quackers_mcduck · 1 pointr/IAmA

If you absolutely refuse to go to a professional due to your career, try doing some research for what the best treatments are and then follow those without a therapist. It will take a lot of work, especially without a therapist, but these things are treatable.

These books could help:

u/BILESTOAD · 0 pointsr/AskReddit

How about having a look at Mastery of Your Anxiety and Worry by Kraske and Barlow? Barlow was one the leaders in CBT. MAW is a classic client workbook chock full of useful information about what is going in your body and mind, and how you can change what's happening to you.

If panic attacks are more your thing, get Mastery of Your Anxiety and Panic. You can get either one from Amazon's Kindle store and start feeling better right now.

Good luck! You will get your way through this.