Don't Panic: Taking Control of Anxiety Attacks

by R. Reid Wilson

Panic. Almost everyone has experienced it at one time or another, but in the form of a panic attack, it can be incapacitating. In Don't Panic, a leading expert offers an accessible and practical self-help program for reducing and eliminating these attacks. With insight and compassion, he explains how attacks occur, provides a detailed 5-step strategy for controlling the moment of panic and shows how to use breathing exercises, focused thinking and mental imagery to elicit the body's natural "Calming Response." Packed with useful information that can begin reducing the power of these attacks immediately, this perennial seller is an invaluable tool for the millions of Americans coping with this crippling condition.

Genres: Psychology, Self Help, Nonfiction, Mental Health, Health, Counselling, Mental Illness

383 pages, Paperback

First published June 1, 1986

Reviews

[Gina · Rating 4 out of 5]

I'm a psychologist who reviewed this book for use in conjunction with Cognitive-Behavioral Therapy:

Dr. Reid Wilson, an internationally recognized specialist in the treatment of panic and anxiety disorders, has released a revised and expanded edition of his best-selling book Don’t Panic: Taking Control of Anxiety Attacks. This third edition includes over 50 pages of new content as well as a free companion website for the book (www.dontpaniclive.com) to support readers in their recovery from panic and anxiety.

In Part I of Don’t Panic readers are provided with a broad introduction to both the psychological and physical causes of paniclike symptoms. Readers learn about the physical sensations associated with panic such as rapid or irregular heart rate, chest pain, difficulty breathing, and dizziness as well as the physiological disorders that can be associated with each symptom. Next, Dr. Wilson outlines the similarities and differences between panic and other anxiety disorders including Social Anxiety Disorder, Specific Phobias, and Obsessive-Compulsive Disorder. He devotes an entire chapter to the special case of Panic Disorder with Agorophobia and helps readers to understand the nature and treatment of this phenomenon through the use of vivid clinical examples. Finally, Dr. Wilson discusses specific problems that can complicate the diagnosis and treatment of panic (i.e., Premenstrual Syndrome, Hypoglycemia, Depression, and Alcoholism) before ending with a chapter on the relationship between panic and chronic heart or lung problems.

Part II of Don’t Panic guides readers through the process of how panic can come to dominate a person’s life—from the first “surprise” attack to the enduring psychological intimidation that accompanies a person’s subsequent fear of losing control. Dr. Wilson explains how anxiety attacks are produced when panic deceives the brain into believing there is imminent danger. Therefore, to conquer panic, individuals must learn to interpret situations in a new way. Readers learn that in order to think differently about panic, a person must be willing to challenge his or her attitudes, explore the roots of his or her beliefs, learn from his or her emotional responses, and experiment with new actions. Dr. Wilson is careful to point out, however, that the goal in treating panic is not to eliminate all anxiety from a person’s life, but rather to recognize false emergencies and to accept that a certain amount of anxiety is both normal and even beneficial.

The revised and expanded Part III of Don’t Panic outlines the most effective moment-by-moment strategies for taking control of anxiety attacks. Here, Dr. Wilson discusses the paradox of how resisting panic causes it to persist. As a result, in order to win against panic, one must be willing to face doubt and discomfort. Part III teaches readers the skills they will need to face their fears, starting with adopting a new attitude toward panic. Once a person stops viewing panic as dangerous he or she can begin the work of seeking out experiences that will test this new belief. Dr. Wilson then helps readers design a personalized program for facing panic through a series of thirteen charts (new to the 3rd ed) that readers fill in. Part III is also where readers learn how to identify opportunities for practicing their skills and how to challenge panic-driven fears about negative outcomes (i.e., “I will panic and run out of the restaurant”). Dr. Wilson discusses coping strategies for panic as well as how to identify those strategies that have become “safety crutches,” such as asking to be accompanied by a supportive friend or the repetition of reassuring phrases, that can inhibit people from overcoming their fear of panic. Next, readers are introduced to an entire chapter on how to talk to panic. Dr. Wilson uses the formula of persisting by use of paradox. For example, rather than saying, “Oh, no. I’m going to faint” one can say, “I am nowhere near light-headed enough. More please.” Readers are taught to talk back to panic by instructing it to do the opposite of what it expects and then to resume one’s normal activities. Part III ends with a checklist to help readers determine if they are succeeding in facing panic.

