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Panic Free: The 10-Day Program to End Panic, Anxiety, and Claustrophobia
“HURRY, BUY THE BOOK AND TRANSFORM YOUR LIFE.”
— Marla Friedman, PsyD, PC, board chairman, Badge of Life
What if you could stop panic by tapping into a different part of your brain? Through natural stimulation of your vagus nerve, you can end panic and anxiety, and this book can show you how. After years of working to help sufferers of panic and anxiety, licensed therapist (and pilot) Tom Bunn discovered a highly effective solution that utilizes a part of the brain not affected by the stress hormones that bombard a person experiencing panic. This “unconscious procedural memory” can be programmed to control panic by preventing the release of stress hormones and activating the parasympathetic nervous system. This process, outlined in Panic Free, sounds complicated but is not, requiring just ten days and no drugs or doctors. Bunn includes specific instructions for dealing with common panic triggers, such as airplane travel, bridges, MRIs, and tunnels. Because panic is profoundly life-limiting, the program Bunn offers can be a real life-changer.
— Marla Friedman, PsyD, PC, board chairman, Badge of Life
What if you could stop panic by tapping into a different part of your brain? Through natural stimulation of your vagus nerve, you can end panic and anxiety, and this book can show you how. After years of working to help sufferers of panic and anxiety, licensed therapist (and pilot) Tom Bunn discovered a highly effective solution that utilizes a part of the brain not affected by the stress hormones that bombard a person experiencing panic. This “unconscious procedural memory” can be programmed to control panic by preventing the release of stress hormones and activating the parasympathetic nervous system. This process, outlined in Panic Free, sounds complicated but is not, requiring just ten days and no drugs or doctors. Bunn includes specific instructions for dealing with common panic triggers, such as airplane travel, bridges, MRIs, and tunnels. Because panic is profoundly life-limiting, the program Bunn offers can be a real life-changer.
232 pages, Paperback
Published April 23, 2019
About the author
Tom Bunn
6 books19 followersAfter graduating from Wake Forest University in psychology, Tom entered the U.S. Air Force. Number one in his class when he got his wings in 1960, he was given his choice of assignments, and chose to fly the Air Force's first supersonic jet fighter, the F-100.
He served from 1961 until 1965 with the 9th Tactical Fighter Squadron at Spangdahlem Air Base in Germany flying the F-100 and F-105. In addition to flying, he did accident investigation and developed a safety device for the F-100.
While in Germany, Captain Tom raced a Lola Mk5 Formula 3 at the Nurburgring, Zolder, Zandvordt, and Rouen. When returning to the U.S., he converted the car to SCCA Formula C specifications, and won a U.S. National Championship in 1965.
From 1965 until 1986, he flew DC-8s, 707s, and 747s internationally with Pan Am. From 1986 until 1996, he flew 747s, 757s and 767s at United Airlines.
The first fear of flying program was started at Pan Am by Captain Truman "Slim" Cummings. Captain Tom worked with him on that program until founding SOAR in 1982 to develop more effective methods for dealing with flight problems. This led to graduate school at Fordham University where he earned a Masters Degree with top honors, and several years of postgraduate study at the Gestalt Center Of Long Island, the New York Training Institute For Neurolinguistic Programming, and The Masterson Institute. He was licensed as a therapist in 1990.
He served from 1961 until 1965 with the 9th Tactical Fighter Squadron at Spangdahlem Air Base in Germany flying the F-100 and F-105. In addition to flying, he did accident investigation and developed a safety device for the F-100.
While in Germany, Captain Tom raced a Lola Mk5 Formula 3 at the Nurburgring, Zolder, Zandvordt, and Rouen. When returning to the U.S., he converted the car to SCCA Formula C specifications, and won a U.S. National Championship in 1965.
From 1965 until 1986, he flew DC-8s, 707s, and 747s internationally with Pan Am. From 1986 until 1996, he flew 747s, 757s and 767s at United Airlines.
The first fear of flying program was started at Pan Am by Captain Truman "Slim" Cummings. Captain Tom worked with him on that program until founding SOAR in 1982 to develop more effective methods for dealing with flight problems. This led to graduate school at Fordham University where he earned a Masters Degree with top honors, and several years of postgraduate study at the Gestalt Center Of Long Island, the New York Training Institute For Neurolinguistic Programming, and The Masterson Institute. He was licensed as a therapist in 1990.
