What do you think?
Rate this book
Freedom from Panic: Evidence-Based Techniques to End Avoidance and Stop Panic Before It Stops You
Break the cycle of fear and panic, and take back your life!If you have experienced panic attacks, you may live in constant fear of another episode. You may avoid triggering situations and environments—such as crowded restaurants, busy freeways, or airplanes. And you may become hypervigilant about bodily sensations that signal another attack. Over time, this pattern of fear and avoidance can interfere with your work and relationships, and get in the way of living a full and meaningful life. So, how do you break this destructive cycle and start living again?Based in proven-effective cognitive behavioral therapy (CBT)—the gold standard for treating anxiety disorders—this friendly, go-to guide offers powerful skills to help you identify and dismantle the unhealthy thinking patterns that fuel your anxiety and panic, so you can prevent future episodes and improve your overall well-being. You’ll also find strategies grounded in mindfulness and attentional training—a method specifically developed to decrease excessive body monitoring—to help you stay grounded and present in the moment.Get off the panic-go-round with essential skills past frightening thoughtsReduce obsessive body monitoringConfront anxiety symptoms with confidenceManage anxiety, phobias, and panic triggers
If you’re tired of living in constant fear of having another panic attack, pick up this book and discover a more peaceful, mindful, and liberating way of life.
If you’re tired of living in constant fear of having another panic attack, pick up this book and discover a more peaceful, mindful, and liberating way of life.
- GenresPsychologyMental Health
177 pages, Kindle Edition
Published May 1, 2026
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 6 of 6 reviews
August 22, 2026
FREEDOM FROM PANIC: EVIDENCE --BASED TECHNIQUES TO END AVOIDANCE AND STOP PANIC BEFORE IT STOPS YOU.
BY: BONNIE ZUCKER PhD
I don't frequently have panic Attacks but I remember having one in 1992 or 1993 where I had become to suffer insomnia for the first time in my life and I was not sleeping for four or five nights in a row. I was prescribed some medication which was wrong and made things worse, by a new physician who prescribed a medication that wasn't a marketed sleep aid, which was a different prescription that the side effects were supposed to cause drowsiness, but it ended up acting as a Stimulant. That was an extraordinarily, most extremely stressful time in my life which my life depended on getting something I needed done because I was not assisted by a brand new Physician who was incompetent I remember it was in the Winter of 1992, and when you have a sudden onset of not sleeping for four or five days in a row it can begin to make worrying about something even worse. I had been referred to this brand new Doctor who didn't know me and to make matters worse which I had suffered an extremely violent assault that was unexpected, with a life of other things going on that had me just see his nurse, and instead of giving me some tiny dose of Anti Anxiety I ended up getting worse the longer I went without sleep consecutive days in a row. My bad experience is one that when I think about it I don't think I ever had a panic attack or if I did it was brought on by a physician that I had not even seen him but once, and my own background in Psychology told me that I was just getting worse the longer I was under that Quack doctors car e which I was so young and naive looking back I should have terminated my appointments immediately, which all it took to receive a small dose of Anti Anxiety prescription which I never took during the day, but right before bed and problem solved. That's because I consulted with a different doctor only once and he disagreed with the prior doctor and just one appointment was needed and I was for the first time in my life given what amounted to a baby's dose of ant Anxiety prescription and I finally could sleep which when taken before bed I finally could sleep. I had a lot going on that would challenge anybody that without getting into specifics I know that random assault combined with seeing a doctor who exacerbated my condition is ancient history. Now at the present time I don't take anything but over the counter natural herbs that I noticed that sometimes I have stayed up 24 hours without sleep if I miss a nights sleep I finally will get a good nights sleep falling asleep without trouble at 48 hours. I don't remember why I chose this book to read because I committed to reading it and anything written by an Author by a PhD is usually helpful because I worry about things that I think is excessive but this book has composites of real life people who do suffer a panic attacks regularly and I have had one Phobia all my life that doesn't really affect