Part IV of Don’t Panic is designed for readers who feel they need more support to effectively apply the skills of Part III. In these chapters readers learn the benefits of mentally stepping back from negative thought processes, how to develop a supportive internal voice, and how to tolerate uncomfortable sensations without becoming alarmed. New skill building exercises include the “Calming Response,” breathing and relaxation exercises, and meditation. The final chapter of Don’t Panic is dedicated to a review of specific medications for panic disorder, specific phobia, and social anxiety disorder. Through comprehensive evaluation of the medications and their side effects, Dr. Wilson guides readers in determining whether medication is the right choice for them.

Overall, Don’t Panic’s 3rd edition is an important contribution to the field of anxiety disorders and to self-help literature.

Note: Readers who have a specific interest in social anxiety or fear of flying may want to check out the 2nd edition, as two chapters that specifically addressed these issues (The Fear of Being Seen: How to Face Social Anxiety and Achieving Comfortable Flight) were removed from the latest edition.

[Donald · Rating 4 out of 5]

The central point of the book is that our intuitions about how to fight panic in the moment are usually wrong. We race to try to fight the anxiety or to flee at the earliest opportunity. In reality, the best approach is to usually just let the waves of anxiety roll over you and remind yourself you'll probably be okay. It's paradoxical and doesn't fit a lot of situations but for most people it's true. I think if you have pretty severe problems it is hard to have the level of self-control you'd need to even begin this process, so I remember when this sort of thing sounded terrible to me, but it makes sense as part of an overall approach to testing your limits.

[Neem Serra · Rating 4 out of 5]

It is long and has parts you can skim for sure. It’s definitely dated, and I rolled my eyes at some parts, but the bones of it are really good and the framework is pretty solid. A lot of the examples resonated with me, and I just need to be courageous and do it

[Willian Molinari · Rating 4 out of 5]

I'm migrating all my reviews to my blog. If you want to read the full review with my raw notes, check it here: https://pothix.com/dontpanicbook

A good book and exactly what I needed, thanks for the recommendation, Rafael Rosa!

Some people said it seems like a Rust programming language book because of the word "panic" but it's actually related to panic/anxiety attacks. It's not the first time I suffer from anxiety but it's the first time I felt the panic attack symptoms, so I decided to read more about it.

This book describes most (all?) of the symptoms that a panic attack causes and some ways to deal with it. There are many extreme cases being described here, which actually help to find your own problems much less disturbing.

The book tries to provide a set of tools to help you fight it yourself. The description of how anxiety works and how we make it worse is not new to me, but the tools the book tries to provide will probably be a good addition to my toolbox. :)

[Lauren · Rating 4 out of 5]

Very thought provoking and informative. This book allowed me to really step back and assess my thoughts and feelings and learn to work through them. It also provided helpful tools and strategies to help those individuals dealing with anxiety at any level.

[Teragon Bearyn · Rating 5 out of 5]

I have been implementing things from this book in my daily life and I have seen genuine improvements in my anxiety levels. Seriously, it’s a good one.

[Conner · Rating 3 out of 5]

Let me start by saying that I have had some extremely nightmarish mind-states in my life that I would never wish upon anyone. I have been diagnosed with multiple anxiety disorders and have experienced many abnormal symptoms as a result; depersonalization, disassociation & derealization being the most unendurable & uncomfortable. Not much ever seemed to help. Therapy just kept me at a standstill and drugs & medication only exacerbated the problem, sometimes to extreme limits. One thing that I have learned is that there are no quick fixes and the mind is an incredibly powerful thing. Something that is very hard to accept is that YOU are your problem, and the enemy is your mind. The only way you can fix it is through manipulation of your own brain. When you have panic the thought of letting your guard down against it is terrifying, but that is exactly what you have to do. There are few aids to help with this; to fight panic it's really all on your own shoulders.
So leave your preconceptions at the door; this is no miracle book. However it is the most helpful book I have found when it comes to panic and other all-encompassing forms of anxiety. It recommends a paradoxical mindset to approach your life with. I feel that the author did a good job explaining his idea but went about it in a very long-winded way. The good part about this is he covers many aspects and the book is not lacking in information, however much of it is repeated over and over which was annoying to read.
I'd recommend it to anyone struggling with anxiety disorders, but remember that recovery is a very long road and you can't expect instant results.

