Panic Attacks Workbook: A Guided Program for Beating the Panic Trick

by David A. Carbonell

Discover methods to uncover the roots of anxiety and simple techniques and Cognitive Behavioral Therapy (CBT) exercises to stop panic attacks, including before they ever begin.

With methods and exercises based on the author's extensive clinical experience, Panic Attacks Workbook helps people understand the true nature of their panic attacks. It demonstrates the vicious cycle of habitual responses that lead to debilitating attacks, teaches how to halt this self-destructive process, and guides people along a proven path that promotes recovery.

David Carbonell outlines such cognitive behavioral methods as diaphragmatic breathing, progressive exposure, desensitization, relaxation, keeping a panic diary, and much more. He shows how to cultivate a personal attitude that facilitates solutions rather than placing blame.

He clearly explains how the very nature of panic leads people into a chronic cycle of anticipation, panic, and helplessness, and details how to overcome this pattern with innovative responses and an attitude of acceptance. Charts, worksheets, and program outlines help point the way through the workbook and on to recovery.

Genres: Self Help, Psychology, Mental Health, Health, Reference

240 pages, Paperback

First published October 19, 2004

About the author

David Carbonell, Ph.D. is a Clinical Psychologist who specializes in treating anxiety. He is the author of four self-help books: Panic Attacks Workbook, The Worry Trick, Fear of Flying Workbook, and Outsmart Your Anxious Brain. He is also the “coach” of the popular self-help site, anxietycoach, and his books are all available for purchase there. In his spare time, he is the founding member of The Therapy Players, an improvisational comedy troupe of professional psychotherapists in the Chicago area.

Reviews

[Bee With a Book · Rating 5 out of 5]

I have struggled with anxiety for a long time and worked to manage it but when I had my first panic attack I realised that I needed to take a good hard look at how my mine worked.

The panic attacks workbook by Dr Carbonell blew my mind and explained everything so well. Every aspect of panic and how to handle it is cover with great humour and based on his years of experience.

I have started to implement his techniques in my own life and while I have not completed my journey I have the confidence needed and am excited to kick panic’s ass!

Everyone struggling with panic attacks should read this book.

[Joe Albanese · Rating 3 out of 5]

I've had panic attacks for almost 10 years now tho the earliest I remember was 15 years ago, tried some meds with no success. My dad bought me this book thinking it might help. It has some good ideas, and some of them probably will work for people with specific anxieties and phobias. But for people who are generally anxious about everything I don't think so. Over my 10 years I've learned everything in this book by experience and have tried the techniques pre, post, and during attacks: exposure, breathing, meditation, etc... with no success of stopping the attacks. I still think it's a good book that can help people, especially if you are new to panic attacks. But for me, and probably others who have already tried a lot ways to stop them, this book is nothing new.

[Mike · Rating 5 out of 5]

I've had anxiety for over 25 years. I've seen therapists, tried medication, CBD, and other things. Nothing has ever healed me so I accepted that anxiety was going to be a part of me forever... until I purchased this book and did everything it instructed. I am no longer a prisoner to my anxiety which means I now leave my house, go to crowded places, and more. This book saved my life and I am so grateful.

[Jenn · Rating 5 out of 5]

This book really helped me overcome some of my anxiety that i have developed over the last year. If you have ever truly had a panic attack, you know how scary it is, and how hard it is to overcome. I can guarentee that anyone who reads this book will have a better understanding of what they are going through, along with getting over the obstacles that stop you from living your life!

[Jordan Carlman]

This book kind of saved my life.

[Amy · Rating 5 out of 5]

Excellent workbook on how to deal with anxiety and panic attacks. Workbook format asks the read to do her/his own work going along. Many practical suggestions, which helped me a lot. Would recommend to anyone trying to cope with anxiety and panic.

[Julia · Rating 5 out of 5]

I cannot recommend this enough to anyone suffering with panic attacks. I was mostly aware of the techniques in here from my own experience and other reading, but it's a wonderful and comforting resource. It made me feel so much less alone.

[David · Rating 5 out of 5]

I wish I had written this book. Like the author, I’m a clinical psychologist who has been treating anxiety disorders for forty years. But David Carbonell has a gift for teaching you how to defeat panic attacks with a smile. This book is wise, compassionate, practical, and gently funny. It is meant for readers whose lives have been limited by panic disorder. It is for you, if you have felt unhelped by therapists and other self-help books or workbooks. But most therapists I know would benefit from reading it themselves, as well as recommending it to their anxious clients.

Dr. Carbonell published the first edition of this workbook 18 years ago. A lot has changed, and it is reflected in this new edition. This new version teaches readers that accepting their anxiety symptoms can prevent a panic attack. It guides people in the use of mindfulness meditation as a way to fight panic, and advances the new cognitive therapy approach: that we don’t have to change the content of our thoughts, we have to change our relationship with our thoughts.

Early in the book, you learn that it’s not the first panic attack that is the real problem. The real problem is all the sensible-seeming stuff that you do in an attempt to avoid having a second panic attack. Stuff like distraction and avoidance. Dr. Carbonell gently tells the reader the good news – you win by facing your fears, learning that you can cope if you just give yourself the chance.

