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Masterclass · New in the appIntroduction free · rest in Premium

How to Overcome Anxiety & Panic Attacks: a 20-Hour Masterclass with Tomer Weiss

Therapist Tomer Weiss guides you through 10 practical steps and 94 lessons, inside the Anxiety Checklist app. Start the Introduction free.

  • Understand what happens in your body and mind during panic
  • Practise tools from CBT, Somatic Experiencing, mindfulness and body psychotherapy
  • Exercises and 9 worksheets, all inside the app
Download on the App StoreGet it on Google Play

Self-help education, not therapy. Get help now

  • ★ 4.7average rating
  • 785reviews
  • 6,466students
  • 94lessons
  • 20h 18mof video and practice
Is it for you?

Who it’s for, and what you’ll learn

A structured, step-by-step course for people who live with anxiety or panic attacks and want to understand them, not only get through them.

It may be for you if

  • You have panic attacks, or a lot of anxiety in your everyday life
  • You avoid places or situations in case the panic comes back
  • You want to understand your body’s alarm system, and practise new ways to respond
  • You’d like a clear plan to follow at your own pace

Not sure? The free Introduction ends with a lesson called “Is this course right for you?”.

What you’ll learn

  • A step-by-step process, planned over about five weeks, for working on anxiety and panic
  • Ways to calm unpleasant sensations, emotions and thoughts before they spiral
  • Practical tools from CBT, Somatic Experiencing and body psychotherapy, for every day
  • How fear and the body’s alarm system work, and how habituation retrains your response
  • Mindfulness and acceptance practices to meet anxiety with more ease

What you’ll need

  • No prior experience needed
  • About 15 minutes a day, plus one focused hour a week
  • A quiet space, and openness to new techniques
  • Some exercises are easier with a trusted friend

The course starts with a responsible first step: see your doctor and rule out other causes of your symptoms. It is self-help education and does not replace professional care. If you are in crisis, go to Get help now.

The method

Four approaches, one step-by-step plan

Tomer works with anxiety and trauma using body-focused psychotherapy, Somatic Experiencing, breathwork and mindfulness. In the masterclass he combines them with CBT, so you work with your thoughts and your body.

  • CBT

    Notice anxious thoughts, see the thinking patterns behind them, and question them in a more balanced way.

    “How to question our thoughts”, “Cognitive Bias”, “Catastrophizing and the cycle of panic”

  • Somatic Experiencing

    Build a sense of safety in the body first, with resources you can return to when anxiety rises.

    “Resourcing”, “Grounding 101” and a resource pendulation exercise

  • Mindfulness

    Watch sensations, emotions and thoughts as they come and go, with more acceptance and less fight.

    “Assess your level of mindfulness” and longer guided mindfulness meditations

  • Body psychotherapy

    Work with the body directly: breathing, relaxation, and gradually getting used to the sensations you fear.

    “4-4-4-4 Breathing”, “Progressive relaxation”, the habituation and deconditioning sessions

Tomer Weiss, therapist, smiling
Your instructor

Meet Tomer Weiss

Therapist & Instructor

Tomer is a therapist who specialises in finding the hidden patterns behind people's difficulties. He works with trauma and anxiety using body-focused psychotherapy, Somatic Experiencing, breathwork and mindfulness, and has run a private clinic for years.

4.7 rating · 785 reviews · 6,466 students

Full curriculum

10 steps, 94 lessons, 20h 18m

Start at the Introduction and go step by step, or come back to any lesson whenever you need it.