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Displaying 1 - 23 of 23 reviews
April 30, 2019
I first heard of this book when I researched fear of flying. I was held captive by my extreme fear of traveling by plane. After coming across Captain Tom's website, I not only took the course offered by Captain Tom, but I also read his first book, Soar: the Breakthrough Treatment for Fear of Flying. When I received notice that this new book, Panic Free, would be available, I jumped at the chance to read it.
The methods in this book have changed my life. Before learning these methods, I experienced panic attacks while flying. I became so scared that my stomach would clench just looking at a plane. Captain Tom explains the neurology of panic, and that alone is worth the price of the book. This author is both an experienced pilot and an experienced psychotherapist. I have never encountered this combination before. Because Tom understands both these worlds, these techniques work in any situation that produces fear and anxiety. I have tried other things in the past, like trying to change my thoughts. Tom's approach is so much better- learning to link the moment to something that helps the brain to downshift. I have successfully used these tools while flying, while trying to fall asleep, and even before stressful medical procedures.
If you, like me, experience anxiety while traveling, or become so panic stricken that you cancel travel plans, or miss out on vacations or family visits because you cannot travel....then you owe it to yourself to invest in this tool. If you think nothing will help, believe me when I say I, too, was skeptical at first. But if you read the book and practice the exercises, you will find true freedom, just as the title promises. I guess you can tell that I cannot say enough good things about this book, but when you find something that really works, then you want to share the good news! Thank you, Captain Tom, for sharing your knowledge, your experience, your skills, and your compassion.
The methods in this book have changed my life. Before learning these methods, I experienced panic attacks while flying. I became so scared that my stomach would clench just looking at a plane. Captain Tom explains the neurology of panic, and that alone is worth the price of the book. This author is both an experienced pilot and an experienced psychotherapist. I have never encountered this combination before. Because Tom understands both these worlds, these techniques work in any situation that produces fear and anxiety. I have tried other things in the past, like trying to change my thoughts. Tom's approach is so much better- learning to link the moment to something that helps the brain to downshift. I have successfully used these tools while flying, while trying to fall asleep, and even before stressful medical procedures.
If you, like me, experience anxiety while traveling, or become so panic stricken that you cancel travel plans, or miss out on vacations or family visits because you cannot travel....then you owe it to yourself to invest in this tool. If you think nothing will help, believe me when I say I, too, was skeptical at first. But if you read the book and practice the exercises, you will find true freedom, just as the title promises. I guess you can tell that I cannot say enough good things about this book, but when you find something that really works, then you want to share the good news! Thank you, Captain Tom, for sharing your knowledge, your experience, your skills, and your compassion.
May 1, 2019
Tom Bunn is to humans what Pavlov was to dogs. His program retrains your mind. Makes the synapses go from anxious to calm.
I’ve had anxiety since I was in my early twenties, and have been in therapy ever since.
The techniques from Captain Tom’s book have helped augment my quest to live the more carefree, big life that I know I was meant to live.
After a 20-year hiatus, I am flying again. I’m no longer wringing my hands waiting for an upcoming dental appointment. And I zip over bridges now, and actually enjoy the view.
Bunn’s tools are easy to follow. By the time you finish the exercises, you have a built-in superhero on standby, waiting to slay any dragon that you might encounter throughout your day. The best part is—YOU are that superhero.
And what could be better than relying on your own strength to get you through any anxiety-producing situation?
My life was getting smaller and smaller as I tried to control the things that gave me anxiety. Now, when I have something to do that gives me pause, I just refresh what I’ve learned in therapy and from Tom’s books and off I go.
Am I still nervous? Yes. A little. Sometimes a lot. Do I still have panic attacks? Nope. Not anymore!
Gloria Squitiro, author of May Cause Drowsiness and Blurred Vision: The Side Effects of Bravery
I’ve had anxiety since I was in my early twenties, and have been in therapy ever since.
The techniques from Captain Tom’s book have helped augment my quest to live the more carefree, big life that I know I was meant to live.
After a 20-year hiatus, I am flying again. I’m no longer wringing my hands waiting for an upcoming dental appointment. And I zip over bridges now, and actually enjoy the view.
Bunn’s tools are easy to follow. By the time you finish the exercises, you have a built-in superhero on standby, waiting to slay any dragon that you might encounter throughout your day. The best part is—YOU are that superhero.
And what could be better than relying on your own strength to get you through any anxiety-producing situation?