It’s a pleasure to read this book, as it is filled with the author’s self-effacing humor and lots of helpful clinical examples. Buy it, read it, and tell your friends.

-David L. Kupfer, Ph.D.
Clinical Psychologist, Falls Church, Virginia

[Aisha · Rating 5 out of 5]

I cannot recommend this book enough for those who suffer from panic disorder. CBT done right, an invaluable resource for anyone seeking to understand and tackle this unique but beatable condition. Thank you so much Dr. Carbonell for taking the time out to write this life-saving book

[Ali · Rating 5 out of 5]

This has been life changing!

[Wayne · Rating 1 out of 5]

The author has a tendency to over-simplify panic disorder and use tidy, neat blanket statements which he assumes fits the general majority of sufferers. For example, he states that panic attacks follow a definite pattern. My question is, how realistic is it to state this as fact? Isn't it true that sufferers of panic disorder know that panic attacks can and do strike at all hours, in all different types of situations and in all different places? Where is this so-called pattern within all of these variables? The author also states that anticipatory anxiety is always worse than arriving at your destination, wherever it happens to be. Another tidy, neat statement but once again, how true is it? Is it not possible that the destination ( party, theater, dining out, etc.) can be just as bad or even worse than anticipating it long before it happens? And yet, both examples in this book go unaddressed by the author as far as exploring them any further than their blanket statements. It is my feeling that the author fails to deal with the many possibilities and the complexities of panic disorder and instead chooses to focus on an over-simplistic approach.

[Maggie Walsh · Rating 4 out of 5]

Picked up this book for a client after David's book on fear of flying helped me. This is a book covering more general anxiety but does have a section at the back with help for specific issues: driving, flying, social phobia, fear of public speaking. David's methods are exposure therapy with some mild CBT and psychoeducation on how panic impacts the brain.

The book explains how anxiety works in really simple terms and provides lots of helpful exercises in an easy to understand way. David doesn't sugar coat it - this is not a quick fix or a cure, recovery takes work and effort - but it is possible.

I would have no hesitation recommending this book to any client.

[Julie Bridges · Rating 5 out of 5]

Excellent resource for a guide to work through panic instead of trying to stop it. I have used many of the concepts explained in my own life and with my own clients. This is an actual workbook. It is not filled with lists of various coping skills to try, but instead challenges the reader with solid questions to be aware of their anxiety and panic. Good use of CBT techniques and a very realistic approach. I highly recommend it!

[Lynn · Rating 4 out of 5]

Listened to a little bit of this every now and again. I'm a very practical person so enjoyed this book as it takes you through a few exercises and gives advice on how to cope with all the different situations that you could be battling with.

[Ida Wilcox · Rating 4 out of 5]

This is informative but nothing really new.

But a pretty good reference book.

[Victoria Colaluca · Rating 5 out of 5]

Fantastic book! Explains panic attacks, panic disorder & phobias very well. The treatment approach to each of them was super insightful and intuitive.

[Celinehabchi · Rating 5 out of 5]

This is brilliant
It breaks down Panic attacks and the reasoning behind them in ways that i had not anticipated
I think this is a must read for anyone struggling with panic attacks

[Joe Albanese · Rating 3 out of 5]

I've had panic attacks for over ten years now and have tried everything. This book didn't offer much extra than all the other advice I've been given, but is probably a good start if you are new to anxiety or panic attacks.

[David · Rating 5 out of 5]

I wish I had written this book. Like the author, I’m a clinical psychologist who has been treating anxiety disorders for forty years. But David Carbonell has a gift for teaching you how to defeat panic attacks with a smile. This book is wise, compassionate, practical, and gently funny. It is meant for readers whose lives have been limited by panic disorder. It is for you, if you have felt unhelped by therapists and other self-help books or workbooks. But most therapists I know would benefit from reading it themselves, as well as recommending it to their anxious clients.

Dr. Carbonell published the first edition of this workbook 18 years ago. A lot has changed, and it is reflected in this new edition. This new version teaches readers that accepting their anxiety symptoms can prevent a panic attack. It guides people in the use of mindfulness meditation as a way to fight panic, and advances the new cognitive therapy approach: that we don’t have to change the content of our thoughts, we have to change our relationship with our thoughts.

Early in the book, you learn that it’s not the first panic attack that is the real problem. The real problem is all the sensible-seeming stuff that you do in an attempt to avoid having a second panic attack. Stuff like distraction and avoidance. Dr. Carbonell gently tells the reader the good news – you win by facing your fears, learning that you can cope if you just give yourself the chance.

It’s a pleasure to read this book, as it is filled with the author’s self-effacing humor and lots of helpful clinical examples. Buy it, read it, and tell your friends.

-David L. Kupfer, Ph.D.
Clinical Psychologist, Falls Church, Virginia

[Dhileep · Rating 4 out of 5]

excellent

[Katie · Rating 4 out of 5]

Great resource book for helping those who suffer from panic attacks.

[Bellatuscana Bellatuscana · Rating 4 out of 5]

Good ideas and helpful techniques.

[Colin Betts · Rating 4 out of 5]

Great educational guide and plan for overcoming anxiety & panic attacks. Very exposure heavy, so some people may struggle with this method, if so there are other methods out there.

[Joseph · Rating 2 out of 5]

Not particularly helpful.