PSYCHOLOGY DIPLOMA: Anxiety & Panic Attacks (ACCREDITED)

Welcome to the course on 'Stress, Anxiety, and Panic Attacks: Psychology'!
In this video, you will get to know a bit about your teacher, about her experiences in the field of Psychology, and why she is enjoying teaching at Udemy! :)

Welcome back to the class! In this video you will find out what to expect from the course, how to take notes, what else you can find within this course, and where to find relevant supplementary information which includes recommended literature.

We live in a world that is built on worries and concerns. If you think about it, we worry a lot. However, why do we worry so much about life? When do our worries start in the first place? Do we start worrying from our first day as we are born or do we learn this type of behaviour from our caregivers? Let's discuss!

“Worry tends to be more focused on thoughts in our heads, while anxiety is more visceral in that we feel it throughout our bodies".

In this class, we are looking at the concepts of 'worry' and 'anxiety' and how they are usually intertwined in our minds! We will also look at the concept of 'fear' as it's at the base of any type of anxiety and is a great part of our 'survival mechanism'. See you in the class! :)

'Why it's easier to be unhappy than fulfilled and happy?'
Have you ever thought about this question yourself? Do you agree with this statement? 

In this video class, we will discuss how our own self-development and our previous experiences play a role in the big scheme of things. We will have a look at statistics amongst various countries and how they change throughout the years. Additionally, we will discuss how personal challenges (from relationships issues to medical conditions) shape our attitudes and beliefs around the concept of 'happiness'.

In this part 2 of the lecture, we will be exploring why 'unhappiness' is the basis of many emotions for most people. How much genetics Vs how much 'learned behaviour' take place in this formation process of 'happiness'. See you in our class! :)

Welcome back to the class! In this video, we are getting into an introduction to the main topics of the course that are 'stress', 'anxiety', and 'panic attacks'. We will look at the definitions, and how our own 'individual appraisal' makes the situation to be perceived in a unique way.
In this class you will also learn about the role of cortisol (aka 'stress hormone') in the body, and how it affects the experiences of anxiety and panic attacks. See you in our class! :)

In our previous lectures, we have learned that the way we view a stressful event depends on our individual appraisal of the situation.  If a certain situation triggers some aspect (typically related to the previous simialar situation) in us, we tend to feel 'stressed'.

Even though we know that the best way to deal with 'stress' is through a psychological strategy, our reaction to stress-provoking situations starts on a physiological level (with a 'flight or fight' reaction to it). Can we 'flee'' from danger or will we have to 'fight it' instead? Let's discuss it here!

In this part 2 of the lecture on 'Stress: Do we all have it?' we will be discussing a few factors that make us perceive the situation in a specific way. For example, the aspects such as 'how dangerous the situation is to our wellbeing?', 'how important the situation is to the person involved?', 'can the individual cope with the situation well?' would be the determinant of the degree of stress that we are experiencing at that moment. Let's continue our discussion in the class!

In the previous lectures we have been discussing how 'stress' affects us to a certain degree. We know that prolonged and chronic exposure to stressful events can lead to physical and mental health issues. In this lecture we will continue discussing this topic in detail. We also know from the most recent statistics that stress affects the majority of people in the US and UK on daily basis and that many people feel 'overwhelmed' by their daily challenges.

'Acute' ('short-term' stress) affects us differently from 'chronic' ('long-term' stress), and whereas 'short term' exposure can give us energy and motivation for work, 'long term' expereince can make worsen our health and wellbeing significantly. Let's talk about it in our class! :)

In this part 2 of the lecture on 'How does stress affect us?' we will be looking at specific health issues such as cardiovascular and immune system issues, digestive and skin-related problems. We will also look at post-traumatic stress disorder (PTSD) that occurs after a traumatic event, and later on, in this course, we will also look at 'burn out' as a consequence of prolonged exposure to stress. For now, we can just say that the difference between acute stress disorder and PTSD is that acute stress disorder is short-lived and can last a couple or several days, whereas PTSD can last for many months or even years.

After watching the previous video lectures, now you should know that the cognitive appraisal of the situation can depend on various factors, for example, whether the stressful situation is 'new' or you dealt with it in the past 'well enough', whether there are other unfamiliar or unknown factors or people involved in that situation, whether the situation is 'important' in some way to the person involved. Also, their personality traits will also play an important part here.