me that much. If anything resonated with me was that this was having to do with AVOIDANCE which only makes things worse for myself. The author provided an interesting book that was not really a good fit for me because I don't have panic attacks but I have had circumstances that because somebody didn't keep their word that after years of reminding the person that I would have let go for years I finally set a boundary that kept on having to repeat it to an extended family member over and over and the boundary was not respected because the person just was not doing what they were supposed to do and kept me having to remind that person an unreasonable amount of times that because I let that person give me what was agreed upon was never addressed for years until I finally got to the point of not having the desire to remind that person again. I remember over a year ago I couldn't believe that I was back at square one and I remember I just decided that's it. I have one last reminder saying that this was not going to remind them again there would be a consequence from now on since I felt at the end of after being nice as possible with my request for a couple of years I didn't want to keep having to explain myself which nobody should have to do with an adult who is not doing what the request was their lack of responsibility. I had to finally accept that it is not my responsibility to over explain why I needed that person to keep their word and I think that what is long and drawn out is that I avoided setting healthy boundary's for six or seven years because I was putting myself last. Anyway this book gives extremes where I thought was interesting that this is how I like to read a book about my fear of forgetting to pay a bill and or something minor. It's that I worry about how my trip has set me back in more ways than just getting so behind on my commitments because I in one case am needing to do a long to do list that because I still have an infection that has been resistant to Antibiotics that my half asleep trip recently landed with me not knowing I tripped until my face crashed hard taking the explosion of pain to have been my memory of the sequence that long story short I should be making an appointment with my doctor who I love but takes forever to get an appointment since she only works a couple of days a week since she has young kids. I have to explain that I saw this on my list that I had about 15 or 20 for July that I should have done this one first but by coincidence I just recently noticed this should have caught my eye since it was Published in June 26, 2026. All those trips that took up several whole days first for the head injury wound and then an infection that is worrisome since I have already lost days due to my having to keep spending days at the hospital and doctors and this can't enter my bloodstream which this and other things that I have to get done but because my reviews are longer than most it is more time consuming. This didn't totally tell me anything that I already didn't know, and other than the AVOIDANCE of things because this doesn't have to be as thorough as I know most people are a lot briefer. The problem is that I just read a more my being the target audience for that says that I should be enjoying the journey and I have not been experiencing it as it should be fun when I have 30 due for July that I'm still trying to focus on. Nobody is going to be perfect and mishaps do come as unexpected that I can still write less from now on since we are not graded.
More specifically about this book is that 96 percent of the population will encounter having at least one panic attacks throughout their entire lifetimes. What I loved about this book most importantly for most of the statements or tips are foot noted which this is not just this authors clients that she has treated for twenty five years of experience. It is in most cases tips like saying to yourself out loud right now "I am having a panic attack" out loud or to yourself before you ever experience them. There's also a list of sensations that you feel in your body that she provides. It is possible that you have already had one and you didn't recognize it as one. There are upwards of 90% of people mistake a panic attack for a heart attack and end up in the Emergency Room in the hospital closing healthcare over one hundred million dollars per year. These people because of a host of systems mistake panic attacks for strokes, cardiac arrest, or simply feel like they are losing their mind or they are going to die. Once examined people are told that they didn't suffer a heart attack or stroke and informed that it was a panic attack. I haven't been ever at this juncture and hope I never am. Some people who read this book will find it easy to understand and right away there are things you can do ahead of time before you ever have one so that you'll now what to do to