How to overcome anxiety & panic attacks

Learn resourcing to cope with distress by creating and anchoring personal resources that induce pleasant sensations, then use these clean, imagined anchors to reset during anxiety or panic.

Learn the butterfly tap, an MDR-inspired grounding technique for anxiety and trauma, using alternating tapping and self-hugging to calm the mind and reprocess thoughts.

Explore how the reptilian, mammalian, and Homo sapiens brain layers interact to shape sensations, emotions, and thoughts, and learn a backdoor CBT approach to shift anxiety beliefs.

Identify catastrophic thinking during panic attacks by listing symptoms, detailing the mind's initial interpretations, tracing evolving thoughts, and applying calming and distraction techniques.

Explore how optical illusions reveal cognitive biases by feeling the shift from illusion to perceived reality, and practice this technique for five minutes daily to overcome bias.

Explore panic attack symptoms, focusing on heart palpitations and elevated heart rate driven by adrenaline. Learn practical coping strategies, breathing techniques, and how to manage fear and misinterpretations.

Learn how panic attacks trigger weakness or faintness through hyperventilation, adrenaline release, and vasovagal responses, and apply calming strategies like grounding and left-nostril breathing using 4-4-6-2 while on the ground.

Perform a nausea relief massage as part of the migraine sequence by locating a below-sternum trigger point, pressing, and massaging for about two minutes while breathing into the abdomen.

Explain panic attack symptoms linked to the gut, including serotonin-driven gut motility and the urge to go to the toilet, and outline srini mudra and diet strategies for sphincter control.

Describe how heightened amygdala activity overpowers the prefrontal cortex during panic attacks, fueling fear and irrational thoughts, and show how meditation, gazing, and mantra focus restore cognitive control.

Master abdominal breathing to relieve headaches by practicing abdominal vs thoracic breathing, with mirror feedback and gravity-assisted exhalation.

Explore keys for habituation and deconditioning by sitting with anxiety in non-reactive awareness, tracking effort between level 3 and 7, and using grounding techniques to calm the nervous system.

Avoidance reinforces anxiety and panic by creating a negative reinforcement cycle; overcome it by embracing a growth mindset, exposure, mindfulness, and cognitive strategies to confront fears.

Learn how habituation helps you experience anxiety symptoms without panicking, and how deconditioning breaks the link between sensations and fear. This enables you to withstand and normalize anxiety.

Practice progressive relaxation through Shava yatra, a 61-point inner journey from the corpse pose that relaxes the mind and body, induces vibrational energy, and deepens awareness.

Practice a guided progressive relaxation from toes to head, using deep breathing and body awareness to release tension and ease anxiety and panic attacks.

The lecture outlines how to perform habituation and deconditioning sessions through guided exercises, with flexible pacing, calendars, and a progression from Group A to Group B to address all symptoms.

Explore habituation and deconditioning for anxiety and panic attacks by progressively challenging balance with cushions, beams, and spins, while using relaxation, grounding, and mindfulness techniques.

Engage in habituation and deconditioning for dizziness and panic, using chair rotations and safe exposure steps. Develop relaxation, grounding, and cognitive strategies to manage anxiety and progress through the session.

Overcome anxiety and panic by deconditioning nausea through gradual exposure, habituation, smelling, and tasting, salt water, and spinning, paired with relaxation and grounding techniques.

Overcome panic disorder through self acceptance and enlisting supportive others to reframe sensations. The course guides you through deconditioning, shame, breathing, and rewriting thoughts to reduce panic.

Complete the final assessment by taking the Oasis test and the mindfulness assessment test, and plot results on your tracking sheet to measure progress.