In the video lesson, we will discuss various personality types and how they differ from each other. Each personality type is unique but there can be a mixture of 2 or more in the same person. In any case, our personality type is the additional link that makes us more or less resilient to the experience of stress and anxiety. See you in our class!

In this part 2 of the lecture on 'Personality Types and Genetics,' we will be looking at two specific genes that are 'responsible' for our reaction to stressful events. So these 2 genes indicate how well you tolerate and adapt to stress, and how well you can cope with it. However, we also know that if you have a genetic predisposition to have a certain condition (physical or mental), it’s not a 'definite sentence', as quite a big aspect of coping depends on our own self-development too. Genes Vs environment (aka 'learned behaviour')? Let's discuss! :)

Welcome back to our class!

Here we will be discussing why some people have low ability to tolerate 'stress'.

We know that for most people, the most common causes of stress are: financial concerns, workplace stress, and health concerns amongst a few. Stressful events, and particularly those that we call 'traumatic events' are often correlated to a variety of psychological problems such as depression, anxiety disorders, cognitive impairment, and substance abuse.

In short, not everyone can cope with stress well!

When some people face a stressful situation, they can accurately judge 'how' this situation is going to affect them, what would be 'the outcome' of it, whether they 'need to' do anything about it, or whether they can 'detach from it'  in order to reduce the impact of stress (on their body and mind). Other people, on the other hand, when facing a stressful situation, can become irritable, frustrated, angry, or very upset. They may be unable to sleep or even eat, or they may sink into depression.

So what's happening here? Let's discuss! :)

Throughout this course, we have been discussing ‘what is stress’ and why some people are able to cope with stress better than others. In this lecture, we will be looking at various coping strategies that people use when they deal with stress. For some people, this may involve distracting themselves with foods and drinks, whereas for others this would involve scheduling their visit to their psychologist. How do you cope with stress on a daily basis? What would you advise your friend when they have to deal with stress? Think about it whilst listening to this lecture!

Welcome back to the class!

You may know people who cannot give up smoking or eating junk food explaining that they have too much stress to deal with in order to do that. Many people have a drink or two after a day at work and call it a stress reliever and you might think what’s wrong with that? The problem starts when this drink or two becomes a regular habit and the person is unable to stop it without some third party help, whether it is another family member, friend, or professional assistance such as counselling or rehab.

Research shows that when people cope with chronic or long term stress, their motivation for using addictive substances increases and they are more likely to turn to alcohol, smoking or drug-taking.

Hello! In this lecture we will have a look at a very interesting debate - ‘good stress’ Vs ‘bad stress’, or is there such a thing? Can it be that in some situations ‘stress’ and our response to it gives us 'a positive experience'? Let’s have a look at the research that clearly indicates to us ‘what degree’ and ‘how often’ we need to experience 'stress'  in order to call it ‘good stress’ or ‘bad stress’. Let’s discuss it in detail in our video lecture here.

Hello! During our previous lectures, we have discussed how 'stress' affects our physical and psychological health, and whether ‘stress’ is always a ‘bad thing’. We have also discussed why some people experience ‘stress’ and react to stressful situations in a different way than others. In this lecture, we will continue talking about the effect of ‘stress’ on our health and wellbeing, with a particular focus on the topic of ‘burnout’. Here you will learn ‘what is ‘burnout’’, what type of personality is more predisposed to it, and what it is possible to do to prevent it.

“A stressful lifestyle can put people under extreme pressure, to the point that they feel exhausted, empty, burned out, and unable to cope. Possible causes include feeling either permanently overworked or under-challenged, being under time pressure, or having conflicts with colleagues” (and other people) (PubMedHealth, 2017).

Anyone can experience 'burnout' when they are exposed to prolonged stress. Let's continue our discussion here!

Welcome back to the class!

Throughout the course, we’ve been talking mainly about stress, the symptoms of 'stress' and 'burnout', individual differences (and appraisal), and coping strategies.

Here, in this lesson, we will be talking about 'anxiety' - the definition, the signs, and symptoms of anxiety, the point at which 'anxiety' becomes a mental health disorder, the difference between 'anxiety' and 'stress', the prevention strategies and coping mechanisms.

According to Medical News Today, ‘Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. These disorders affect how we feel and behave and can cause physical symptoms. Mild anxiety is vague and unsettling, while severe anxiety can seriously affect day-to-day living'.

Let's continue our discussion in this class!

Hello and welcome back to the class! In this video we'll continue our discussion about 'anxiety as a stress response'. The following paragraph describes 'anxiety' vividly and gives us a snapshot of what we'll discuss in our lecture!

