No Time to Panic audiobook cover - How I Curbed My Anxiety and Conquered a Lifetime of Panic Attacks

No Time to Panic

How I Curbed My Anxiety and Conquered a Lifetime of Panic Attacks

Matt Gutman

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Categories:
Health & NutritionPersonal DevelopmentPsychologyMindfulness & Happiness

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No Time to Panic
Author's Catalyst+
The Science of Panic+
Evolutionary Origins+
Stigma & Isolation+
Treatment Modalities+
Six Practical Steps+

Quiz — Test Your Understanding

Question 1 of 7
What major professional incident forced Matt Gutman to finally confront his panic disorder publicly?
  • A. Breaking down during a live report from a war zone in Afghanistan.
  • B. Misreporting details of Kobe Bryant's helicopter crash during an on-air panic attack.
  • C. Refusing to board a flight to cover the COVID-19 vaccine rollout.
  • D. Experiencing a heart attack while anchoring Good Morning America.
Question 2 of 7
According to the book, what biological mechanism occurs during a panic attack?
  • A. The frontal cortex overrides the amygdala, causing an overproduction of dopamine.
  • B. The amygdala misfires and triggers the hypothalamus to flood the body with stress hormones in response to everyday anxieties.
  • C. The hippocampus incorrectly stores memories, causing the nervous system to misinterpret physical pain.
  • D. The reptilian brain shuts down the frontal cortex, preventing the body from responding to actual mortal peril.
Question 3 of 7
How did the evolutionary development of 'planning through anxiety' provide early apes with a survival advantage?
  • A. It allowed them to conserve energy by mobilizing a stress response to flee preemptively rather than waiting for an acute attack.
  • B. It enabled their reptilian brains to grow larger, allowing them to outsmart predators in close-combat situations.
  • C. It prevented the release of glucocorticoids, keeping them calm and hidden when predators were nearby.
  • D. It eliminated their fear of abstract threats, allowing them to focus entirely on immediate physical dangers.
Question 4 of 7
Why are formal support groups for panic disorders so scarce compared to groups for other conditions like addiction?
  • A. Panic disorder is statistically very rare, affecting less than 1 percent of the population.
  • B. Medical professionals have proven that support groups actually worsen panic symptoms.
  • C. The invisible nature of panic and the shame seeded by early psychoanalytic theory have kept the condition obscured and stigmatized.
  • D. Sufferers of panic disorder are legally restricted from forming public advocacy groups.
Question 5 of 7
What is the two-pronged approach of Cognitive Behavioral Therapy (CBT) for panic disorder recommended by Dr. Michael Telch?
  • A. Analyzing childhood trauma psychodynamically and prescribing daily stress medication.
  • B. Recognizing panic as a mental distortion and undergoing gradual exposure to fears.
  • C. Utilizing psychedelic mushrooms to open 'portals to pain' and practicing intense breathwork.
  • D. Suppressing the urge to cry and avoiding triggers like flying or public speaking entirely.
Question 6 of 7
How does psychiatrist Dr. Ellen Vora suggest individuals reframe the act of intensive crying?
  • A. As a pathological symptom of severe depression that requires immediate medication.
  • B. As a sign of emotional weakness that should be suppressed to maintain professional composure.
  • C. As a healthy digestion of unmetabolized emotions and a natural way to purge anxiety.
  • D. As an evolutionary disadvantage that wastes energy needed for the fight-or-flight response.
Question 7 of 7
According to Gutman’s final takeaways, what is a crucial fact to remember about the acute danger assessment phase of a panic attack?
  • A. It typically lasts for several hours and requires medical intervention.
  • B. It is a permanent shift in brain chemistry that cannot be unlearned.
  • C. It is fleeting, usually lasting only between 15 seconds to a minute.
  • D. It can only be stopped by taking a high dose of adrenaline.

No Time to Panic — Full Chapter Overview

No Time to Panic Summary & Overview

No Time to Panic (2023) is a personal exploration of the causes and treatments of panic attacks. It’s grounded in the latest science and informed by interviews with leading specialists in the field. 

Who Should Listen to No Time to Panic?

  • People who suffer from panic attacks, anxiety, or related disorders
  • Those close to someone who has a panic disorder
  • Anyone who’s interested in psychology, evolutionary biology, or neuroscience

About the Author: Matt Gutman

Matt Gutman is the chief national correspondent for ABC News. He regularly contributes to the network's flagship programs, including World News Tonight with David Muir, 20/20, Good Morning America, and Nightline. 

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