FearFighter™ is an online program for panic and phobia. The program teaches users how to confront and change their thoughts and challenge avoidance behaviour that characterise panic and phobia. Users can print out worksheets for activities, monitor progress and receive emails with further tips at the end of each step. Most sessions last about 50 minutes. One session a week is the current recommended treatment regime.
Our 9-Session Program
FearFighter™ consists of 9 steps that need to be worked through one by one in order to obtain the greatest benefits. It guides users through CBT as much as a therapist does and the following describes the 9 steps that a user must accomplish for greater benefits.
General introduction to Cognitive Behavioural Therapy (CBT) and FearFighter (FF). You’ll learn how CBT approaches anxiety, the three different phobia categories ( specific, social and agoraphobia) and about the body’s natural “fight or flight” response. Your activity for this session will be to find a helper.
You’ll learn the different sensations of anxiety (cardiovascular, muscular, digestive, respiratory and invisible) and become equipped with a list for spotting signs of anxiety. You’ll also learn common safety behaviors (avoidance, distraction and escape) and listen to four videos of personal stories. Your exercise will be to start the FF diary.
You’ll be introduced to anxiety management techniques introduced in the form of Coping Cards to help you when you start to feel an attack brooding. You’ll select one trigger to overcome and practice your anxiety management techniques.
In Section 4, you’ll learn about thinking errors and over-generalistion. You will be provided with four questions to challenge this thinking, seven characteristics of negative thoughts and how to recognise and overcome these thinking errors. Your activity will be the challenging thoughts exercise.
Your deeply held beliefs about self and others will be identified using a Downward Arrow technique. You will develop alternative, more helpful core beliefs. The activity for this section will be the core belief exercise.
Exposure therapy is gradually facing your fear (trigger) often and long enough until it causes little or no fear. You’ll learn about exposure therapy and the fear hierarchy with Specific, Measurable, Achievable, Relevant and Timed (SMART) goals. Your activity will be to create your own fear hierarchy.
In Section 7, you will learn how to cope with exposure from images, sounds, videos and role playing. Using exposure rehearsal, you will practice anxiety management techniques, control physical sensations, challenge negative automatic thoughts and to choose your personal SMART goals.
You will reviewing your exposure therapy experience revisit some simple rules. Continual exposure can lead to fear extinction and you’ll learn from four other individuals who have succeeded in this. Your activity will be your personal progress: what’s going well, what are your challenges and how are you tackling them?
Review your treatment goals, learn to deal with set-backs, and be provided with printable activity worksheets and summaries.
The FearFighter™ Program
FearFighter™ is an online program for panic and phobia. It is founded on the evidence based approach known as Cognitive Behavioural Therapy, or CBT for short. Thousands of people have used this program to help them overcome their fears and lead a more normal life.
Between certain steps, FearFighter™ sets activities to complete. These help you build on topics covered in sessions and are essential to make progress.