My life was getting smaller and smaller as I tried to control the things that gave me anxiety. Now, when I have something to do that gives me pause, I just refresh what I’ve learned in therapy and from Tom’s books and off I go.
Am I still nervous? Yes. A little. Sometimes a lot. Do I still have panic attacks? Nope. Not anymore!
Gloria Squitiro, author of May Cause Drowsiness and Blurred Vision: The Side Effects of Bravery
May 1, 2019
Dr. Tom Bunn writes a great read and even better as an audio book. He has helped me and thousands others with his series on fear of flying. I now fly with no significant fear. His ability to explain anxiety and how to control it is best ive ever experienced. He has saved my life and allow me to explore travel in a way i NEVER thought possible. He's the best
October 16, 2019
Embarrassed, but honest. This book has not helped me at all.
This entire review has been hidden because of spoilers.
May 7, 2019
Endorsements:
“Allows everyone to embrace their full potential with specific, focused, clearly explained, and practical steps to break free from panic attacks. Hurry, buy the book and transform your life.”
— Marla Friedman, PsyD, PC, licensed psychologist and Badge of Life board chairman
“Moving beyond traditional CBT approaches to panic and utilizing the latest in neuroscience, Tom Bunn offers a very creative solution to panic attacks.”
— Edward H. Plimpton, PhD, research associate, department of psychology, Smith College
“A superb resource for those suffering from panic and for therapists seeking a more effective way to treat panic, Panic Free delivers. This remarkable book combines usable examples, insights, and skills to allow the reader to control panic . . . in twenty minutes a day.”
— Joseph Indelicato, PhD, coordinator of undergraduate social sciences, Touro College School of Health Science
“Tom Bunn uses his decades of flying experience and advanced education in clinical social work to provide an all-encompassing approach to panic. Bunn’s holistic approach precisely addresses the biological factors involved in the panic response and provides tools to regulate the intensity of feelings and overcome their effects. This is a must-read!”
— Donald Arthur, MD, vice admiral, US Navy (retired), and 35th Navy surgeon general
“A treasured gift for sufferers of anxiety and panic, with detailed techniques supported by proven science, Panic Free takes readers by the hand to help them successfully triumph over feelings of anxiety and panic.”
— Athena Carr, school psychologist
“Tom Bunn’s program is remarkably effective and liberates anyone suffering with panic and anxiety. His versatile ten-day program is anchored in physiological and psychological research and can be applied to any of life’s panic- and anxiety-inducing events.”
— Walter A. Figiel, MBA, SOAR program graduate
“I am both a fearful flyer and a practicing psychotherapist, and I have found Panic Free to be extremely helpful in both arenas. As a psychotherapist, I recommend the book for my patients with anxiety of any kind, and we practice the techniques during therapy sessions with highly effective results. I especially appreciate that Panic Free is based on the latest brain research and understanding of how the human mind works. My patients and I both thank you, Tom Bunn!”
— David Lundin, MA, LLP, LPC
“Thanks to Tom Bunn’s teaching, I can control my panic anxiety without medication for the first time. Bunn’s clear and vivid explanation of how our brains, hormones, and conditioning create panic and how we can use vagal braking to control panic provides clear steps for positive change.”
— Morra Aarons-Mele, author of Hiding in the Bathroom: An Introvert's Roadmap to Getting Out There and founder of Women Online
“Provides a method for overcoming even extreme anxiety that works. I know from personal experience.”
— Carole, whose story about going through tunnels is included in Panic Free
“Captain Tom’s unique capacity to use clinical examples and simple analogies allows him to render even the most complex neuroscientific information in a way that is both comprehensible and fun to read.”
— Judith Pearson, PhD, director, International Masterson Institute
“A reader-friendly guide to becoming anxiety free using an innovative, scientifically sound, and experience-tested method. Moreover, this approach is very simple to implement. I have used this technique both in my clinical practice and personally, and found it very useful and effective. Anyone who is suffering from anxiety should read this book.”
— Olga Savina, PhD, psychotherapist
“Through Captain Tom’s fear-of-flying program, I was able to overcome my phobia of flying, which I had for forty-one years. Captain Tom’s book Panic Free expands upon his proven technique to help others with a variety of anxiety-producing fears and panic.”
— Wanda Dougherty, SOAR program graduate
“Allows everyone to embrace their full potential with specific, focused, clearly explained, and practical steps to break free from panic attacks. Hurry, buy the book and transform your life.”