alleviate things like feeling like you can't breath or having a racing heart. The good news is that nobody ever dies from a panic attacks and there are techniques that you should try before you ever have one so you'll be prepared because chances are like research shows close to just under 100 percent will experience one. You should really buy this book since it is science backed by studies. Some people are afraid to go on an airplane or drive on the freeway or go grocery shopping. One 59 year old woman suffered so much grief from her husbands death she developed agoraphobia. To me that is something that would keep you from doing things that improve the quality of your life by avoiding driving which is another. There are things that you can do to bring your Paranervoussystem back on track quicker which like box breathing which breath in for four hold for four exhale for four seconds several times since that is a great way to get in the habit of doing since it improves your overall health.. There's other tips that work like cold exposure or ice. Many of these techniques listed in the book are scientifically accurate that you will have a very excellent reading experience if you read this book since I have not listed everything that is important to know but I can guarantee you that this is an easy five star read since the writing is so warm and engaging that it becomes hard to stop reading. I will leave you with this which explains my rant about the relative that I had what was either guilt or a fear of emotion panic, but not the attack other than feeling sad that I had first reacted angry about feeling like I had not been wrong since I was owed something that I overlooked until I got tired of not receiving what I had lending money because I was not addressing it for years since I did not like how I felt when I threatened a consequence. I felt like I was too harsh and I felt bad about that but there's nothing more sometimes you have to enforce something when you have given leeway for years without knowing when I would receive it. If it was my kids when I have lended thousands of dollars and I told them they didn't have to pay me back. It wasn't immediate family who I wouldn't want them to pay me back either. Fear of Fear is the second type of panic attack. And the third is the fear of phobia that is easiest to distinguish since it's an external cause like fear of spiders, snakes or dogs. The Fear of Fear panic is sometimes confused with the fear of phobia. Differentiating the differences from a fear of fear and fear of phobia is that fear of fear is internal as in your body system where fear of phobia is obvious since it's external. I am so grateful that I read this book and it is one that I will revisit often or when I need it. Consider checking your State Library for it or buy a copy. I guarantee you will be glad you did. Anxiety is very common I know I have low levels of it from time to time. Highly recommend.
Publication Date: June 25, 2026
Thank you to Net Galley, Bonnie Zucker, PhD, and New Harbinger Publications /New Harbinger Books which publishes excellent content for generously providing me with my fantastic ARC in exchange for a fear and honest review. All opinions are my own, as always. These candid thoughts are entirely my own.
#FreedomfromPanic #BonnieZuckerPhD #NewHarbingerPublications #NewHarbingerBooks #Net Galley
BY: BONNIE ZUCKER PhD
I don't frequently have panic Attacks but I remember having one in 1992 or 1993 where I had become to suffer insomnia for the first time in my life and I was not sleeping for four or five nights in a row. I was prescribed some medication which was wrong and made things worse, by a new physician who prescribed a medication that wasn't a marketed sleep aid, which was a different prescription that the side effects were supposed to cause drowsiness, but it ended up acting as a Stimulant. That was an extraordinarily, most extremely stressful time in my life which my life depended on getting something I needed done because I was not assisted by a brand new Physician who was incompetent I remember it was in the Winter of 1992, and when you have a sudden onset of not sleeping for four or five days in a row it can begin to make worrying about something even worse. I had been referred to this brand new Doctor who didn't know me and to make matters worse which I had suffered an extremely violent assault that was unexpected, with a life of other things going on that had me just see his nurse, and instead of giving me some tiny dose of Anti Anxiety I ended up getting worse the longer I went without sleep consecutive days in a row. My bad experience is one that when I think about it I don't think I ever had a panic attack or if I did it was brought on by a physician that I had not even seen him but once, and my own background in Psychology told me that I was just getting worse the longer I was under that Quack