Treating Panic Attacks: A Research backed way to help.
Panic attacks can feel overwhelming and uncontrollable, leaving those who experience them dreading the next episode. However, evidence-based approaches, such as interoceptive exposures, can empower individuals to regain control and reduce the frequency and intensity of panic attacks. In this blog post, we'll explore what interoceptive exposures are, why they work, and how they can help treat panic disorder.
What Are Panic Attacks?
A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes. Common symptoms include a racing heart, shortness of breath, dizziness, chest pain, sweating, and feelings of impending doom. Many individuals experiencing panic attacks may fear they’re having a medical emergency, such as a heart attack.
The key to treating panic attacks lies in addressing not just the physical symptoms but the fear and avoidance that often accompany them. This is where interoceptive exposures come in.
What Are Interoceptive Exposures?
Interoceptive exposures are a form of therapy designed to help individuals confront and reduce their fear of physical sensations associated with panic attacks. Unlike traditional exposures, which focus on external triggers, interoceptive exposures deliberately bring about internal sensations, such as dizziness or a racing heart, in a controlled setting.
The goal is to desensitize individuals to these sensations and help them realize that they are uncomfortable but not dangerous.
How Interoceptive Exposures Work
Interoceptive exposures are based on the principles of cognitive-behavioral therapy (CBT). By repeatedly experiencing and sitting with feared sensations, individuals learn that:
The sensations are not harmful: A racing heart or shortness of breath doesn’t mean you're in physical danger.
The sensations are temporary: Panic symptoms peak and then subside, often within minutes.
Avoidance worsens anxiety: Avoiding certain activities or situations reinforces the belief that these sensations are dangerous.
Examples of Interoceptive Exposure Exercises
Interoceptive exposures are designed to recreate physical sensations often associated with panic attacks. These exercises are done in a safe and controlled environment, with the goal of reducing sensitivity to the sensations over time. Here are some examples:
Hyperventilation: Breathing rapidly for 30-60 seconds to mimic breathlessness or lightheadedness.
Spinning in a chair: Inducing dizziness to confront fears of losing balance or fainting.
Holding your breath: Temporarily simulating the sensation of air hunger.
Jumping jacks or running in place: Increasing heart rate to replicate sensations of a racing heart.
Tensing muscles: Clenching and holding muscles tightly, then releasing, to recreate muscle tension or trembling.
Staring at a bright light: Inducing visual disturbances or lightheadedness.
Breathing through a straw: Simulating the sensation of restricted breathing to challenge air hunger fears.
Shaking the head rapidly: Producing dizziness or disorientation to mimic feelings of losing control.
Holding your arms above your head: Inducing mild discomfort or breathlessness, similar to what might occur during panic.
Lying down and quickly sitting up: Creating a head rush or feelings of disorientation.
Swallowing repeatedly: Mimicking the sensation of a lump in the throat or difficulty swallowing.
Drinking a hot beverage: Simulating warmth or flushing sensations often associated with panic.
Applying pressure to the chest: Replicating tightness or discomfort often mistaken for heart-related issues.
Shaking or bouncing legs: Inducing a sense of jitteriness or restlessness.
Why Interoceptive Exposures Are Effective
Research shows that interoceptive exposures can significantly reduce panic symptoms over time. By repeatedly exposing themselves to these sensations, individuals experience habituation, where their fear of the sensations decreases.
Additionally, they develop cognitive restructuring, which helps them challenge catastrophic thoughts like, “If my heart races, I’ll have a heart attack,” and replace them with more accurate beliefs: “This is just my body reacting, and I’m safe.”
How to Get Started
If you’re struggling with panic attacks, consider working with a licensed therapist trained in CBT and interoceptive exposures. They will tailor the exercises to your specific fears, guide you through the process safely, and help you build confidence in managing your symptoms.
If you prefer to start on your own, consider these tips:
Educate yourself: Understand that panic sensations, while uncomfortable, are not dangerous.
Start small: Choose an exercise that feels manageable and gradually increase its intensity.
Stay consistent: Regular practice is key to reducing fear and avoidance.
Practice relaxation: Pair exposures with calming techniques, like deep breathing, to reinforce feelings of safety.
A Brighter Path Ahead
Panic attacks can feel like they control your life, but interoceptive exposures offer a proven way to reclaim your sense of safety and confidence. While it takes effort and patience, the journey is worth it. With the right support, you can learn to face your fears and move forward with freedom and resilience.
If you're ready to take the first step, reach out to me and I can help guide you!
