Actual PDF pages. Tap to enlarge.

Talk Panic Disorder · 31-day guided journal

31 days for a heart in the moment breath runs short

Short video lessons explain how an emotion works; the matching workbook gives you one page a day to practice.

  • 5 video lessons
  • 31 days
  • 111-page PDF · A5
  • EPUB included
  • 12-page midpoint reflection

Recommended · Course + workbook

  • ▶5 video lessons · Does Anxiety Break Me or Grow Me?
  • ✎Talk Panic Disorder workbook · PDF + EPUB

Pricing is being finalized

Be the first to know when the store opens.

Workbook only · 111-page PDF + EPUB

Pricing is being finalized

For schools & universities

This workbook is a self-reflection tool. It does not diagnose or treat any condition. If you are in treatment, we suggest using it alongside your clinician.

The first three days

  1. DAY 1The Body Was Trying to Protect Me
  2. DAY 2The Wave Passes Its Peak and Falls
  3. DAY 3What Tingling Fingertips Really Are

The 31-day path

DAY 1–14 · Noticing

  1. DAY 1The Body Was Trying to Protect Me
  2. DAY 2The Wave Passes Its Peak and Falls
  3. DAY 3What Tingling Fingertips Really Are
  4. DAY 4When the World Looks Like It’s Behind Glass
  5. DAY 5A Smoke Alarm That’s Too Sensitive
  6. DAY 6A Condition That Responds Well to Treatment
  7. DAY 7Naming It Makes It Smaller
  8. DAY 8The Fear of Fear
  9. DAY 9Finding the Vicious Circle
  10. DAY 10Ears That Hear the Body Too Loudly
  11. DAY 11The Things I Believed Kept Me Safe
  12. DAY 12Why Avoiding Makes It Grow
  13. DAY 13Watching Makes You See More
  14. DAY 14Trying Not to Think of a White Bear

Midpoint reflection · 12 pages

  1. Patterns
  2. Body signals
  3. Needs
  4. Support
  5. A small plan for the next 7 days

DAY 15–31 · Meeting it differently

  1. DAY 15A Longer Out-Breath, and the Body Listens
  2. DAY 16Five Ways Back to Here and Now
  3. DAY 17Floating on the Wave
  4. DAY 18Putting Thoughts Before the Evidence
  5. DAY 19To Myself, As I Would to a Friend
  6. DAY 20Making Space Between Thought and Me
  7. DAY 21A Heart Made Heavier by Hiding
  8. DAY 22One Step at a Time, Together
  9. DAY 23Widening a Narrowed World
  10. DAY 24Turning Down the Body’s Baseline Volume
  11. DAY 25Making Friends With a Racing Heart
  12. DAY 26A Nervous System That Stays Beside Me
  13. DAY 27A Map in My Pocket
  14. DAY 28A Slip and a Fall Are Different
  15. DAY 29Recovery Doesn’t Come in a Straight Line
  16. DAY 30Following Direction Instead of Fear
  17. DAY 31A Month Walked Together

One-month review

Gather 31 days of writing and name the feelings that returned most and the moments that changed.

Lessons that pair with this workbook

Understand the feeling in a short lesson, then carry it into the workbook prompts. Free lessons can be watched right now.

▶ 2:20 FreeWhy Do We Feel Anxious?Does Anxiety Break Me or Grow Me?▶ 2:34 Course accessWhat Kind of Anxiety Is Mine?Does Anxiety Break Me or Grow Me?▶ 3:12 Course accessMeeting Anxiety with MindfulnessDoes Anxiety Break Me or Grow Me?▶ 5:41 Course accessTry it · Body scan & breathingEmotions & Mindfulness▶ 9:00 Course accessBody Scan and 5-Minute BreathingGuided Meditation

See all Academy courses →

What you get

Print-ready PDF

111 pages, A5. Print at home or school as many times as the person using it needs.

EPUB edition

A reflowable edition for e-readers and reading apps.

My workbooks

Re-download your files any time from the account you purchased with.

Sets with this book

Widest choice

Every course + all 18 books

All 37 video lessons and all eighteen workbooks. The widest set for a year of teaching and practice.

All eighteen books + All Academy video courses

Pricing is being finalized

Be the first to know when the store opens.

The complete 18

The whole series. The widest choice for a year of reflection.

All eighteen books

Pricing is being finalized

Be the first to know when the store opens.

Steady mind set

Stress and burnout, anxiety, panic. Three books for exam seasons and deadlines.

Stress · Anxiety · Panic Disorder

Pricing is being finalized

Be the first to know when the store opens.

Using it with a class or cohort?

We will send a license quote for your group size and term, plus a four-week unit plan.

Get a quote and unit plan

More workbooks

Questions

What formats are included?

A print-ready PDF (111 pages, A5) and an EPUB for e-readers.

Will anything be shipped?

No. This is a digital product; files are available right after checkout.

Can I try before buying?

Three English workbooks can be tried in the browser, and every page listed here is shown in the preview.

Why buy a set?

Related feelings often come together, so we grouped three-book sets and the complete series.

Can I use it with students?

Yes, with a class, school, or campus license that allows printing and sharing inside your institution. Request a quote on the schools page.