doctors car e which I was so young and naive looking back I should have terminated my appointments immediately, which all it took to receive a small dose of Anti Anxiety prescription which I never took during the day, but right before bed and problem solved. That's because I consulted with a different doctor only once and he disagreed with the prior doctor and just one appointment was needed and I was for the first time in my life given what amounted to a baby's dose of ant Anxiety prescription and I finally could sleep which when taken before bed I finally could sleep. I had a lot going on that would challenge anybody that without getting into specifics I know that random assault combined with seeing a doctor who exacerbated my condition is ancient history. Now at the present time I don't take anything but over the counter natural herbs that I noticed that sometimes I have stayed up 24 hours without sleep if I miss a nights sleep I finally will get a good nights sleep falling asleep without trouble at 48 hours. I don't remember why I chose this book to read because I committed to reading it and anything written by an Author by a PhD is usually helpful because I worry about things that I think is excessive but this book has composites of real life people who do suffer a panic attacks regularly and I have had one Phobia all my life that doesn't really affect me that much. If anything resonated with me was that this was having to do with AVOIDANCE which only makes things worse for myself. The author provided an interesting book that was not really a good fit for me because I don't have panic attacks but I have had circumstances that because somebody didn't keep their word that after years of reminding the person that I would have let go for years I finally set a boundary that kept on having to repeat it to an extended family member over and over and the boundary was not respected because the person just was not doing what they were supposed to do and kept me having to remind that person an unreasonable amount of times that because I let that person give me what was agreed upon was never addressed for years until I finally got to the point of not having the desire to remind that person again. I remember over a year ago I couldn't believe that I was back at square one and I remember I just decided that's it. I have one last reminder saying that this was not going to remind them again there would be a consequence from now on since I felt at the end of after being nice as possible with my request for a couple of years I didn't want to keep having to explain myself which nobody should have to do with an adult who is not doing what the request was their lack of responsibility. I had to finally accept that it is not my responsibility to over explain why I needed that person to keep their word and I think that what is long and drawn out is that I avoided setting healthy boundary's for six or seven years because I was putting myself last. Anyway this book gives extremes where I thought was interesting that this is how I like to read a book about my fear of forgetting to pay a bill and or something minor. It's that I worry about how my trip has set me back in more ways than just getting so behind on my commitments because I in one case am needing to do a long to do list that because I still have an infection that has been resistant to Antibiotics that my half asleep trip recently landed with me not knowing I tripped until my face crashed hard taking the explosion of pain to have been my memory of the sequence that long story short I should be making an appointment with my doctor who I love but takes forever to get an appointment since she only works a couple of days a week since she has young kids. I have to explain that I saw this on my list that I had about 15 or 20 for July that I should have done this one first but by coincidence I just recently noticed this should have caught my eye since it was Published in June 26, 2026. All those trips that took up several whole days first for the head injury wound and then an infection that is worrisome since I have already lost days due to my having to keep spending days at the hospital and doctors and this can't enter my bloodstream which this and other things that I have to get done but because my reviews are longer than most it is more time consuming. This didn't totally tell me anything that I already didn't know, and other than the AVOIDANCE of things because this doesn't have to be as thorough as I know most people are a lot briefer. The problem is that I just read a more my being the target audience for that says that I should be enjoying the journey and I have not been experiencing it as it should be fun when I have 30 due for July that I'm still trying to focus on. Nobody is going to be perfect and mishaps do come as unexpected that I can still write less from now on since we are not graded.
