Resources: Panic-Proof — A 21-Day Workbook

Panic-Proof Is Here: A 21-Day Workbook for Practice Between Sessions

After years of sitting with clients between sessions — in that stretch where panic shows up at 3 a.m. and the next appointment is days away — I put the daily practice I actually assign into a workbook.

Panic-Proof is a 21-day workbook: one idea a day, about 15–20 minutes a day, built from real clinical work on panic and anxiety. It’s designed as practice between therapy sessions, including for people who already have a therapist. It is an educational self-help tool, not therapy.

For fellow clinicians: if you ever want between-session material you can share free with your own clients as part of their care, therapist licenses are available (10 clients — $180, 25 clients — $400, 50 clients — $500). The license is for sharing free with your clients — never for charging clients extra for the workbook. License terms: one copy per client up to the licensed count only; clients may not further copy or share the file; no derivative works and no competing products.

Panic-Proof is available on Etsy, Amazon (paperback and Kindle), and Gumroad. Get the workbook: https://sarahkimlcsw.com/resources/resources-panic-proof-a-21-day-workbook/

— Sarah Kim, LCSW (NJ & CA)

A steady, day-by-day way to work through panic

Panic-Proof is a 74-page digital workbook by Sarah Kim, LCSW. It offers one clear idea a day, in about 15–20 minutes a day, with a short exercise and a journal prompt each day — practical tools for understanding panic and practicing steadier responses, one step at a time.

What the workbook is

Across 21 days, in three parts, the workbook follows a steady rhythm: one idea, one small step to try, one journal prompt, and a check-in.

• Days 1–7, See the cycle: Understand panic as a false alarm and notice the habits that quietly keep it sensitive.
• Days 8–14, Build your drill: Sort what you can control, prepare a short response plan, and change the meaning of sensations.
• Days 15–21, Pack your toolbox: Practice grounding, reframing, defusion, breathing, and other tools — then choose what fits you.

The workbook is designed for printing or for use on a tablet with a PDF annotation app. It also includes the Four Anchors quick-reference guide and a one-page panic plan you can keep where you’ll see it.

Who it’s for

This workbook is for you if you experience panic attacks or intense anxiety and want practical tools, not just theory — and if you want to work at your own pace, a little each day.

Therapy usually meets once or twice a week. This workbook gives you steady daily practice between sessions, including if you already have a therapist: material you can use on your own, day by day, alongside the work you do in session.

About the author

Sarah Kim, LCSW, is a licensed clinical social worker (New Jersey and California) with more than fifteen years of clinical experience in anxiety, depression, and trauma. Panic-Proof is built from real work with real clients — a real therapist’s intervention, in workbook form, made to help the people she serves.

Get the workbook

Digital PDF — $19.99, instant download:

Therapist bulk licenses:

Visit Coach Nest: https://coachnest.co

Please note

Panic-Proof is an educational self-help and coping tool, not therapy. It is designed to be used alongside professional care, not as a substitute for it. Panic symptoms can overlap with medical conditions — if you have new or worrying symptoms, please see a medical provider.

If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline) in the United States, or call 911. This workbook is not crisis support.