— Marla Friedman, PsyD, PC, licensed psychologist and Badge of Life board chairman
“Moving beyond traditional CBT approaches to panic and utilizing the latest in neuroscience, Tom Bunn offers a very creative solution to panic attacks.”
— Edward H. Plimpton, PhD, research associate, department of psychology, Smith College
“A superb resource for those suffering from panic and for therapists seeking a more effective way to treat panic, Panic Free delivers. This remarkable book combines usable examples, insights, and skills to allow the reader to control panic . . . in twenty minutes a day.”
— Joseph Indelicato, PhD, coordinator of undergraduate social sciences, Touro College School of Health Science
“Tom Bunn uses his decades of flying experience and advanced education in clinical social work to provide an all-encompassing approach to panic. Bunn’s holistic approach precisely addresses the biological factors involved in the panic response and provides tools to regulate the intensity of feelings and overcome their effects. This is a must-read!”
— Donald Arthur, MD, vice admiral, US Navy (retired), and 35th Navy surgeon general
“A treasured gift for sufferers of anxiety and panic, with detailed techniques supported by proven science, Panic Free takes readers by the hand to help them successfully triumph over feelings of anxiety and panic.”
— Athena Carr, school psychologist
“Tom Bunn’s program is remarkably effective and liberates anyone suffering with panic and anxiety. His versatile ten-day program is anchored in physiological and psychological research and can be applied to any of life’s panic- and anxiety-inducing events.”
— Walter A. Figiel, MBA, SOAR program graduate
“I am both a fearful flyer and a practicing psychotherapist, and I have found Panic Free to be extremely helpful in both arenas. As a psychotherapist, I recommend the book for my patients with anxiety of any kind, and we practice the techniques during therapy sessions with highly effective results. I especially appreciate that Panic Free is based on the latest brain research and understanding of how the human mind works. My patients and I both thank you, Tom Bunn!”
— David Lundin, MA, LLP, LPC
“Thanks to Tom Bunn’s teaching, I can control my panic anxiety without medication for the first time. Bunn’s clear and vivid explanation of how our brains, hormones, and conditioning create panic and how we can use vagal braking to control panic provides clear steps for positive change.”
— Morra Aarons-Mele, author of Hiding in the Bathroom: An Introvert's Roadmap to Getting Out There and founder of Women Online
“Provides a method for overcoming even extreme anxiety that works. I know from personal experience.”
— Carole, whose story about going through tunnels is included in Panic Free
“Captain Tom’s unique capacity to use clinical examples and simple analogies allows him to render even the most complex neuroscientific information in a way that is both comprehensible and fun to read.”
— Judith Pearson, PhD, director, International Masterson Institute
“A reader-friendly guide to becoming anxiety free using an innovative, scientifically sound, and experience-tested method. Moreover, this approach is very simple to implement. I have used this technique both in my clinical practice and personally, and found it very useful and effective. Anyone who is suffering from anxiety should read this book.”
— Olga Savina, PhD, psychotherapist
“Through Captain Tom’s fear-of-flying program, I was able to overcome my phobia of flying, which I had for forty-one years. Captain Tom’s book Panic Free expands upon his proven technique to help others with a variety of anxiety-producing fears and panic.”
— Wanda Dougherty, SOAR program graduate
January 14, 2024
I suffer claustrophobia that has gotten worse over the years and made it really difficult to fly. People always try to reassure me about the safety of flying and never seem to understand that I'm not afraid of heights or of the plane crashing--I'm afraid of being trapped on the plane. Which is something that DOES happen every time I fly!
I heard this author, who was a pilot and now a therapist, on a podcast and picked up his book. I was pretty skeptical. I still am. I looked up the Polyvagal Theory the author used as his foundation for ideas in this book and found it was mostly debunked by any serious neuroscientists. The book also made some of these steps really confusing as far as the difference between vagal braking and oxytocin-inducing memories seeming really similar to me and having more than one 10-day plan, and having so many steps. It's repetitive as well and made it seem there was more content to the book than there was. However...
I tried this for a flight to Mexico with my family, and I really did feel much less anxious than normal and didn't have a panic attack, which unfortunately had happened last time I flew. So whether there's any scientific validity to it or not, I don't really care. It was nice to have something that was concrete and things I could do rather than try to logically think my way out of my panic. I certainly didn't do any of it perfectly either. But I did break down the drive to the airport/being in the airport/the flight into lots of little steps that I then associated with friends and nursing my babies years ago and cuddling my dog.
