How To Prepare For a Panic Attack

Why Facing Your Fears Isn't Working

If you're doing the work and feel like your exposure practice isn't paying off, this one's for you! I walk through what I think are some of the most reasons facing your fears might not be moving you forward. Plus a couple of reminders most of us need to hear (recovery is measured by what you're doing with your life, not by how anxious you feel doing it!). Most "stuck" exposure routines just need a small adjustment, and this is where to start. Plus: sign-ups are open for the RECLAIM cohort kicking off July 1st! SOURCES: -Craske, M.G., Treanor, M., Conway, C.C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: an inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23. https://pmc.ncbi.nlm.nih.gov/articles/PMC4114726/ (The inhibitory learning framework behind doing exposure right, including expectancy violation, consistency, and varied context.) FREE Fear to Freedom Guide: https://the18minutes.com/   TikTok: https://www.tiktok.com/@the18minutes [https://www.tiktok.com/@the18minutes] Instagram: https://www.instagram.com/the18minutes/ [https://www.instagram.com/the18minutes/] YouTube: https://www.youtube.com/@the18minutes [https://www.youtube.com/@the18minutes] Email: amanda@the18minutes.com [amanda@the18minutes.com]

Healthy Anxiety Habits Gone Wrong

Some of the most common "healthy" habits in the wellness and anxiety recovery world (breathing exercises, grounding techniques, meditation) can actually be the thing keeping you stuck. In this episode I walk through five of them, the genuine pros of each one, the trap each one falls into when it turns into a safety behavior, and the simple way to tell whether a habit is helping you or holding you in place. The line is almost never the habit itself, it's your intention.  FREE Fear to Freedom Guide: https://the18minutes.com/   TikTok: https://www.tiktok.com/@the18minutes [https://www.tiktok.com/@the18minutes] Instagram: https://www.instagram.com/the18minutes/ [https://www.instagram.com/the18minutes/] YouTube: https://www.youtube.com/@the18minutes [https://www.youtube.com/@the18minutes] Email: amanda@the18minutes.com [amanda@the18minutes.com]

Who Are You Without The Anxiety?

What's left when the anxiety finally subsides? In this episode I talk about a part of recovery I LOVE: when anxiety has been part of you for years, you get to actually rediscover who you are without it. I share how anxiety became the center of my own identity, why losing it can feel disorienting, and the practical work of reclaiming the person underneath the fear. Plus - a few things I discovered I love on the other side of the fear. If you've ever wondered who you'd be without anxiety making your decisions, this one's for you! SOURCES:  -https://pubmed.ncbi.nlm.nih.gov/25547522/ (ACT is effective across anxiety, depression, and other problems, and is roughly comparable to established treatments like CBT.) -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11837766/ (Valued action and psychological flexibility are linked to better wellbeing.) -https://www.sciencedirect.com/science/article/abs/pii/S2352250X15001062 (The role of values and committed action in ACT.) FREE Fear to Freedom Guide: https://the18minutes.com/   TikTok: https://www.tiktok.com/@the18minutes [https://www.tiktok.com/@the18minutes] Instagram: https://www.instagram.com/the18minutes/ [https://www.instagram.com/the18minutes/] YouTube: https://www.youtube.com/@the18minutes [https://www.youtube.com/@the18minutes] Email: amanda@the18minutes.com [amanda@the18minutes.com]

What To Do When Anxiety Comes Back

What do you actually do when anxiety comes back after you thought you'd put it behind you? In this episode I talk about why recovery was never a straight line to zero, and why I measured my own recovery by "widening the gaps" between panic attacks instead. I get into why a single anxious moment usually isn't the "setback" you think it is (and what a real setback actually is), the science of why anxiety can resurface even years later, and a story from a trip well into my recovery when panic showed up at the worst possible moment. Plus the exact response that keeps a hard day from snowballing, and why taking care of your basics is maintenance, not a safety behavior. If you've ever thought "I'm right back where I started," this one's for you! SOURCES: -Reinstatement of extinguished fear by an unextinguished conditional stimulus. https://pmc.ncbi.nlm.nih.gov/articles/PMC3343277/ -Enhancing Inhibitory Learning: The Utility of Variability in Exposure. https://pmc.ncbi.nlm.nih.gov/articles/PMC6884337/ (Why practicing across varied situations helps the new learning generalize and stick.) -Delayed Extinction Attenuates Conditioned Fear Renewal and Spontaneous Recovery in Humans. https://pmc.ncbi.nlm.nih.gov/articles/PMC2749460/ (Repeated, spaced practice reduces the return of fear over time.)  FREE Fear to Freedom Guide: https://the18minutes.com/   TikTok: https://www.tiktok.com/@the18minutes [https://www.tiktok.com/@the18minutes] Instagram: https://www.instagram.com/the18minutes/ [https://www.instagram.com/the18minutes/] YouTube: https://www.youtube.com/@the18minutes [https://www.youtube.com/@the18minutes] Email: amanda@the18minutes.com [amanda@the18minutes.com]

What Partners of Anxious People Need to Know

If you love someone with disordered anxiety, your most loving instincts are often what's keeping their disordered anxiety alive. I unpack the research on family accommodation, why reassurance is a long-term harm even when it feels kind in the moment, and the caregiver burden conversation we shy away from. Includes real examples from my own recovery and how my partner showed up alongside me. If you're an anxious person who has been trying to figure out how to talk to your partner about all this, send them this one!  SOURCES: -Spouse and Partner Help - Anxiety & Depression Association of America https://adaa.org/finding-help/helping-others/spouse-or-partner -Measuring Family Accommodation of Childhood Anxiety: Confirmatory Factor Analysis, Validity, and Reliability of the Family Accommodation Scale - Anxiety: https://pmc.ncbi.nlm.nih.gov/articles/PMC6881529/ -Subjective caregiver burden and anxiety in informal caregivers: A systematic review and meta-analysishttps://journals.plos.org/plosone/article?id=10.1371/journal.pone.0247143  FREE Fear to Freedom Guide: https://the18minutes.com/   TikTok: https://www.tiktok.com/@the18minutes [https://www.tiktok.com/@the18minutes] Instagram: https://www.instagram.com/the18minutes/ [https://www.instagram.com/the18minutes/] YouTube: https://www.youtube.com/@the18minutes [https://www.youtube.com/@the18minutes] Email: amanda@the18minutes.com [amanda@the18minutes.com]