'Anxiety feels differently in different individuals. You might feel like you’re standing in the middle of a crumbling building with nothing but an umbrella to protect you. Or you might feel like you’re holding onto a merry-go-round going 65 mph and can’t do anything to slow it down. You might feel butterflies in your stomach, or your heart might be racing. You may experience nightmares, panic, or painful thoughts or memories that you can’t control. You may have a general feeling of fear and worry, or you may fear a specific place or event’ (Healthline, 2022)

Welcome back to our class!

Do you think that 'stress' causes 'panic attacks'? Does it happen in every case?

If you've ever experienced a panic attack yourself then you know how frightening that is. The event is unfolding very fast and the next moment you find yourself with all the symptoms that resembles a heart attack and with the thoughts in your head that say ‘I think I’m dying'... Sounds familiar?

Let's discuss!

“As the coronavirus pandemic rapidly sweeps across the world, it is inducing a considerable degree of fear, worry and concern in the population at large and among certain groups in particular, such as older adults, care providers and people with underlying health conditions” (WHO, 2022)
How can you not worry about your health when a pandemic or some other major event is happening during your lifetime here on earth? How can we worry less and enjoy life more? 

Let's discuss it in our class here!

In this video lesson, we will continue discussing the topic of 'Health Anxiety'. Anxiety is a protective mechanism, it’s a part of our survival functionality. The body and the mind can create all kinds of conditions to keep you safe. Therefore no wonder that most people experience health-related anxiety from time to time.

In this class, we will discuss what can we do in order to feel less of 'anxiety' and more 'peace' within us. See you in the class!

In part 3 of the lecture on 'Health Anxiety', we will continue talking about the reasons for the development of hypochondria (health-related anxiety). The topic of this video is to understand whether 'health-related anxiety' is a learned behaviour or the result of genetic predisposition. See you in the class!

By now you have a good idea of what anxiety is, what the symptoms of an anxiety attack are, and how it would be different from a panic attack. Now you know that 'anxiety' is different from 'worry', as 'worry' is just a part of the whole anxiety process, and that 'anxiety' is evident in more people than ever before. They estimate that every 4th person has anxiety, and around 90% of people admit that they’ve had anxiety in the past or still have it in their presence.

In this video, we will be discussing what 'generalised anxiety disorder' ('GAD') is, the symptoms for getting the diagnose, and what the treatment for GAD involves.

We have been discussing earlier in this course that 'anxiety' often manifests as a response to something 'non-specific'. How do we know that? This is because the feeling of ‘worry’ continues long after the ‘stressor’ is gone. It may have started with something ‘specific’ but shortly after it becomes ‘non-specific’ where the person is feeling anxious but cannot give clear explanations about what is causing it.

In this video lecture, we’ll look into one of the specific types of anxiety which often is referred to as ‘social phobia’. We know that this phenomenon is related to something specific, namely 'dealing with other people', communicating and socialising, talking in front of other people and so on.

In part 2 of the lesson on 'social anxiety', we will be discussing the causes of 'social anxiety', the symptoms, and the treatment. It is possible that social anxiety can be passed on through genes, but perhaps it is also a 'learned behaviour'. Let's discuss! :)

As we've been learning about various anxiety-related disorders throughout this course, here we cannot bypass one common type of anxiety which is called Obsessive-Compulsive Disorder (OCD). This disorder has been often portrayed in films and due to this, many people assume they know 'all the facts' when we are talking about this disorder. This lecture will be looking at facts such as symptomatology, diagnosis, and the treatment, but also, some myths and 'untruths' regarding OCD.

First of all, let's start this lecture with the definitions that we use for this disorder in psychology and then we'll proceed to our discussion of 'obsessions' and 'compulsions' - the two components of OCD. See you in the class!

Is OCD a mental disorder or many people are somewhere on 'the continuum' of various mental health disorders? According to WebMD, there is no cure for OCD. Do you think it's true? 

Let's discuss the various treatments for OCD in this lecture!

Hello and welcome back to our class!

During our previous lectures we’ve already mentioned the notion of Panic Attack (PA) and what it involves, and now you have a good idea of what it is. And perhaps you have experienced it yourself in the past or witnessed someone having PA. In that case, you probably could compare this experience to something like a 'heart attack' because the symptoms of both experiences cross over. As always, let's start the lecture with some definitions that we use in psychology for this condition. We will also discuss all the symptoms of PA here. See you in the class!

