This book integrates three psychotherapy technique to help someone manage panic over a period of seven weeks. While it does not replace actual therapy sessions, it is a good tool to use alongside sessions. I especially like the integration of techniques as the best therapy has been shown to be a combination and not just one particular style.
I received an arc of this book in exchange for an honest review

This workbook is a great tool for people to have a seven week plan to better manage panic. This is a great tool for anyone who suffers from panic attacks.

I really enjoyed this book from the way it was presented, to the activities it had be undertaking. I would be very interested in reading more of the authors work in this area.

Helpful reading with understanding panic attacks and how to self remedy. Would definitely recommend to those who suffer from panic attacks.

To start off, this was a fantastic read and I found it to be very helpful. I suggest anyone who has anxiety read this and do the exercises that are included because, in my opinion, it did help me with more ways to cope with anxiety. I think many will find this book resourceful.

As a sufferer of panic attacks since I was young I've tried many things to help them go away or at least be more manageable. Loved that this book laid out a plan and was very easy to understand. Highly recommended for anyone with anxiety and panic attacks.

This is a wonderful resource for anyone who is suffering from anxiety of any kind. There’s a lot of medical information about the causes and treatment of anxiety, written in a very readable way. There are meditation exercises, quizzes, checklists, and lots for great resources for better understanding and dealing with anxiety and panic.

This was a great read! As someone who suffers from panic attacks sometimes over the years especially since the loss of my husband I found it to be informative and give me great tips and tricks to help me cope.

Find relief from panic attacks in 7 weeks

Panic attacks can be scary and overwhelming—but with the right tools, you can overcome them. This 7-week panic attack workbook is filled with evidence-based strategies to help you understand and manage your panic attacks so you can take back control of your life.

The roots of panic—Understand the causes of panic attacks by identifying triggers, life experiences, and anxieties that bring on emotional distress.
Methods to cultivate calm—Explore proven practices and strategies for managing panic, including journal prompts, positive affirmations, mindful meditations, and more.
Your 7-week plan—Assess your needs and goals, manage your cycle of symptoms, and develop a healthy approach to panic attacks through 7 weeks of focused reflection.
Soothe anxiety and panic with this workbook.

Thank you so much to Net Galley, the publisher, and author for providing this book for my review. I really appreciate this book. It starts off by explaining the different ways to use the book and even provides details on being able to add notes to an e-book format. I think that really is useful as so many solely read e-books these days. The book continues by explaining what panic and anxiety is and how to identify it. I think for me, identifying anxiety and that feeling of panic is the majority of the battle. Once I am able to identify that I am feeling that way, it truly helps to use techniques this book provides in calming myself down. I also appreciate the 7 week focus on trying to not just identify anxiety but ideas on why it is there and ways to calm that feeling. There are many questions throughout the workbook that also focus on long term goals and how the reader can utilize these skills in the future. This is a very useful workbook I would recommend to anyone feeling anxiety or moments of panic. Thank you again to Net Galley, the publisher, and author for providing this book for my review.

The Panic Attack Relief Workbook by Mayra Diaz lays out a seven-week plan for people to be able to better manage panic. It incorporates cognitive behavioural therapy (CBT), acceptance and commitment therapy (ACT), and exposure therapy. As the title indicates, it’s a workbook with exercises to fill out.

The book begins with background information about how panic affects the brain and body, as well as different disorders that can involve panic. It also provides background information about different CBT and ACT strategies. The rest of the book is laid out as seven chapters to cover week by week, with a different focus area for each week's exercises.

The first week focuses on understanding how panic impacts your well-being. It included keeping a panic attack log to connect situations, emotions, and sensations, along with exercises to examine and identify panic’s impact on your life, the fears that your mind is treating as threats, and triggers. There are also exercises involving deep breathing, grounding, and progressive muscle relaxation.

Other weekly focus areas include breaking the cycle of negative thoughts, facing your fears, and mindfulness acceptance. There’s a mix of education, self-monitoring, self-reflection, coping tools, exposures (including exposures to feared bodily sensations) and other strategies to address thoughts, feelings, and behaviours. There are also coping statements scattered throughout the book.

One line I quite liked was “You can’t control your emotions, but you can feel capable of managing them.”

A wording choice that struck me as a bit odd was when the author encouraged readers to teach others about what they’ve learned, while at the same time being careful to avoid playing armchair therapist. She wrote, “You have learned a lot about panic, but you are not a mental health expert.” It’s a very minor thing and I know what she was going for was “you are not a mental health professional”, but I’m kind of feisty, and telling people living with mental illnesses that they’re not experts in their conditions sparks a bit of that feistiness.

I thought the author did a really good job of providing clear, concise explanations, which allowed a lot of useful stuff to be packed into a book that’s relatively short and very easy to read. It’s also very aesthetically appealing. I liked the short sections and point-form key takeaways at the end of each chapter. The tone was supportive and encouraging but not preachy, which I also liked. Overall, I thought it was very well done.



I received a reviewer copy from the publisher through Netgalley.

An incredibly useful resource! I love how it accounts for people reading it in an ebook format. It goes in depth with causes and coping mechanisms. I really wish I had this book back when my panic attacks were at their worst!