  1. Step 1Free

    Introduction

    9 lessons · 41 min1 worksheet
    1. Introduction12 min
    2. Disclaimer1 min
    3. Initial diagnosis - ruling out anything else, gaining confidence2 min
    4. Get a clean bill of healthExerciseWorksheet: Clean bill of health
    5. How it feels to have a panic attack4 min
    6. Is there something wrong with me?5 min
    7. From Panic Attack to Panic Disorder6 min
    8. Can panic attacks be overcome?3 min
    9. Is this course right for you?9 min
  2. Step 2

    Creating a safe zone

    8 lessons · 1 h 09 min
    1. Introduction to the second session1 min
    2. Resourcing13 min
    3. Grounding 10111 min
    4. Externalization6 min
    5. Butterfly tap4 min
    6. 4-4-4-4 Breathing11 min
    7. 4-4-6-2 Breathing19 min
    8. Using a Paper Bag5 min
  3. Step 3

    Understanding panic attacks

    10 lessons · 1 h 28 min4 worksheets
    1. What is fear?5 min
    2. How emotions are created9 min
    3. The vicious cycle of the overactive alarm system8 min
    4. Catastrophizing and the cycle of panicArticle5 min
    5. The interaction of the 3 brains7 min
    6. Make a list of your symptoms5 minWorksheet: List of your symptoms
    7. Recording our progress14 minWorksheet: Progress reportWorksheet: Anxiety severity scale (OASIS)
    8. Assess your level of mindfulness6 minWorksheet: Mindfulness scale
    9. Online automated Mindfulness assessment scaleArticle1 minWorksheet: Mindfulness scale
    10. Another mindfulness meditation to develop the powers of the pre-frontal cortex30 min
  4. Step 4

    Questioning the mind

    6 lessons · 1 h 14 min
    1. Monitoring your inner level on anxiety11 min
    2. Make a list of your thoughts4 min
    3. How to question our thoughts13 min
    4. Cognitive Bias Part 120 min
    5. Cognitive Bias Part 217 min
    6. A New Trick To Feel How It Is to Overcome Cognitive Bias9 min
  5. Step 5

    Understanding the symptoms

    21 lessons · 2 h 23 min1 worksheet
    1. Let's deepen with another mindfulness meditation30 min
    2. Panic Attack Symptoms Explained - Introduction6 min
    3. Panic Attack Symptoms Explained - Elevated heart rate aka "Heart Palpitations"10 min
    4. Panic Attack Symptoms Explained - Dizziness and Light Headedness4 min
    5. Panic Attack Symptoms Explained - Feeling weakness or faint4 min
    6. Panic Attack Symptoms Explained - Chest pain or constriction6 min
    7. Panic Attack Symptoms Explained - Tingling & Chills6 min
    8. Panic Attack Symptoms Explained - Breathing difficulties, shortness of breath7 min
    9. Panic Attack Symptoms Explained - Trembling, Shaking, Sweating3 min
    10. Panic Attack Symptoms Explained - Dry mouth5 min
    11. Panic Attack Symptoms Explained - Ringing in the ears4 min
    12. Panic Attack Symptoms Explained - Tense muscles5 min
    13. Panic Attack Symptoms Explained - Heat Flashes3 min
    14. Panic Attack Symptoms Explained - Nausea3 min
    15. Nausea Relief Massage5 min
    16. Panic Attack Symptoms Explained - A need to go to the toilet7 min
    17. Panic Attack Symptoms Explained - Heightened vigilance for physical danger9 min
    18. Panic Attack Symptoms Explained - Feelings of unreality and detachment15 min
    19. Panic Attack Symptoms Explained - Fears of becoming confused2 min
    20. Write a letter about your specific symptomsExerciseWorksheet: A letter about your symptoms
    21. Learning abdominal breathing9 min
  6. Step 6

    Learning to decondition the body

    10 lessons · 2 h 41 min
    1. First experience of deconditioning a fear12 min
    2. Keys for habituation & Deconditioning11 min
    3. Exploring relaxation 118 min
    4. Why Avoidance makes fear worse20 min
    5. What is habituation and deconditioning?14 min
    6. Explaining the first relaxation excercise3 min
    7. Second relaxation excercise15 min
    8. Progressive relaxation 122 min
    9. Progressive relaxation 224 min
    10. Progressive relaxation 322 min
  7. Step 7