Now we know that we can stop a panic attack quite quickly knowing the techniques, but are those techniques? In this lecture, we will discuss a few effective methods that can quickly reduce or even stop the symptoms of a panic attack as quickly as possible, such as 'mindfulness', 'breathing', and 'happy place' amongst a few.

Hello and welcome back to the class! During this course we’ve been discussing 'anxiety' and panic attacks, the symptomatology and the methods of reducing and preventing these occurrences. In this lecture we will be looking at the difference between a panic attack and panic disorder, the symptomatology of panic disorder, and what we need to do in order to diagnose someone with this disorder. 

In part 2 of the lecture on 'panic disorder' we will look at the use of anti-depressants (SSRIs and SNRIs), benzodiazepines (anti-anxiety medication), and the combination of the medication with psychotherapy. See you in the class!

Who doesn't want to know how to become happier 'naturally'? In this lecture, we will be discussing the specific strategies for boosting your serotonin in the most natural way. Exercising is an important part of managing anxiety that gives us a boost of the 'happiness hormone' (serotonin). Certain foods and drinks also help with improving our mental health. Let's discuss what they are in this lecture!

In part 2 of this lecture, we will continue our discussion on the most effective (but also 'natural') ways of boosting serotonin in the brain. We will discuss what foods and drinks you need to avoid in order to feel happier overall. See you in the class!

During our previous lectures, we have been discussing the reasons for having a panic attack (and 'panic disorder') but perhaps not in a greater detail. What we know now, is that a panic attack (PA) is a natural outcome of the events in your life that are stressing you out or making you anxious. However, some people say PA happened in their life without major stressors prior to that, so what’s happened in those cases?

Let's discuss!

Hello and welcome back to the class!

In this lecture, we will be talking about some facts and theories related to anxiety and panic attacks (PA).

Facts and theories can always sound interesting and thought-provoking, and this is the aim of this class - to make you understand that these mental health issues (related to anxiety) are ‘natural’ by nature, frequently occurring amongst the general population, and can be effectively dealt with.

In this lecture, we will discuss the importance of finding an individual approach when we are talking about anxiety treatment. 

Psychotherapy and CBT can help the person to find the causes of anxiety and then find the right techniques and tools for reducing or eliminating it. In some cases, the person would benefit from the combination of therapy and medicine, especially in more severe and chronic cases. But what you have to realise here is that not every person with chronic anxiety or even depression can fully understand that they need to get the diagnosis and the treatment. Why does this happen? Let's discuss it here!

Hello and welcome to our next session of the course!

During the next few videos, we will be learning about various tools and techniques that are effectively used for managing stress and anxiety. For example, we will be talking about how CBT and REBT approaches can help, what type of breathing we need to utilise if we find ourselves anxious, and what types of foods and drinks are recommended by professional bodies 'to add and to avoid' when we are talking about stress and anxiety management.

In this video, we will talk about 'breathing' as it’s one of the first and easiest tools that we have at our disposal. But 'the easiest' doesn't mean 'least effective'. In fact, 'breathing' can be very powerful. Through using specific breathing techniques we can make ourselves calm down very quickly, but equally, we can make ourselves more energised and 'ready for action' too.

Let's continue our discussion here!

If you have been reading books on 'anxiety management', then you probably have come across the '3-3-3 technique'. This specific technique is easy to learn and practice, as it's based on 'mindfulness' and is able to shift your mindset into a more positive aspect. You will learn here how to practice it correctly and can start using it as soon as you feel overwhelmed with emotions such as 'frustration', 'worry', 'anger'.

Hello and welcome back to the class!

In this video, we are going to learn about Cognitive Behavior Therapy (CBT),  and how it is used for various mental health disorders including anxiety and panic attacks.

First of all, we will look at the definition of CBT, and also some CBT techniques. During this course, access the supplementary material (the PDFs) that include useful literature recommendations for your over knowledge on the subject.

In this part of the lecture, we will look at 'filtering' and 'polarised thinking' as some common (unhelpful) thinking concepts, also we will discuss CBT techniques for managing anxiety such as 'progressive muscle relaxation' and 'relaxed breathing'. See you there!

REBT has become a very popular therapy recently, even though it was developed in the 1950s by doctor Albert Ellis. Ellis was trained as a clinical psychologist but with time became interested in therapeutic techniques that can help to improve mental health.

