Breaking the Cycle of Fear: Understanding and Overcoming Panic Disorder
Panic attacks are one of the most overwhelming experiences a person can have. They seem to come out of nowhere, with a rush of physical symptoms that can feel life-threatening. If you’re living with Panic Disorder, the fear of these attacks can create a cycle that’s not only exhausting but deeply limiting. You’re not alone—panic disorder is common, affecting millions of people worldwide—and there’s a way forward.
What is Panic Disorder?
Panic Disorder occurs when someone experiences recurrent, unexpected panic attacks and develops intense anxiety about having more attacks. This fear can lead to avoiding situations or activities that might trigger an attack, interfering with daily life.
What Does a Panic Attack Feel Like?
A panic attack is much more than just “feeling anxious.” It’s an intense surge of fear accompanied by physical symptoms that often feel like a medical emergency. These can include:
Racing or pounding heart (palpitations)
Sweating
Trembling or shaking
Shortness of breath or feelings of choking
Chest pain or discomfort
Nausea or abdominal distress
Dizziness, lightheadedness, or faintness
Hot flashes or chills
Numbness or tingling (paresthesia)
Feelings of unreality (derealization) or detachment from oneself (depersonalization)
Fear of losing control, going crazy, or dying
These symptoms are terrifying but not dangerous. They are your body’s fight-or-flight response going into overdrive.
How Fear of Panic Takes Over
After experiencing a panic attack, it’s natural to worry about having another one. This fear can lead to hyperawareness of bodily sensations (e.g., noticing your heart rate or breathing) and interpreting them as signs of an impending attack. This creates a cycle: fear of panic leads to more panic, which leads to avoidance of situations where an attack might happen.
Over time, this avoidance can shrink your world. Activities like driving, exercising, or even going to the grocery store might feel too risky. The result is a life that feels smaller and more constrained by fear.
Interoceptive Exposure: Facing the Fear Within
The good news? Panic Disorder is treatable. One of the most effective methods is Interoceptive Exposure. This evidence-based technique helps you break the cycle of panic by teaching your brain that physical sensations aren’t dangerous.
What is Interoceptive Exposure?
Interoceptive exposure involves intentionally inducing bodily sensations that mimic a panic attack in a controlled and safe environment. For example:
Spinning in a chair to feel dizzy.
Running in place to increase your heart rate.
Breathing through a straw to mimic shortness of breath.
By practicing these exercises with the guidance of a specialist, you retrain your brain to recognize that these sensations are uncomfortable but not harmful. Over time, your fear of the sensations diminishes, breaking the cycle of panic.
Why Work with a Specialist?
While interoceptive exposure is highly effective, it’s important to work with a therapist who specializes in treating panic disorder. A specialist can:
Help you create a personalized treatment plan.
Guide you through exposures safely and effectively.
Provide support and tools to manage your anxiety during treatment.
Trying to manage panic on your own can feel overwhelming, but with professional support, you’ll have the tools and confidence to overcome it.
A Way Forward
With the right support, you can regain control of your life. Interoceptive exposure, along with other tools like Cognitive Behavioral Therapy (CBT), can help you reduce the frequency and intensity of panic attacks and reclaim your independence.
If you’re feeling stuck, remember: panic is temporary, and it doesn’t define you. Treatment works, and there’s a way forward. You don’t have to live in fear of your body or your mind.
Ready to Take the Next Step?
At PNW Anxiety Center, we specialize in evidence-based treatments for panic disorder. A compassionate and experienced therapist will work with you to create a treatment plan tailored to your needs.
Contact us today to schedule a consultation and start your journey toward freedom from panic.
