"What If I Have A Panic Attack When I'm Outside?"

Do you ever worry that you'll have a panic attack when you go outside?

As we often hear from members of The Depression Project's community, "what if I have a panic attack when I'm outside?" can be a very common worry for people with anxiety, panic disorder, agoraphobia, and/or another mental health issue to experience, and it’s one that can, among other things:

  • Make what would otherwise be relatively simple tasks like doing the grocery shopping or getting a haircut for example feel scary, overwhelming and like “such a big deal”;
  • It can contribute to you feeling run down and exhausted – since anything that requires you to leave your home is much more difficult and emotionally taxing than it would otherwise be;
  • It can contribute to you feeling isolated and lonely – if the fear of having a panic attack outside holds you back from leaving your home to meet other people.

And, because the worrying thought “what if I have a panic attack when I’m outside?" can have such a crippling impact on your life like so, we’ve created this cognitive behavioural therapy-based journal, in order to:

  • Empower you to be able to cope with and overcome this worrying thought;
  • As a result, help you take a big step closer towards getting on top of your anxiety, panic disorder, agoraphobia, and/or another mental health issue.

Here’s A Breakdown Of Exactly What This Journal Will Cover

PART 1: How You Can Encourage, Reassure And/Or Empower Yourself When You’re Worrying “What If I Have A Panic Attack When I’m Outside?”

To begin with, we’ll share with you your first guided journal prompt - in order to help you think about the ways in which you could encourage, reassure and/or empower yourself any time you experience this worrying thought.

PART 2: Strategies You Can Implement To Help Prevent Yourself From Having A Panic Attack When You’re Outside

To arm you with a wide variety of strategies you can implement to help prevent yourself from having a panic attack when you’re outside, we asked The Depression Project’s 3,000,000+ person social media community to share with us the most effective strategies that work for them. As we expected, there were a lot of responses, and in the second part of this journal, we’ll share them with you. If you’re very familiar with cognitive behavioural therapy (including specialised forms of CBT such as dialectical behaviour therapy), then you’ll likely be familiar with at least some of these strategies. However, we’re confident there’ll still be a number of new suggestions for you!

To accompany all of the strategies that we’ll share with you, a variety of guided journal prompts are also included for you to think about and write out your response to - each of which are designed to help you implement these strategies as effectively as possible. Additionally, we’ll also guide you through creating:

  1. Your very own Panic Attack Prevention Plan - for you to implement anytime you experience the early warning signs of a panic attack when you’re outside;
  2. Your very own Panic Attack Coping Plan - for you to implement to help you cope with a panic attack and ease its intensity if you do in fact have one.

PART 3: Overcoming The Fear Of What Other People May Think If They Witness You Having A Panic Attack When You’re Outside

After completing Parts 1 and 2 of this journal, you will likely feel much more prepared and confident to be able to prevent yourself from having a panic attack when you’re outside, and to also cope with a panic attack and mitigate its intensity if you do in fact experience one. And, while this is likely to significantly decrease the intensity of your worrying thought “what if I have a panic attack when I’m outside?”, there’s another factor that could still be fuelling it – and that’s if you’re scared of what other people might think if they witness you having a panic attack when you’re outside.

If you can relate, then in Part 3 of this journal, we’ll share with you a variety of cognitive behavioural therapy-based journal prompts to help guide you through overcoming this fear.

PART 4: Building Up Your Confidence Through Exposure Therapy

If you’ve had therapy for an anxiety-related mental health issue before, then there’s a good chance you would’ve heard of a particular component of cognitive behavioural therapy known as exposure therapy. This type of therapy involves purposely exposing yourself to something you fear – usually in a gradual, step-by-step way – such that over time, your fear of that something either recedes completely, or recedes to a much more manageable level . Exposure therapy has proven very effective at treating panic disorder – among a range of other mental health issues – and for this reason, in the fourth and final part of this journal:

  • We’ll explain how you can practice exposure therapy to help you overcome the worrying thought “what if I have a panic attack when I’m outside?”
  • Through journal prompts once again, we’ll guide you through putting together your very own personalised, step-by-step plan for using exposure therapy to overcome this worry.

FAQ #1: Why should I be confident this journal will help me?

This journal is grounded in cognitive behavioural therapy - which in case you don't know, is a leading form of treatment for anxiety, panic attacks, phobias, depression, personality disorders, and a wide range of other mental health issues.

