Learning To Respond To Panic & Anxiety

Panic and anxiety can feel frightening, confusing, and isolating — especially when they show up unexpectedly or during quiet moments, such as at night. This course is designed to offer gentle, steady support for those moments, helping you understand what’s happening in your body and learn how to respond in a way that feels grounding and manageable.

Learning to Respond to Panic & Anxiety is a self-paced course that focuses on understanding panic, reducing fear around bodily sensations, and developing a calmer, more confident response when anxiety arises. Rather than trying to eliminate anxiety or force calm, the course gently guides you toward meeting these experiences with steadiness, awareness, and compassion.

Throughout the course, you’ll explore:

what panic and anxiety are — and what they are not

why certain sensations and thoughts appear during anxiety

how fear and resistance can intensify symptoms

simple, practical ways to support your body and nervous system

gentle inner dialogue that helps reduce urgency and fear

how to rebuild trust in yourself after anxious or panicky moments

The course includes 6 supportive lessons, each combining clear explanation with gentle, optional practices. You can listen to the lessons in order, or return to individual lessons whenever you need support — especially during moments of anxiety or panic.

This course is not about diagnosing, fixing, or pushing yourself. There is no expectation to “do it right,” no requirement to feel calm by the end of a lesson, and no timeline you need to follow. You’re encouraged to take what feels helpful, leave what doesn’t, and move at your own pace.

Whether anxiety shows up occasionally or feels like a regular companion, this course offers a calm, grounded approach to responding when panic and anxiety arise — helping you feel more supported, informed, and capable in those moments.

Leçon 1: Understanding Panic: What’s Happening and Why You’re Not In Danger

In this lesson, you’ll learn what panic and anxiety actually are, what’s happening in the body when they show up, and why the sensations — though frightening — are not dangerous. You’ll be gently guided to understand the fear–sensation cycle and begin responding with awareness and reassurance rather than urgency.

Leçon 2: When Anxiety Feels Overwhelming — Staying With The Sensation

This lesson explores what to do when anxiety feels overwhelming. You’ll learn why trying to fight or escape anxious sensations can make them feel stronger, and how gently staying with sensation — supported by grounding and awareness — can help reduce fear and allow anxiety to pass more smoothly.

Leçon 3: Calming The Body First — Simple Grounding Tools That Help

This lesson focuses on calming the body when anxiety is present. You’ll be guided through simple grounding tools — such as noticing physical sensations, gentle touch, orienting to the room, and a soft body scan — to help the nervous system feel supported and begin to settle.

Leçon 4: Reassuring Thoughts — Speaking to Yourself In A Way That Helps

This lesson explores how the way you speak to yourself during anxiety can either increase urgency or help the nervous system settle. You’ll learn how gentle, believable reassurance — offered with the right tone — can reduce fear and support you through anxious moments.

Leçon 5: Nighttime Panic — Practical Tools to Get Through the Moment

This lesson focuses on panic and anxiety that show up at night. You’ll learn why the body can feel suddenly alert and flooded with adrenaline, and you’ll be guided through practical, gentle tools — such as orienting to the room, releasing tension, gentle movement, temperature changes, and simple activities — to help the body settle so rest can return naturally.

Leçon 6: Building Trust — Carrying These Skills Forward

In this final lesson, you’ll bring together what you’ve learned throughout the course and reflect on how your relationship with panic and anxiety may already be shifting. The focus is on building trust in yourself, your body, and your ability to respond with steadiness when anxiety shows up in the future.