[Deb Wilson · Rating 2 out of 5]

I'd like to say this book helped me as it was intended to do. But by the time I was 100 pages into it, I went from being someone who has problems with panic attacks on occasion, to someone who was convinced she was an agoraphobic. I am not the type to decide I suffer form any and every disease or illness, and am miles from being a person who always thinks they are sick, but this book just made me feel like I was even more effed up than I previously thought I was. :-/

It did give some good advice for getting through panic attacks, but it was all old hat to me- I have had enough panic attacks to know how to weather through them and survive it. Breathe, breathe, breathe, and remove yourself form the stressful area as quickly and quietly as possible.

The last chapter or so was dedicated strictly to not panicking while on an airplane. Useful I suppose, but I have never been on a plane because I am terrified of them. I kind of skipped that whole chapter at the end because it really wasn't relevant to me at all.

[Kyle · Rating 4 out of 5]

A nice book to read if you or someone you care about has anxiety, fear, or panic. It is written in a plain, straightforward style, as if the author were talking with you. The middle section of the book, which is where the author explains how to deal with panic, is not what I was expecting. Above all, he is trying to teach you a way of thinking, and accompanying techniques, to be bold in the face of panic, rather than letting it determine what you do. His techniques aim to function like a vaccine for panic: His underlying argument is that you can "immunize" yourself to the most devastating effects of panic if you build up your immunity to it through small doses of exposure. I think anyone interested in these issues would both learn from and enjoy reading this book.

[Sett Naing · Rating 1 out of 5]

Rubbish book... Plz don't read.. It will give you delusions.. I got serious trouble after reading it.

[Branko Jovanovski · Rating 3 out of 5]

"No squealing, remember that it's all in your head" - Gorillaz

[Sarah Melissa · Rating 5 out of 5]

An interesting book, as it doesn’t just address the tip of the iceberg, so to speak—hyperventilation—with breathing exercises, but puts anxiety disorders in the whole context of personality development. And while Wilson acknowledges that parents have a deal to do with this, he also argues that children form beliefs independent of those their parents urge on them.
Wilson outlines healthy personality development. He argues that where people identify gaps in this development, perhaps in the context of therapy, it becomes their task to build the missing strengths. He argues that very few parents actually meant to be poor parents, and that no one is bound by their past.

[Evan Snyder · Rating 3 out of 5]

I don't suffer from anxiety and/or panic myself, but read this book hoping to better understand the experience of friends who do. Mission accomplished: even without being the target audience, I came away with a much better understanding of anxiety. Wilson does a very thorough job of outlining causes and symptoms of anxiety, and does a particularly impressive job at describing the benefits and side effects of the various meditations. I would absolutely want such a comprehensive and balanced guide if I was considering medication for myself. My only criticism is the exhaustingly long-winded discussion of agoraphobia, a very extreme manifestation if anxiety that would apply to a small number of patients.

[Jacia · Rating 2 out of 5]

I don’t feel any closer to in control of my panic disorder.

[Julie Simons · Rating 3 out of 5]

3.5 stars

[Alexa Doran · Rating 2 out of 5]

Less a book...than an outdated textbook. It did offer some really helpful relaxation exercises but I imagine these are readily available on the internet today

[Jose · Rating 5 out of 5]

Interesting information, perhaps a little bit too much. Good read. Could help I guess with other tools.

[~☆~Autumn · Rating 1 out of 5]

I own this worthless book! It might be good for some but was NOT at all helpful for me as my panic is due to heart rhythm disorder which is triggered by toxic chemicals like perfume. This problem is commonly NOT recognized. I was even treated at the phobia clinic by a very dumb psychiatrist who wanted to meet me at the perfume counter at the mall and he was an asthmatic.

People today are poisoning themselves by using fabric softeners, too much fragrance etc and their bodies are trying to tell them but almost no one listens to their own body anymore as there is some "genius" out there ready to tell them to ignore their symptoms.

Medical doctors hand out valium and xanax like its candy getting everyone addicted. I am only a little bitter about the general stupidity today! Don't waste your money on this book but read something so you can learn about Environmental Illness.

[Karen]

Books That Are Straightforward About Mental Illness

This self-help book demystifies panic and anxiety, and helps reduce (and possibly eliminate!) attacks. For anyone who struggles with panic attacks, it’s a way to take control back in your life.

[Arielle · Rating 3 out of 5]

Most of this book was (thankfully) irrelevant to me but still some really helpful information about understanding and dealing with anxiety.

[Annetherese Biesiada · Rating 1 out of 5]

This book is okay if you want someone to slap you in the face and throw you on a plane. Too aggressive.