The book was written in an easily accessible style. I feel like anxiety requires a big toolbox, and if this adds to my tools, all the better. I'd definitely recommend you give it a try even if, like me, you insist on keeping your skeptic's hat on at all times.
I heard this author, who was a pilot and now a therapist, on a podcast and picked up his book. I was pretty skeptical. I still am. I looked up the Polyvagal Theory the author used as his foundation for ideas in this book and found it was mostly debunked by any serious neuroscientists. The book also made some of these steps really confusing as far as the difference between vagal braking and oxytocin-inducing memories seeming really similar to me and having more than one 10-day plan, and having so many steps. It's repetitive as well and made it seem there was more content to the book than there was. However...
I tried this for a flight to Mexico with my family, and I really did feel much less anxious than normal and didn't have a panic attack, which unfortunately had happened last time I flew. So whether there's any scientific validity to it or not, I don't really care. It was nice to have something that was concrete and things I could do rather than try to logically think my way out of my panic. I certainly didn't do any of it perfectly either. But I did break down the drive to the airport/being in the airport/the flight into lots of little steps that I then associated with friends and nursing my babies years ago and cuddling my dog.
The book was written in an easily accessible style. I feel like anxiety requires a big toolbox, and if this adds to my tools, all the better. I'd definitely recommend you give it a try even if, like me, you insist on keeping your skeptic's hat on at all times.
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August 28, 2020My father got me this book because I've been having trouble sleeping this pandemic and he thought it might be helpful. It's aimed at people with panic disorders, with a focus on fear of flying and claustrophobia, so it was a bit heavy hitting for my needs -- there is one chapter about anxiety versus panic, but it's a lot to read that's not aimed at your needs, if you don't suffer from panic attacks.
It's more than a bit repetitive; the focus is on the physical/chemical causes of panic and how to shut panic down using the same physical/chemical processes. This boils down to oxytocin release and vagal breaking, with examples of how to train yourself to do those automatically. It probably could have been half the length it is without losing anything.
However, if you do suffer from panic attacks, this is probably a good read: it's very action focused, and it explains the physical/chemical processes of panic and averting panic well. It also goes over the cause of panic disorders -- insecure attachment in early childhood leading to difficulty down-regulating emotional arousal -- in a way that is clear and easy to understand.
Overall, this book was not helpful for me in particular, but I am also not the audience for it, and I'm sure people with panic disorders would benefit from it.
It's more than a bit repetitive; the focus is on the physical/chemical causes of panic and how to shut panic down using the same physical/chemical processes. This boils down to oxytocin release and vagal breaking, with examples of how to train yourself to do those automatically. It probably could have been half the length it is without losing anything.
However, if you do suffer from panic attacks, this is probably a good read: it's very action focused, and it explains the physical/chemical processes of panic and averting panic well. It also goes over the cause of panic disorders -- insecure attachment in early childhood leading to difficulty down-regulating emotional arousal -- in a way that is clear and easy to understand.
Overall, this book was not helpful for me in particular, but I am also not the audience for it, and I'm sure people with panic disorders would benefit from it.
June 11, 2019
What can I say? I didn't really think this would work for me. I developed a phobia about flying in my 20s. Had a full blown panic attack during a flight. Every other approach I tried (relaxation, breathing, mind tricks, gripping arm rests as if life depended on it) didn't address the underlying awful feeling of PANIC.
Enter Captain Tom and his new approach linking oxytocin producing memories to anxiety provoking situations. This approach actually stopped the anxiety from careening into panic. I didn't have to talk myself down from the edge because I never got that afraid. Sure, there was nervousness, but I could manage it.
This approach works for panic/anxiety in any situation--bridges, heights, insects. It just so happens that I discovered it while addressing flight anxiety. You gotta try it to believe it. You deserve to be free.
Enter Captain Tom and his new approach linking oxytocin producing memories to anxiety provoking situations. This approach actually stopped the anxiety from careening into panic. I didn't have to talk myself down from the edge because I never got that afraid. Sure, there was nervousness, but I could manage it.
This approach works for panic/anxiety in any situation--bridges, heights, insects. It just so happens that I discovered it while addressing flight anxiety. You gotta try it to believe it. You deserve to be free.
