RESOURCES - Tools for Recovery
I thought it would be helpful to create a resource page that you can always come to for all of your Panic Attack & Anxiety needs. I’ll add to it if there are more products that I think can help you, but you’ll notice that in the future I will reference this page quite often. I recommend bookmarking it for your reference and convenience. Enjoy!
I'm obviously going to recommend my own Treatment Program which can be found here.
The two other programs which receive the most publicity and actually I purchased, tested and used many years ago when I suffered from anxiety is The Linden Method and Panic Away. Both Programs helped me and if you can afford to purchase them, the support that comes with each program - email, telephone, one to one coaching is invaluable. ( I wrote a review of programs here Lindenmethod vs Panicaway review)
Self Help for Your Nerves: Learn to Relax and Enjoy Life Again by Overcoming Stress and Fear
One of the first books I read on panic attacks and still one of the best. I would say if you're going to read any book first, read this one. First published in the 1960's it's been updated many times, but some of the best modern-day books still have the same principles running through them. For first aid for a panic attack this is still the best book out there in my opinion. For a programme for recovery it's not the best as we know far more on what contributes to panic attacks and how to cure them. For its time it's was revolutionary. Claire Weeks has sadly passed away but she did recordings and other books as well - CLICK HERE.
If you would like to read my post on Claire Weekes Life and Books Click Here
A very thorough and popular book on panic attacks. The book is easy to read and has a lot of common sense techniques. It gives a great deal of information on the back ground leading to panic attacks and goes behind the biology of panic attacks. It focuses on cognitive behavioural therapy tools to help you and a lot of the practical advice I advocate is in this book.
A book that's over ten years old but the same principles apply to day as they did then. A good book that covers what to do whilst having a panic attack, and an interesting chapter on how to help others with panic attacks. It has some useful tips and will be helpful for anyone suffering with panic attacks, anxiety and agoraphobia.
Anxiety and Panic Attacks - Their Cause and Cure
An American book and definitely one of favourites. Fun, easy to read and has a stepped program to recovery. This book taught me some things I didn't know about panic attacks and is written by someone who has gone through it. The author has also set up a very useful organisation that helps people recover. The book was first written in 1993 but everything is still completely relevant.
The Anxiety and Phobia Workbook is a amazon bestseller and has sold over a million copies. The books treats General Anxiety Disorder (GAD), Obessive Compulsive Disorder, Social Anxiety, Specific Phobias, Panic Attacks, etc. Packed with the most effective skills for assessing and treating anxiety, this workbook can be used alone or as a supplement to therapy to help you develop a full arsenal of skills for quieting worried thoughts and putting yourself back in control.
The author is David D. Burns, M.D. a clinical professor of psychiatry and behavioral sciences at the Stanford University School of Medicine. This book is easy to read and goves you lots of techniques and exercised to get better. The book has a large section on CBT therapy and Burns outlines 40 techniques in the book on ways to deal with negative thoughts. A good solid book for anxiety and panic attacks sufferers.
TO FIND THE BEST BOOKS BY POPULARITY AND REVIEWS CLICK HERE
Relaxation / Hypnosis Cd's MP3 Downloads - Contrary to what most hypnosis audio's claim, they should be used as a relaxation aid rather than any quick fix
I thoroughly recommend you read through the description of the Audio relaxation to make sure you know what they contain. Some techniques may work better than others for you, so tailor them to suit your needs.
There are a number of Hypnosis Cd's on the market that can help get deep into your subconcious to change the way you think and feel. Below are a few I recommend.
A very good hypnosis Cd that's especially produced for panic attack sufferers. The more you use it and apply the techniques the more benefit you will get.
The tracks on this CD are incredibly relaxing. The complex overlays of sound - music, running water, rain It was really useful to combine this CD with some mindfulness meditation, such as concentration on the breath. Provides a great transition from all the stress related thoughts and tension to full relaxation and the meditative state.
This Self Hypnosis/Guided Meditation CD is designed to give you new stress management coping skills at the conscious and subconscious levels.
Relaxation & Meditation Music
Apart from the Hypnosis CD/Audio's designed to talk you through ways of lowering anxiety, I thorough recommend you try out deep relaxation and meditation music which will help calm and rest your body. I used these alot during my recovery when I was laid on bed and in anxious situations. You can find the best ones here. These tracks have sounds of sea, birds singing, gentle stream water trickling, etc.
You can find some FREE meditation and relaxation audios at excelatlife
If you want to record your own relaxation recordings then I have relaxation scripts/exercises you can record yourself. I good way to do this is record them on your mobile phone and listen to the exercises when you need to.
Progressive Muscle Relaxation Techniques
As part of my recovery program I advise how important breathing and relaxation are. The best way to obtain a full body relaxed state is to learn how to undertake Progressive Muscle Relaxation techniques. CLICK HERE to see the best Progressive Muscle Relaxation which will talk you through the process and will hopefully leave you feeling calm with the sensation your floating on you're bed.
Another very popular relaxation CD on the market and the only one to be sponsored by the NHS is NHS WELLBEING RELAXATION CD for stress, anxiety and panic disorder. It's proven to be very popular over the years and has good reviews for helping anxious people fall a sleep.
Charles Linden has a very good programme to recover from panic attacks and this DVD supplements that. Contains lots of tools to relieve panic attacks and if you like what you see you can always join the program.
Hypoglycemia is a condition that occurs when your blood sugar (glucose) is too low. Panic attacks can be caused by this. Whether you have the condition or not it's so important to keep your blood sugars stable to feel well. Too much sugar and you may feel great for a while, then the crash. Diet is one of the must under-rated aspects of getting better and reducing the horrible symptoms of anxiety.
There are two books that I have read on this subject - Hypoglycemia: What It Is, What It Isn't, and How to Fix the Root Problem & The Low Blood Sugar Handbook: You Don't Have to Suffer. Both go into great detail and have recipes, facts/figures, lists of foods you can eat and programmes to get well. The nature of the topic can mean that reading is heavy going but it's worth at least reading one book on Hypoglycemia.
I have read several books on this subject and I would recommend either Sea Otter Cove: Introducing relaxation breathing to lower anxiety, decrease stress and control anger while promoting peaceful sleep or The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions. Both tell you the benefits of deep breathing which will help reduce feelings of panic and anxiety, but you can also control your emotions much better if you breathe correctly.
There are literally hundreds of books on the market that teach correct breathing - you can find the best ones here.
Food & Drink
As part of my programme of recovery I strongly recommend that you remove caffeine from your diet completely. That means no tea or coffee. I personally think a great substitute is Chamomile (calming properties) or Peppermint tea. If you buy from supermarkets it tends to be quite expensive. If you would like to buy in bulk then I would suggest Teapigs Chamomile Flowers 87.5 g (Pack of 1, Total 50 Tea Bags) and Twinings Pure Peppermint 80 Teabags (Pack of 2, Total 160 Teabags).
If would suggest you read probably my most popular post called Natural Vitamins, Herbs and Supplements for Anxiety & Panic Attacks
Multivitamins & Minerals
Sometimes it's recommended to take Multivitamins & Minerals when you're run down. Any help you can give your body to improve and cope with the burden of anxiety can only help you recover. I personally took vitamins for a while as I thought this would give my body extra help and a boost to cope with all the stresses placed upon it. If you CLICK HERE you will find some of the most popular Multivitamins & Minerals tablets.
My personal favourite is NoMorePanic (people are friendly and open about their conditions - sometimes they tell you too much though!)