More specifically about this book is that 96 percent of the population will encounter having at least one panic attacks throughout their entire lifetimes. What I loved about this book most importantly for most of the statements or tips are foot noted which this is not just this authors clients that she has treated for twenty five years of experience. It is in most cases tips like saying to yourself out loud right now "I am having a panic attack" out loud or to yourself before you ever experience them. There's also a list of sensations that you feel in your body that she provides. It is possible that you have already had one and you didn't recognize it as one. There are upwards of 90% of people mistake a panic attack for a heart attack and end up in the Emergency Room in the hospital closing healthcare over one hundred million dollars per year. These people because of a host of systems mistake panic attacks for strokes, cardiac arrest, or simply feel like they are losing their mind or they are going to die. Once examined people are told that they didn't suffer a heart attack or stroke and informed that it was a panic attack. I haven't been ever at this juncture and hope I never am. Some people who read this book will find it easy to understand and right away there are things you can do ahead of time before you ever have one so that you'll now what to do to alleviate things like feeling like you can't breath or having a racing heart. The good news is that nobody ever dies from a panic attacks and there are techniques that you should try before you ever have one so you'll be prepared because chances are like research shows close to just under 100 percent will experience one. You should really buy this book since it is science backed by studies. Some people are afraid to go on an airplane or drive on the freeway or go grocery shopping. One 59 year old woman suffered so much grief from her husbands death she developed agoraphobia. To me that is something that would keep you from doing things that improve the quality of your life by avoiding driving which is another. There are things that you can do to bring your Paranervoussystem back on track quicker which like box breathing which breath in for four hold for four exhale for four seconds several times since that is a great way to get in the habit of doing since it improves your overall health.. There's other tips that work like cold exposure or ice. Many of these techniques listed in the book are scientifically accurate that you will have a very excellent reading experience if you read this book since I have not listed everything that is important to know but I can guarantee you that this is an easy five star read since the writing is so warm and engaging that it becomes hard to stop reading. I will leave you with this which explains my rant about the relative that I had what was either guilt or a fear of emotion panic, but not the attack other than feeling sad that I had first reacted angry about feeling like I had not been wrong since I was owed something that I overlooked until I got tired of not receiving what I had lending money because I was not addressing it for years since I did not like how I felt when I threatened a consequence. I felt like I was too harsh and I felt bad about that but there's nothing more sometimes you have to enforce something when you have given leeway for years without knowing when I would receive it. If it was my kids when I have lended thousands of dollars and I told them they didn't have to pay me back. It wasn't immediate family who I wouldn't want them to pay me back either. Fear of Fear is the second type of panic attack. And the third is the fear of phobia that is easiest to distinguish since it's an external cause like fear of spiders, snakes or dogs. The Fear of Fear panic is sometimes confused with the fear of phobia. Differentiating the differences from a fear of fear and fear of phobia is that fear of fear is internal as in your body system where fear of phobia is obvious since it's external. I am so grateful that I read this book and it is one that I will revisit often or when I need it. Consider checking your State Library for it or buy a copy. I guarantee you will be glad you did. Anxiety is very common I know I have low levels of it from time to time. Highly recommend.
Publication Date: June 25, 2026
Thank you to Net Galley, Bonnie Zucker, PhD, and New Harbinger Publications /New Harbinger Books which publishes excellent content for generously providing me with my fantastic ARC in exchange for a fear and honest review. All opinions are my own, as always. These candid thoughts are entirely my own.
#FreedomfromPanic #BonnieZuckerPhD #NewHarbingerPublications #NewHarbingerBooks #Net Galley
June 12, 2026
Very practical for the lay person and a quick read with approachable steps to help you with panic. Occasional panic or more frequent, Dr. Zucker gives you a bag of tricks to implement both to prevent them in the first place or to help you gain control mid attack.
June 2, 2026
The target audience for this book is clients and laypeople, and I actually think it does a great job meeting them where they’re at. It clearly and simply explains what panic is and how to work with it, without making it feel overly clinical or overwhelming.
Each chapter includes exercises that help you really engage with the material and put the concepts into practice, which makes it an especially solid resource to recommend to clients.
As a licensed therapist, none of the content was brand new for me, but it was a great refresher and a well organized tool to have on hand.
Each chapter includes exercises that help you really engage with the material and put the concepts into practice, which makes it an especially solid resource to recommend to clients.
As a licensed therapist, none of the content was brand new for me, but it was a great refresher and a well organized tool to have on hand.
October 8, 2026
I FEEL SEEN! I loved this comforting book and loved learning about a whole mess of things I felt were shamefully and uniquely freaky to me: nope. Fellow health anxiety people (in old-school, they call us “hypochondriacs”), read this book!!