June 6, 2023
Former Air Force jet pilot, turned into a group facilitator for Fear of Flying folks, turned into a therapist, turned into someone involved with Porges' Polyvagal Theory in creating his 10 day program to create automatic habit steps that will train your "unconscious procedural memory" so that you won't be as prone to panic or anxiety. Instead of trying "to rise to the occasion", you "descend to the level of your training"--which is easier in times of stress and overwhelm? Do you really think you can "think" your way out when your prefrontal cortex has shut down, or at least been re-routed to survival thinking mindsets? Great book with a different way of describing sympathetic and parasympathetic nervous systems and fight or flight ...
July 14, 2024
Fantastic book. One I plan to reread again. I wish it was more well known.
It is pertinent to any area of life that you feel a lot of anxiety or panic around. If you’re not doing something that you want to do and you don’t know why you can’t get yourself to do it, this book can help. There are other methods to address these kinds of things out there eg somatic experiencing and internal family systems, but this takes a different approach and is a great addition.
While he tried to talk about things in simple terms, the subject matter might still be above some peoples’ heads who don’t have a basic knowledge of how the brain works in terms of psychology. They’re probably still going to be fine with this book, it might just be a much slower read.
It is pertinent to any area of life that you feel a lot of anxiety or panic around. If you’re not doing something that you want to do and you don’t know why you can’t get yourself to do it, this book can help. There are other methods to address these kinds of things out there eg somatic experiencing and internal family systems, but this takes a different approach and is a great addition.
While he tried to talk about things in simple terms, the subject matter might still be above some peoples’ heads who don’t have a basic knowledge of how the brain works in terms of psychology. They’re probably still going to be fine with this book, it might just be a much slower read.
March 2, 2024
I read this for the 2024 52 Books Reading Challenge prompt #31 "includes a personal phobia". I have a tendency towards claustrophobia which made this book seem like something to read for this prompt. I decided after reading it that my issues are pretty minor in contrast with people having full blown panic attacks. Still, it was an interesting discussion of how panic attacks attack the body, and how you can overcome them by associating the challenging situations with good things in your life. I don't think I have a big enough issue to go through this program, but it's good to know it's out there. 3.5 stars
January 18, 2024
Repetitive… apparently you’ve had to nurse a baby to calm down?
The author repeats himself continually throughout the book. Just chewed up and regurgitated information in different words. Annoying to get through, I didn’t gain anything from this book. Oddly kept referring to nursing a baby to release oxytocin… so if you haven’t had a baby, not sure what thought you should use. He mentions cartoons to help… it’s just silly tactics that won’t work for me. But if it helps other people, great. This was not it for me.
The author repeats himself continually throughout the book. Just chewed up and regurgitated information in different words. Annoying to get through, I didn’t gain anything from this book. Oddly kept referring to nursing a baby to release oxytocin… so if you haven’t had a baby, not sure what thought you should use. He mentions cartoons to help… it’s just silly tactics that won’t work for me. But if it helps other people, great. This was not it for me.
July 12, 2019
Let's see if I can get through flying tomorrow without having a massive panic attack like I do on every single flight of my life after reading this book.
November 12, 2020
This would be awesome to reread when I have kids... and make Will read it ;)
July 12, 2021
Most of this book was based on the premise that caregivers didn’t respond to an anxious child’s reactions. So most of the exercises are about imagining a strong connection or a friend/loved one.
March 18, 2022
interesting information about panic and claustrophobia
May 19, 2023
I think it worked.
October 2, 2023
Listened to the audiobook version on Voxa.
I think this book is a must because we live in a world where the anxiety often walks by our side even when trying to get rid of it.
Chapeau!
I think this book is a must because we live in a world where the anxiety often walks by our side even when trying to get rid of it.
Chapeau!
August 12, 2026
Always a fan of Porges- not a fan of Bunn- sorry!
June 17, 2019
As a graduate of the SOAR program, I was incredibly proud of myself when I was able to get to the point where I could experience a flight without adding or detracting any element associated with the activity.
However, upon landing in the airport, I observed how my anticipatory anxiety with regards to working in difficult working conditions seemed to return. I gave a system power while I was disempowering myself. The incredible feeling of physical and psychological safety I felt upon meeting quintessentially professional pilots and caring flight attendants vanished. The collective feelings of goodwill were replaced by individualized "dog eat dog" ruminations characterized by mistrust; which in some cases was not well founded. In point of fact, I imagined scenarios which rarely materialized. Enter Tom Bunn's exquisite explanations of psychic equivalence and reflective function via his latest book PANIC FREE.
