Introduction; panic 101; reading about panic makes me panic; the body on panic; body awareness; life through panic-colored glasses; flip side of panic is excitement; it's only a false alarm; from panic to panic disorder; mindfully attending to panic thoughts; the panic cycle; tracking panic; reward yourself; healthy competition; the dreaded party guest; no pain, no gain; the cost of untreated panic; don't go at it alone; create a panic-fighting mantra; catastrophic thinking; from catastrophic to realistic thinking; it is not only what you say but how you say it.

Growing bored of panicdiscomfort vs. anxiety; help from the sidelines: calling all panic coaches; what is your panic recipe?; reward check-in; time to head to the panic gym; leaning in to the panic; are you starting to feel anxious? good!; adjust your breathing, adjust your panic; distress-busting exercises; what do you want your life to be about?; exposing yourself to valued living; track your progress; playing hide-and-seek with panic; define your remaining steps past panic; when all else fails, do the opposite; when the going gets good, panic gets going.