    Deconditioning the body & mind

    15 lessons · 8 h 30 min1 worksheet
    1. Instructions for the friend17 min
    2. More mindfulness meditation26 min
    3. Introduction to the habituations11 min
    4. Make a habituation plan12 minWorksheet: Habituation plan
    5. Instructions how to do a habituation & deconditioning session26 min
    6. Instructions how to do daily small habituations11 min
    7. Introduction to the individual habituation sessions5 min
    8. Habituation & Deconditioning Group A - Elevated Heartrate55 min
    9. Habituation & Deconditioning Group A - Lack of Balance45 min
    10. Habituation & Deconditioning Group A - Dizziness42 min
    11. Habituation & Deconditioning Group A - Nausea46 min
    12. Habituation & Deconditioning Group B - Hot flashes55 min
    13. Habituation & Deconditioning Group B - Difficulty breathing48 min
    14. Habituation & Deconditioning Group B - Light Headedness41 min
    15. Habituation & Deconditioning Group B - Hyper Ventilation70 min
  8. Step 8

    A look into the past

    11 lessons · 1 h 48 min
    1. Intro to working on our history2 min
    2. Resource pendulation excercise7 min
    3. Write down the first panic attack8 min
    4. Analyze & Reframe the first panic attack10 min
    5. Analyze what triggered the first panic attack13 min
    6. Reprocess the 1st panic attack8 min
    7. Uncovering the roots of our catastrophic thinking pattern - Part 19 min
    8. Uncovering the roots of our catastrophic thinking pattern - Part 219 min
    9. Overcoming Panic Disorder through Self acceptance and recruiting others26 min
    10. Working on Agoraphobia6 min
    11. Concluding this section3 min
  9. Step 9

    Practical tools for dealing with panic attacks

    2 lessons · 11 min1 worksheet
    1. Emotional first aidBonus12 min
    2. Create A Panic Attack CardExerciseWorksheet: Your panic attack card
  10. Step 10

    Conclusion - Looking towards the horizon

    2 lessons · 9 min
    1. Final Assesment1 min
    2. Congratulations on concluding this course? & How to continue the work...8 min

For the whole course: “Decision making matrix” worksheet.

Student reviews

What students say

★ 4.7 from 785 reviews, and 6,466 students so far. Here are a few of their reviews, word for word.

The course was incredibly comprehensive … thank you Tomer for your wonderful work!

Itay R.

Full of knowledge, full of exercises, very practical and the presentor seems to be really knowledgeable. Some of the excercises I did in the past with my therapist, but here I found a lot more that I could do.

Yael M.

Tomer teaches in a very relatable manner. I could understand why the body reacts the way it does. I could see things from a different point of view, a new perspective, which opens up space.

Netta S.

An excellent course. I have fears and anxieties but I thought I did not have panic attacts. Then half of the course I realised I do experienced panic attacks … The course help me to be rational and prevent panic attack if I encounter my fears and anxiety before it become a full blown panic attack. Thank you Tomer.

Rey E.

wonderful, filled with knowledge, practical tools, science and exercises which works :) Highly recommended!

Kamila K.

Yes this course can change your life too.

Ron P.

wonderful course. I started it to help my loved one, but it is useful for me as well. instructions are clear and easy to follow. thank you

Zuzanna B.

This helped alot, specially the breathing techniques, Thanks

Shafiq A.
In the app

How it works in the app

The masterclass sits on Home, under “Learn to beat anxiety”. Open it, press play, and pick up where you left off next time.

