While I’ll always recommend working with a mental health professional, there are lots of online tools to help you walk yourself through a lot of the same strategies and exercises a therapist will help you with.
Many of the apps & websites mentioned on this page also include self-guided methods for managing anxiety.
Like they say about recovery programs, DIY therapy “works if you work it.” Try setting a timer on your phone and setting aside time every day to work on whatever workbook, course, or app you’ve chosen. Enlist a friend to work through it with you or have accountability check-ins.
Online courses
Some online courses are free; others cost money. Some come with online therapy, others are entirely self-directed.
- This Way Up
- Panic Attacks Course
- Mood Gym
- Life Skills Online
- Retrain Your Brain
- CBT Training Courses
- MyCompass
- Beating The Blues
- CCBT Personal Programs
- Self Help CBT Course
- Panic Attack Home Study
Workbooks
Workbooks and worksheets help you walk through various techniques for managing anxiety and reducing panic attacks. You can work through these yourself, or find a therapist or support group to work through them with.
- Panic Attacks Workbook
- CBT Training Workbook
- Self Help Toolkit
- MoodJuice Social Anxiety workbook
- The Anxiety Workbook for Teens: Amazon | pdf
- CBT Workbook for Dummies: Amazon | pdf
- The DBT Therapy Skills Workbook: Amazon | pdf
- The Mindfulness & Acceptance Workbook for Anxiety: Amazon | pdf
- A Mindfulness Based Stress Reduction Workbook: Amazon | website
- DBT Skills Handbook
- Various self-help worksheets & resources at CCI
- Therapy & Self Help Worksheets
- Downloadable therapy resources & worksheets
Books
There are tons of books out there on anxiety and panic attacks — here are a few recommendations, but it’s best to poke around for books that interest you.
This article is part of the “So You Had A Panic Attack” resource guide. Go back to the SYHAPA index page