Approximately ten years ago, I did suffer from full blown panic attacks which led to palpable chest pains, numbness, changes in body temperature and dare I say, urinary urgency. I tried yoga, biking to work, dating nurses and doctors, assuming the role of foodie, meditation, religious undertakings and becoming one with the Universe but nothing seemed to work. Reading the daily horoscope-which was as fickle as my own self-proclaimed reasons to stress provided another reason not to look inside of myself. Thanks to a bill from the local emergency room, I eventually and inconsistently conquered the full blown panic attack ordeal. However, pervasive anticipatory anxiety was still evident under the psychological surface. As Muhammad Ali once stated, "it isn't the mountains ahead of you to climb that wear you out, it's the pebble in your shoe." My life was still not fulfilling as I did not distinguish between the workweek and weekends or motion and action to paraphrase Hemingway.
I just finished PANIC FREE on a Sunday evening and can confidently state that this is the first enjoyable Sunday in a very long time as I am not obsessing on what I have to deal with on the next day being Monday. The treatment model in Captain Tom Bunn's book has been given a therapeutic seal of approval by Dr. Stephen Borges whose work with the social engagement system was key in the "fear of lying" associations which afford us the psychological anchor we all seek upon tackling the vicissitudes of our multifaceted lives.
From my vantage point as a keen adherent of Tom Bunn's expertise and moral integrity, I can safely say I was delighted (albeit not surprised) that this second publication was not like a movie and a sequel with a re-hashed storyline. That being said, I strongly recommend SOAR: The Breakthrough for Fear of Flying which has been universally accepted as the #1 treatment for flight anxiety.
PANIC FREE is not a boring textbook and the theories are carefully presented by a master researcher whose indefatigable work I am familiar with. The scientific data is always presented in an efficient and vivacious manner which immediately invites the reader to become an active participant rather than a fixed entity as real-life situations which inspire angst, ambivalence and fear are dealt with.
Tom Bunn derives his thoughts from a plethora of ideas given his vast experience as a master therapist. The reading audience is always treated respectfully and the guidance is never patronizing, pedantic or condescending.
You relish in exploring your life story and internal strengths while relishing that which John Kabat Zinn referred to as "full catastrophe living," citing Alexis Zorba.
I am already excited about combating my anxiety that could lead to panic as I visualize and conceptualize the psychological reference points which will promote oxytocin production to stop stress hormones from activating or the simple yet magical marvels of the vagal break. I will project these powerful visualizations on my office desk, chart, City Hall, meeting table, computer keyboard and supervisor's door. Even though it wasn't mentioned in the book, I am eager to conquer white coat hypertension as I use the principles outlined in the book during my next visit to the doctor's office.
This book and program is the only one I have found that really teaches you how easy it is to develop bona fide emotional intelligence.
However, upon landing in the airport, I observed how my anticipatory anxiety with regards to working in difficult working conditions seemed to return. I gave a system power while I was disempowering myself. The incredible feeling of physical and psychological safety I felt upon meeting quintessentially professional pilots and caring flight attendants vanished. The collective feelings of goodwill were replaced by individualized "dog eat dog" ruminations characterized by mistrust; which in some cases was not well founded. In point of fact, I imagined scenarios which rarely materialized. Enter Tom Bunn's exquisite explanations of psychic equivalence and reflective function via his latest book PANIC FREE.
Approximately ten years ago, I did suffer from full blown panic attacks which led to palpable chest pains, numbness, changes in body temperature and dare I say, urinary urgency. I tried yoga, biking to work, dating nurses and doctors, assuming the role of foodie, meditation, religious undertakings and becoming one with the Universe but nothing seemed to work. Reading the daily horoscope-which was as fickle as my own self-proclaimed reasons to stress provided another reason not to look inside of myself. Thanks to a bill from the local emergency room, I eventually and inconsistently conquered the full blown panic attack ordeal. However, pervasive anticipatory anxiety was still evident under the psychological surface. As Muhammad Ali once stated, "it isn't the mountains ahead of you to climb that wear you out, it's the pebble in your shoe." My life was still not fulfilling as I did not distinguish between the workweek and weekends or motion and action to paraphrase Hemingway.
