Читать книгу Panic Free - Tom Bunn - Страница 8
ОглавлениеContents
Part I. Your Introduction to Automatic Control
CHAPTER 1. A Future Free of Panic and Claustrophobia
CHAPTER 2. The Panic-Proof Part of Your Brain
Part II. Situational Control of Panic and Claustrophobia
CHAPTER 3. Carole’s Holland Tunnel Challenge
CHAPTER 4. How Carole Used a Memory to Calm Herself Automatically
CHAPTER 5. How Arousal Regulation Works
CHAPTER 6. Control Panic and Claustrophobia with Vagal Braking
CHAPTER 7. Control Panic and Claustrophobia with Oxytocin
Part III. Regulation of Arousal
CHAPTER 8. Accepting Arousal as Normal
CHAPTER 9. How Feelings of Security and Insecurity Develop
CHAPTER 10. Arousal Regulation Systems
CHAPTER 11. The Arousal Regulation Hierarchy
CHAPTER 12. Your Sweet Spot for Stress Hormones
CHAPTER 13. How Panic Is Triggered
CHAPTER 14. Ending the Panic-Attack Domino Effect
CHAPTER 16. Establishing Automatic Alarm Attenuation
The Three-Button Exercise
The Alarm Attenuation Exercise
CHAPTER 17. Your Manual Backup to Control Panic
The 5-4-3-2-1 Exercise
CHAPTER 18. Strengthening Executive Function and Reflective Function
Imagination or Perception Exercise
Part IV. Your Ten-Day Plan to End Panic and Claustrophobia Forever
CHAPTER 19. Step-by-Step Instructions
CHAPTER 20. Nine Questions about Your Ten-Day Plan
CHAPTER 21. Emotional Control in Panic-Inducing Situations
Preparing for an MRI
Preparing for a Visit to a High Place
Preparing for Passage through a Tunnel
Preparing to Cross a Bridge
CHAPTER 22. Controlling Anxiety