The app’s Home screen, Learn to beat anxiety: the Masterclass tile How to overcome anxiety & panic attacks, with Tomer Weiss, Therapist, 4.7 stars, 6,466 students, 20 h, Included in Premium.
On Home, under “Learn to beat anxiety”
The course screen: Masterclass, 20 h, 10 steps, How to overcome anxiety & panic attacks, the Trailer button, Tomer Weiss, Therapist, Somatic Experiencing, CBT, breathwork, 4.7 stars, 785 reviews, 6,466 students, and a Continue card: Butterfly tap, Step 2, Lesson 5, 4 min.
Continue where you left off
A lesson: Step 2, Creating a safe zone, lesson 3 of 8, Grounding 101, with the Done and Next lesson buttons and the list of lessons in this step.
Watch, mark it as done, go to the next lesson

  • Your progress is saved

    A Continue card takes you back to your next lesson, and each video resumes where you stopped.

  • Mark as done

    Tick off a lesson when you have finished it. Changed your mind? You can undo it.

  • Worksheets in the app

    9 worksheets open in the app’s own viewer, next to the lesson they belong to. There is nothing to download or print.

  • Any lesson, any time

    The whole curriculum is open to browse, so you can go back to a lesson whenever you need it.

Watch it on the big screen

On iPhone, iPad and Android phones, and on your TV with the Apple TV and Google TV apps, AirPlay or Chromecast.

The Apple TV app: Masterclass, How to overcome anxiety & panic attacks, with Tomer Weiss, 4.7, 785 reviews, 6,466 students, 20h 18m, 4 of 94 lectures completed, with Continue, Play trailer and All lectures buttons.The Apple TV player: Tomer Weiss in the Introduction lesson, Section 1, with the playback bar.
The masterclass in the Apple TV app
Free vs Premium

Start free. The rest is included in Premium.

There is nothing extra to buy: the masterclass is part of Premium, like every other Premium tool in the app.

Free

Free

No subscription needed.

  • The course trailer
  • Step 1, the Introduction: 9 lessons, 41 min
  • Its first worksheet, “Clean bill of health”
  • Browse the whole curriculum
Premium

Included in Premium

At no extra cost.

  • All 10 steps: 94 lessons, 20h 18m
  • All 9 worksheets, inside the app
  • Every other Premium tool in the app, from breathing exercises to the AI CBT Companion

Free trial: 7 days on monthly, 14 days on yearly

Download on the App StoreGet it on Google Play

Questions people ask

How long is the masterclass?

20h 18m in total: 94 lessons in 10 steps. Most lessons are short videos; the guided practice sessions run up to about 70 minutes, and there are 3 written exercises and 2 short articles. The course suggests about 15 minutes a day, plus one focused hour a week.

Do I have to watch it in order?

It is built as a step-by-step process, so starting with the Introduction and going in order works best. You can still open any lesson at any time, and come back to one whenever you need it.

Is this therapy?

No. The masterclass is self-help education. Like everything on Anxiety Checklist, it is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Watching it does not establish a therapist-patient relationship with Tomer Weiss. If anxiety is affecting your work, your relationships or your health, please talk to a qualified professional. If you are in crisis, go to Get help now.

Which devices can I watch it on?

In the Anxiety Checklist app on iPhone, iPad and Android phones. On a TV, use the Apple TV or Google TV app, or send a lesson from your phone with AirPlay or Chromecast.

Can I watch it offline?

No. The lessons stream when you play them, so you need an internet connection. The videos and worksheets cannot be downloaded.

How much does it cost?

The Introduction (step 1, 9 lessons) is free. The full masterclass is included in Premium at no extra cost, and Premium starts with a free trial: 7 days on the monthly plan, 14 days on the yearly plan. It is not sold separately.

Who is Tomer Weiss?

Tomer is a therapist who specialises in finding the hidden patterns behind people's difficulties. He works with trauma and anxiety using body-focused psychotherapy, Somatic Experiencing, breathwork and mindfulness, and has run a private clinic for years.

Start the masterclass in the app

The Introduction is free. All 10 steps are included in Premium.

Download on the App StoreGet it on Google Play

Free core tools · Premium free trial