This type of therapy has many tools and techniques that are used in therapy sessions across the globe. The premise of this therapy is that we tend to evaluate the events as 'good' or 'bad', and that this can cause the issues. So it’s not the event itself but our thoughts and thinking patterns that lead to the issues - cognitive, emotional, and behavioural that are challenging. Very interesting topic!

In this lecture, we will be discussing the various foods and drinks that we can add to our overall diet that benefits our mental state. This is an interesting lecture that is related to psychology and nutrition, or in other words, how nutrition affects our mental health. In this lecture, we will talk about how certain foods and beverages that affect our emotional state and increase (or decrease) the state of anxiety overall. We will have a look at the latest research and identify the links between food and psychology so that at the end of the lecture we could easily say what to add to our diet and what to avoid.

In this part of the lecture, we will continue our discussion on the 'foods and drinks to add and avoid' when it comes to our nutrition. Is 'coffee' good or bad for us? How much is 'too much'? How 'sugary' beverages and foods affect our emotions during the day? Let's discuss!

In the final part of the lecture, we will be discussing some specific supplements such as 'reishi mushrooms' and 'brazil nuts' that have incredible health benefits for both our physical and mental health. For example, reishi mushrooms have been found to enhance immune system, improve a cardiovascular system, build strength and stamina, and reduce fatigue. They are also used in the treatment of cancer and infection-related diseases. Don't stop here, do your own research too, and you will see that this supplement is definitely worth consider to add to your nutritional intake. See you in the class!

Hello and welcome to the new section of the course! In this section, we will review some information that we’ve studied throughout the course and add to our knowledge the topics that are applicable to anyone suffering from stress and anxiety. As we know many people around the world experience stress on a daily basis and many suffer from serious issues such as depression, anxiety, panic attacks, and other certain mental health disorders such as ADHD, borderline personality disorder, and so on.

Whereas we cannot help everyone, here in this course we are learning the essential information that is applied to the overall concept of mental wellbeing. We are learning how to reduce stress and worry less, how to feel more positive about our life and how to make happiness a more frequent visitor in our life.

You have probably heard the term 'mindfulness', what this concept means, and perhaps you have tried this practice yourself. You might've liked it or you might have found it boring. In any case, it is possible to make the practice of 'mindfulness' a part of your daily routine that can help you to feel less stressed, worried, and anxious. Mindfulness is something that it’s worth learning about and anyone can benefit from using this approach or technique in their daily life.

Let's learn about the practice of 'mindfulness' in this class!

In part two of the lecture on 'mindfulness', we will be looking at various strategies that can help you to make 'mindfulness' a part of your daily routine. How to achieve the state of mindfulness when your mind is occupied with negative thoughts? How to remember using mindfulness when you are in a state of anger or upset? Let's talk about it here!

Hello and welcome back to our class!

In this lecture, we will have a look at Acceptance and Commitment Therapy (ACT) which is used for practicing peaceful living and specifically for various mental health conditions (including anxiety).

ACT is one of the favorite therapeutic approaches for many people, simply because it’s easy enough to learn for anyone. The practice itself makes sense, it has structure, it’s 'doable' and applicable to an average mindset. And what do I mean by 'an average mindset'? it’s the one that is filled with worries, anxieties, uncertainties, and so on. The human mind is preoccupied with 'living' and 'surviving', that is struggling to be 'constantly positive' (though is always striving for that). We are talking about the mind that is preoccupied with how to make 'the future' better and how to let go of 'the past' that caused traumas and upsets.

In this lecture, we will continue talking about 'ACT therapy'. Now you know that ACT is a form of behavioural therapy that combines several elements such as psychological flexibility, acceptance, mindfulness, and values.

We also know that ACT has 6 core processes that are at the base of this approach. ACT approach is about 'accepting the present' and committing to a value-rich life. In this lecture we will learn about this approach in detail and how to use it in your daily life.

Hello and welcome to our bonus lecture of the course!

At first, we will discuss 'why' we need to know our core values and what benefits that information can give us. When we know ‘why’ we are doing what we are doing or getting information about something, this gives us a sense of direction. The more we understand, the more important it becomes to us because we can see value in that information.

We will also discuss how the lack of knowing your own values can be detrimental to your career, relationships, and wellbeing. Once you know your values, then you can enrich your life by knowing what it is important to do, how to make decisions quicker, what hobbies you should go for, and so on.

See you in our class!

In this lecture, your teacher would like to express her gratitude for learning with her in this school, and to give you some information about your further studies, how to contact her and so on.