Shanley PsyD - Overcoming Panic Attacks: Effective Strategies for Facing Anxiety and Taking Charge of Your Life
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- Book:Overcoming Panic Attacks: Effective Strategies for Facing Anxiety and Taking Charge of Your Life
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Prevail over panic attacksevidence-based strategies for getting your life backWhether youre new to having panic attacks or have suffered from them for many years, you can free yourself from the grip they have on your life. Overcoming Panic Attacks is filled with effective strategies that offer you different ways of thinking, feeling, and behaving so you can increase your flexibility in uncomfortable situations and go after the life you want.Drawing from his personal experience, expertise, and clinical work, Dr. David Shanley unpacks the mystery around panic attacks across many different life situations and offers you hope and tangible strategies to effectively manage your panic attacks.Overcoming Panic Attacks includes: Evidence-based strategiesDiscover practical strategies based on cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT). Anxiety vs. panicLearn the important differences between anxiety and panic, including detailed symptoms and experiences of each. Go deeperExplore helpful suggestions on how to take some of the strategies to the next level by turning inward to complete more in-depth exercises. Reduce the frequency and severity of your panic attacks with these scientifically supported strategies so you can get back to feeling and functioning like yourself again.
Shanley PsyD: author's other books
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Sarah Harrogate
Anne Spencer
Derrick Silove
Dr Rita Santos
Jennifer Lee
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Copyright 2020 by Rockridge Press, Emeryville, California
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.
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Interior and Cover Designer: Brieanna Felschow
Art Producer: Karen Williams
Editors: Vanessa Ta and Samantha Holland
Production Manager: Martin Worthington
Production Editor: Sigi Nacson
Art Producer: Karen Williams
Editors: Vanessa Ta and Samantha Holland
Production Manager: Martin Worthington
Production Editor: Sigi Nacson
Cover Illustration Emmanuel Polanco 2020
courtesy of John R Farrell Jr.
ISBN: Print 978-1-64611-724-6 | eBook 978-1-64611-725-3
R0
To all my clients, who inspire me every day
with their courage to tackle their anxiety.
And to the love of my life, Kim.
with their courage to tackle their anxiety.
And to the love of my life, Kim.
CONTENTS
I have been in private practice for several years, specializing in working with adults with all forms of anxiety disorder, including panic disorder, obsessive compulsive disorder (OCD), social anxiety, post-traumatic stress disorder (PTSD), and more. In my work, I have witnessed that the common thread in all anxiety disorders, and specifically in those that involve recurring panic attacks, is the dreaded physical experience of panic and anxiety. The racing heart, the tightening chest, and the often indescribable, uncomfortable feeling throughout the body are all common to panic attacks. What seems to be the worst part about panic attacks is not always knowing where they are coming from because theres no obvious situational cue to point to as a cause and because their onset is so sudden.
Drawing from my personal experience, expertise, and clinical work with clients, in this book I unpack the mystery around panic attacks across many different life situations and offer you hope and tangible strategies to effectively deal with your panic attacks and reduce their frequency and severity. Although I would like to promise you a life free from anxiety and panic attacks moving forward, that outcome is neither realistic nor necessary for meaningful change. Instead, I offer you different ways of thinking, feeling, and behaving so that you will be able to increase your flexibility in uncomfortable situations and go after the life you want.
Ive personally struggled with different forms of anxiety throughout my life. I have walked out of many interviews drenched in sweat, shied away from conversations at parties and networking events, and almost gotten sick when giving a speech at my best friends wedding. Although I dont have panic disorder, I do know firsthand the negative, nagging inner voice that is screaming to avoid or escape a situationthe same voice undermining my confidence at the most inopportune times. The good news is by implementing the strategies discussed in this book, from exposure and cognitive reframing to mindfulness and acceptance, I have been able to overcome the grip anxiety had over my life, and you can, too. The strategies and tools discussed in this book come from cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT).
CBT encompasses a wide array of interventions, including thinking about things in different ways, practicing and tracking new behaviors, and exposing yourself to uncomfortable and difficult situations in gradual steps. The benefits of CBT have been well researched and proven in hundreds of studies over several decades. The evidence is clear that these types of interventions can help people lower their anxiety in the long run and feel more confident in both challenging and everyday situations.
ACT is a newer form of behavioral therapy that shifts some of the emphasis from changing the content of thought patterns to noticing and accepting the process of thinking itself. It incorporates principles of mindfulness and acceptance to help people learn to tolerate and sit with discomfort rather than directly battle negative thoughts and feelings. ACT borrows ideas from Buddhism to teach us to be more patient and open to negative feelings, because in the end, to be human is to feel, and the struggle with our negative experiences is often a large part of what keeps us stuck. Ultimately, the goal of ACT is similar to CBTs, which is to increase flexibility in the presence of discomfort, thereby allowing people to have more energy to go after the life they want, like getting out in more social situations, giving speeches, traveling, interviewing for jobs, or just living without constantly trying to avoid and control panic.
How to Use This Book
This book offers several easy-to-implement strategies and techniques in each chapter for overcoming panic attacks across a broad range of situations and symptoms. All the strategies recommended here are either adopted from or closely related to techniques used in CBT and ACT. Both of these therapies are evidence based, meaning they have been scientifically tested numerous times to demonstrate their effectiveness. Although some of the strategies might be uncomfortable or scary at times, the more you practice, the more confident youll become when using them. I wont ask you to do anything in this book I wouldnt do myself or wouldnt recommend to a close friend, family member, or client to help them with their panic and anxiety.
This book is presented in five chapters. In reviews all the concepts discussed and offers ideas for taking your next steps. Feel free to jump around the chapters if some arent speaking to you at the moment, but plan to return to them so that you can put all the strategies into practice. Getting overwhelmed and discouraged is often part of the journey toward progress, so I encourage you to put this book down and take breaks when you need to, but do come back to it. Always remember that panic, anxiety, and negative emotions are temporary and wont last forever.
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