I just finished PANIC FREE on a Sunday evening and can confidently state that this is the first enjoyable Sunday in a very long time as I am not obsessing on what I have to deal with on the next day being Monday. The treatment model in Captain Tom Bunn's book has been given a therapeutic seal of approval by Dr. Stephen Borges whose work with the social engagement system was key in the "fear of lying" associations which afford us the psychological anchor we all seek upon tackling the vicissitudes of our multifaceted lives.
From my vantage point as a keen adherent of Tom Bunn's expertise and moral integrity, I can safely say I was delighted (albeit not surprised) that this second publication was not like a movie and a sequel with a re-hashed storyline. That being said, I strongly recommend SOAR: The Breakthrough for Fear of Flying which has been universally accepted as the #1 treatment for flight anxiety.
PANIC FREE is not a boring textbook and the theories are carefully presented by a master researcher whose indefatigable work I am familiar with. The scientific data is always presented in an efficient and vivacious manner which immediately invites the reader to become an active participant rather than a fixed entity as real-life situations which inspire angst, ambivalence and fear are dealt with.
Tom Bunn derives his thoughts from a plethora of ideas given his vast experience as a master therapist. The reading audience is always treated respectfully and the guidance is never patronizing, pedantic or condescending.
You relish in exploring your life story and internal strengths while relishing that which John Kabat Zinn referred to as "full catastrophe living," citing Alexis Zorba.
I am already excited about combating my anxiety that could lead to panic as I visualize and conceptualize the psychological reference points which will promote oxytocin production to stop stress hormones from activating or the simple yet magical marvels of the vagal break. I will project these powerful visualizations on my office desk, chart, City Hall, meeting table, computer keyboard and supervisor's door. Even though it wasn't mentioned in the book, I am eager to conquer white coat hypertension as I use the principles outlined in the book during my next visit to the doctor's office.
This book and program is the only one I have found that really teaches you how easy it is to develop bona fide emotional intelligence.
April 11, 2019
Tom Bunn is to humans what Pavlov was to dogs. His program retrains your mind. Makes the synapses go from anxious to calm.
I’ve had anxiety since I was in my early twenties, and have been in therapy ever since.
The techniques from Captain Tom’s book have helped augment my quest to live the more carefree, big life that I know I was meant to live.
After a 20-year hiatus, I am flying again. I’m no longer wringing my hands waiting for an upcoming dental appointment. And I zip over bridges now, and actually enjoy the view.
Bunn’s tools are easy to follow. By the time you finish the exercises, you have a built-in superhero on standby, waiting to slay any dragon that you might encounter throughout your day. The best part is—YOU are that superhero.
And what could be better than relying on your own strength to get you through any anxiety-producing situation?
My life was getting smaller and smaller as I tried to control the things that gave me anxiety. Now, when I have something to do that gives me pause, I just refresh what I’ve learned in therapy and from Tom’s books and off I go.
Am I still nervous? Yes. A little. Sometimes a lot. Do I still have panic attacks? Nope. Not anymore!
Gloria Squitiro, author of May Cause Drowsiness and Blurred Vision: The Side Effects of Bravery
I’ve had anxiety since I was in my early twenties, and have been in therapy ever since.
The techniques from Captain Tom’s book have helped augment my quest to live the more carefree, big life that I know I was meant to live.
After a 20-year hiatus, I am flying again. I’m no longer wringing my hands waiting for an upcoming dental appointment. And I zip over bridges now, and actually enjoy the view.
Bunn’s tools are easy to follow. By the time you finish the exercises, you have a built-in superhero on standby, waiting to slay any dragon that you might encounter throughout your day. The best part is—YOU are that superhero.
And what could be better than relying on your own strength to get you through any anxiety-producing situation?
My life was getting smaller and smaller as I tried to control the things that gave me anxiety. Now, when I have something to do that gives me pause, I just refresh what I’ve learned in therapy and from Tom’s books and off I go.
Am I still nervous? Yes. A little. Sometimes a lot. Do I still have panic attacks? Nope. Not anymore!
Gloria Squitiro, author of May Cause Drowsiness and Blurred Vision: The Side Effects of Bravery
April 30, 2019
I highly recommended Cap Tom book and course. It has changed my life. I didnt fly for 20 years and after purchasing his program and reading his book my life has changed. I suffered from claustrophobia and anxiety not anymore.
April 30, 2019
Excellent book. The exercises in this book have been very helpful in controlling my anxiety. Captain Tom has been a huge help to overcome my fear of flying.
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