If You’ve Ever Had a Panic Attack…
If you’ve ever had a panic attack, you know how quickly it can take over. One moment you’re fine, and the next your heart is racing, your chest feels tight, and it’s suddenly hard to catch your breath. You might feel dizzy, shaky, or detached—like you’re not really in your body. It can feel like something is terribly wrong, even though panic attacks themselves aren’t dangerous.
Do Panic Attacks Mean I Have Panic Disorder?
Not necessarily. Panic Disorder involves more than occasional anxiety—it’s the experience of sudden, intense panic attacks that often seem to come out of nowhere. These episodes can feel terrifying, with symptoms like a pounding heart, chest tightness, dizziness, or a sense of doom. Many people even think they’re having a medical emergency the first time it happens.
If you’ve been there, you’re not alone, and you’re not “crazy.” Your nervous system is simply sounding a false alarm.
Over time, the fear of having another panic attack can become just as distressing as the attacks themselves. You might start avoiding certain places or situations “just in case”—which can make life feel smaller and more restricted. When this avoidance becomes significant, like avoiding driving, crowded spaces, or being far from home, it can develop into agoraphobia.
Common Symptoms of Panic
During a panic attack, you might experience:
- Rapid or pounding heartbeat
- Chest pain or tightness
- Shortness of breath or a choking sensation
- Dizziness, lightheadedness, or feeling faint
- Sweating or chills
- Trembling or shaking
- Nausea or stomach upset
- Numbness or tingling (especially in hands or feet)
- A sense of unreality or detachment (derealization or depersonalization)
- Fear of losing control, going crazy, or dying
- Sudden waves of fear or dread without a clear trigger
The Good News: Panic Disorder Is Treatable
You don’t have to tiptoe through life anymore. Panic Disorder is highly treatable, and therapy can help you feel safer in your body and more confident in your daily life. Together, we’ll take a practical, compassionate, and sometimes even lighthearted approach to reducing panic symptoms.
I use science-backed methods like Cognitive Behavioral Therapy (CBT) and Exposure and Response Prevention (ERP)—customized to your unique patterns, triggers, and strengths. The goal isn’t to “get rid” of anxiety completely, but to help you build trust in yourself and feel calm even when discomfort shows up.
Therapy Approaches for Panic Disorder
Interoceptive Exposure: Facing the Sensations of Panic
Interoceptive exposures are a powerful and effective part of panic disorder treatment. They involve intentionally bringing on physical sensations—like dizziness, a racing heart, or shortness of breath—in a safe, controlled setting. These exercises help your brain learn that these sensations aren’t dangerous, even if they’ve felt terrifying in the past.
People with panic disorder often fear the feelings of anxiety more than the situations themselves. You might avoid exercise, caffeine, or even laughing too hard because you worry those sensations could trigger a panic attack. Interoceptive exposure helps break that fear cycle.
How It Works
In session, we gently recreate the sensations you fear most using short, guided exercises such as:
- Dizziness: spinning in a chair or shaking your head side to side
- Shortness of breath: breathing through a straw or briefly holding your breath
- Racing heart: running in place or doing jumping jacks
- Tight chest or lightheadedness: brief, safe hyperventilation exercises
Then, we practice sitting with those sensations without escaping or trying to neutralize them—no deep breathing, no checking your pulse, no avoidance. Over time, your body and brain learn: I can feel this and still be safe.
What to Expect
- Exercises are always done at your pace and with your full consent
- You’ll be guided step by step, with time to process after each exercise
- Every moment of courage—big or small—is acknowledged and celebrated
Interoceptive exposure is about reclaiming trust in your body and reducing the fear of fear itself. You don’t have to do it alone—I’ll be right there with you, helping you build confidence, one step at a time.
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