From this excellent book, I learned that people with panic practice:
—sensation avoidance. It’s common to avoid things that will cause upsetting sensations, such as: caffeine to avoid racing heart and thoughts,
Exercising on a hot day to avoid lightheadedness and dizziness;
Wearing tight clothes to avoid that trapped and caged feeling!
—dependence on safety objects. This is the delight I feel when I leave the house after packing my purse with:
-water so I can sip it if I need to cough or feel like my throat is closing up
-a snack in case my blood sugar gets low and I feel dizzy
-a cough drop in case I have socially disruptive coughing
-lip bam for catastrophic dry lips
-a fan so I can have something to keep my hands busy and not Freak Out when I get hot
-pillbox with migraine meds so I don’t just have to go home when they come on
—panic management behaviors
-not traveling too far from home, wearing certain clothes to prevent overheating or being cold, overpreparing for events, sitting near exits (!!!!)
—hyperawareness of bodily sensation
All that checking your heart rate, temperature, blood pressure, pulse ox rate: not helping!
The only thing that I wish the author had addressed more was the role of hormones in causing random panic attacks. And I mean RANDOM.
From this excellent book, I learned that people with panic practice:
—sensation avoidance. It’s common to avoid things that will cause upsetting sensations, such as: caffeine to avoid racing heart and thoughts,
Exercising on a hot day to avoid lightheadedness and dizziness;
Wearing tight clothes to avoid that trapped and caged feeling!
—dependence on safety objects. This is the delight I feel when I leave the house after packing my purse with:
-water so I can sip it if I need to cough or feel like my throat is closing up
-a snack in case my blood sugar gets low and I feel dizzy
-a cough drop in case I have socially disruptive coughing
-lip bam for catastrophic dry lips
-a fan so I can have something to keep my hands busy and not Freak Out when I get hot
-pillbox with migraine meds so I don’t just have to go home when they come on
—panic management behaviors
-not traveling too far from home, wearing certain clothes to prevent overheating or being cold, overpreparing for events, sitting near exits (!!!!)
—hyperawareness of bodily sensation
All that checking your heart rate, temperature, blood pressure, pulse ox rate: not helping!
The only thing that I wish the author had addressed more was the role of hormones in causing random panic attacks. And I mean RANDOM.
Review of advance copy received from Netgalley
I haven’t read Freedom from Panic all the way through yet, but I’ve already found it surprisingly practical. It’s not just “breathe and think positive”, it focuses on concrete, actionable steps and explains things in a clear, digestible way. The tone feels supportive and straightforward, which matters a lot when you’re reading about panic.
Even from the parts I’ve read, it seems like a solid resource for anyone who deals with panic attacks (or anxiety spikes), and I can also see it working for teens because it doesn’t overcomplicate the language. I’m planning to continue and actually test some of the techniques in real life, which is the best sign a book like this is doing its job.
#FreedomfromPanic #NetGalley #panic #anxiety
Even from the parts I’ve read, it seems like a solid resource for anyone who deals with panic attacks (or anxiety spikes), and I can also see it working for teens because it doesn’t overcomplicate the language. I’m planning to continue and actually test some of the techniques in real life, which is the best sign a book like this is doing its job.
#FreedomfromPanic #NetGalley #panic #anxiety
June 1, 2026
What can I say if you want an easy read book that has all the information needed to get over anxiety this is your book!
I have had anxiety for 15 years now fear in fear anxiety to the extent my circle got smaller and smaller! I have just read the book and I have done what the book has said and I am slowly shifting. There’s parts where you think no one else has gone through what I went through only to read and be like OMG
Please please read this book if you want to break the cycle. I never read books and I am so excited to start it again in a couple of days
I have had anxiety for 15 years now fear in fear anxiety to the extent my circle got smaller and smaller! I have just read the book and I have done what the book has said and I am slowly shifting. There’s parts where you think no one else has gone through what I went through only to read and be like OMG
Please please read this book if you want to break the cycle. I never read books and I am so excited to start it again in a couple of days
Displaying 1 - 6 of 6 reviews