ANXIETY AND PANIC STRATEGIES

Explore practical ways to support yourself during a familiar panic episode with this English-language workbook for adults. Gentle guidance, everyday examples, and reflection prompts help you consider what feels useful to you and create a brief personal support plan.

The warm cream background and peaceful mountain-lake artwork create a welcoming space for reflection. You can print the pages to write by hand or type your responses into the fillable PDFs.

WHAT’S INSIDE

This 14-page workbook includes:

• A cover featuring a tranquil mountain lake.

• An introductory guide explaining how to use the workbook and when to seek help.

• Ten support pages, each with a brief explanation, one possible action, an everyday example, and two reflection questions.

• A personal support-plan page.

• A source and reference page with clickable links.

THE 10 TOPICS

1. Staying somewhere safe.

2. Finding a comfortable position.

3. Remembering that the intensity of feelings can change.

4. Choosing a short, supportive phrase.

5. Letting go of the pressure to feel calm immediately.

6. Breathing gently without forcing.

7. Picturing a peaceful scene, if helpful.

8. Choosing one support at a time.

9. Asking for the company you need.

10. Practicing a familiar strategy when you feel settled.

These are practical applications of general guidance, rather than ten separate treatments.

YOUR DOWNLOAD INCLUDES

One ZIP containing the same workbook in four formats:

• A4 Printable PDF — 210 × 297 mm, with lined spaces for handwriting.

• A4 Fillable PDF — with fields for typing your responses.

• US Letter Printable PDF — 8.5 × 11 inches, with lined spaces for handwriting.

• US Letter Fillable PDF — with fields for typing your responses.

• READ ME FIRST instructions — guidance for downloading, extracting, printing, and saving your files.

Each PDF contains 14 pages. These are four format options for the same content, not four different workbooks.