Panic and Anxiety Self-Help

Panic and Anxiety Self-Help

Research suggests that nearly 20% of people with a dental phobia may suffer with another mental health condition, most commonly anxiety disorders, such as agoraphobia, panic disorder, or social phobia. Below you can find links to self-help websites. Consider enlisting the help of a good therapist if any condition interferes with your daily life.

Tip: If you suffer with agoraphobia, can’t leave your home and are located in the UK, you may be able to avail of “Domiciliary Dental Care Services”, or NHS home treatment service. Basically, a dentist and a nurse come to your home and treat you there. Drawbacks: in some areas the Community Dental Service is so run down that it can’t provide the service; depending on where you live, waiting lists can be very long; not all treatments (e. g. root treatment) can be performed in the home.

Panic and Agoraphobia are treatable; the most effective treatments appear to be CBT (short for cognitive-behavioural therapy) and ACT (Acceptance and Commitment Therapy). Getting regular exercise and relaxation methods such as yoga or progressive muscle relaxation are highly recommended to help with your recovery. There are a lot of “quick panic cure” type programmes available on the Internet and in book shops; most of these are utterly useless. You can read more about panic attacks here.

Panic Attacks, Agoraphobia and Social Phobia

I highly recommend Dave Carbonell’s “Panic Attacks Workbook – A Guided Program for Beating the Panic Trick”: probably the best panic attacks book out there. His readable writing, sense of humour and empathy sets it apart from other panic workbooks. Moreover, it’s keenly priced. Also available through Amazon. Dave also has a website at www.anxietycoach.com.

Agoraphobia and Panic Disorder Recovery – paniccure.com Written by a recovered agoraphobic, this site has lots of useful info.

Free Therapy for Panic Attacks and Agoraphobia An interactive website, where you can get a 12 session cognitive behavioral therapy programme free. In return, your data (but not personal details) are collected for research purposes.

Miscellaneous Anxiety and Depression

One book which has been highly recommended on our forum is “Mind Over Mood” by Christine Padesky & Dennis Greenberger: “Although it’s 50% about depression and 50% about anxiety, it shows how to examine emotions, feelings and situations and identify triggers, ‘hot thoughts’ and past events. Really useful book which I would recommend to anyone who has trouble identifying triggers for panic attacks and also identifying thought processes.”

anxieties.com – Free self-help Free self-help courses for anxiety, panic attacks, OCD, Phobias and Social Anxieties. Also contains information on PTSD, and on the use of anxiety medications. The 8-step panic attack programme is well worth a try!

The Depression Center An interactive website dedicated to helping those who suffer from Major Depressive Disorder. Similar sort of set-up as the Panic Center, but not as interactive. Features “The Depression Diary” (a software application that helps track your mood) and a professionally moderated online support group.

Abusive Relationships

There’s a great book called “Why Does He Do That? Inside the Minds of Angry and Controlling Men” by Lundy Bancroft. Even if the tables are turned and your abuser is a woman (much rarer but not out of the ordinary), this book will shed light on the why’s of abuse and give tips on what to do.

Other Self-Help

Overcome Fear of Flying Free self-help course created by an airline captain, with tons of interactive features.

Fear of Flying Courses with Virgin Atlantic If you’re in the UK, these are great one-day courses to help with fear of flying. Also suitable for people with panic disorder and agoraphobia (if you are able to make it there). Courses are held throughout the UK. Endorsed by the Royal College of Psychiatrists.