Additionally, this journal is also written with the warmth, care, encouragement and insight that, with 3,000,000+ followers on social media, The Depression Project has become renowned for :)

FAQ #2: What format does this journal come in?

This journal comes in PDF Format - which you will be able to download instantly after purchase, and then print off at your home, office or local printer :)

FAQ #3: What if I give this journal a try but I don't like it?

We're extremely, extremely confident that you're going to find this journal immensely helpful. But, just in case you don't, you're protected by The Depression Project's 60 Day, No-Questions-Asked, 100% Moneyback Guarantee - to completely put your mind at ease.

"What If I Have A Panic Attack When I'm Outside?" Journal Moneyback Guarantee

If you have any questions about this journal, then please feel free to click here and contact us so that someone from our friendly team can answer them for you :)

Otherwise, we hope you choose to get this journal, because we know that you're going to find it really, really helpful!

All our love,

The Depression Project Team.

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You can choose to buy this product either by itself, or as part of a series to save over 60%!

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This journal is one of 11 that comprise our Worrying Thoughts Series, which consists of:

  • "What If My Mental Illness Makes Me Unlovable And I End Up Alone?"
  • "What If I Embarrass Myself?"
  • "Have I Done Something Wrong?"
  • "What If I Have A Panic Attack When I'm Outside?"
  • "What If My Mental Illness Only Keeps Getting Worse?"
  • "What If They Leave Me?"
  • "What If I Make The Wrong Decision?" (coming soon)
  • "What If I Get Really Sick And Die?" (coming soon)
  • "What If The Worst Possible Scenario Happens?" (coming soon)
  • "What If I Die And My Kids Have No-One?" (coming soon)
  • "What If Something Bad Happens To Someone I Love?" (coming soon)

If you choose to buy this complete set of journals, then you will receive instant access to all of them in PDF format after completing your purchase (you will be able to access any journal that is marked as "coming soon" above as soon as it is published).

For your peace of mind, this journal set comes with a 60 Day, No-Questions-Asked, 100% Moneyback Guarantee.

This journal is one of 35 journals that comprise our Complete CBT Journal Collection, which consists of:

1. The Complete CBT Journal Series PART 1: The "Negative Thoughts" Series:

  • You Are Not A Failure
  • You Are Not A Burden
  • You Are Not Useless
  • You Are Not Weak
  • You Can Overcome Depression
  • Everybody Does Not Hate You
  • You Do Much More Right Than You Realise
  • You Can Have A "Good Life" And Still Have Depression
  • Everybody's Life Is Not Better Than Yours

2. The Complete CBT Journal Series PART 2: The "Depression Journals" Series:

  • The "Depression Lack-Of-Motivation" Journal
  • The "Depression Numbness" Journal
  • The "Existential Depression" Journal
  • The "Depression Anger" Journal
  • The "Social Media Depression" Journal
  • The "Depression Overwhelm" Journal
  • The "Night Time Depression" Journal
  • The "Morning Depression" Journal
  • The "Depression Loneliness" Journal
  • How To Do Your Chores When You're "Depression Tired"
  • How To Look After Your Personal Hygiene When You're "Depression Tired"
  • How To Stop Self-Harming And What To Do If You Relapse

3. The Complete CBT Journal Series PART 3: The "Worrying Thoughts" Series

  • "What If My Mental Illness Makes Me Unlovable And I End Up Alone?"
  • "Have I Done Something Wrong?"
  • "What If I Have A Panic Attack When I'm Outside?"
  • "What If My Mental Illness Only Keeps Getting Worse?"
  • "What If I Embarrass Myself?"
  • "What If They Leave Me?"
  • "What If I Make The Wrong Decision?" (coming soon)
  • "What If I Get Really Sick And Die?" (coming soon)
  • "What If The Worst Possible Scenario Happens?" (coming soon)
  • "What If I Die And My Kids Have No-One?" (coming soon)
  • "What If Something Bad Happens To Someone I Love?" (coming soon)

4. The Complete CBT Journal Series PART 4: The "Community Suggestions" Series

  • Hold On, Pain Ends - A Journal To Give You Hope
  • The Foundations Of Trauma & How To Heal From It
  • How To Cope With Sudden Loss

If you choose to buy this complete set of journals, then you will receive instant access to all of them in PDF format after completing your purchase (you will be able to access any journal that is marked as "coming soon" above as soon as it is published).

For your peace of mind, this journal set comes with a 60 Day, No-Questions-Asked, 100% Moneyback Guarantee.

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Money back guarantee