The Most SURPRISING Way to STOP Panic Attacks: Interoceptive Exposure

Panic attacks can feel terrifying and uncontrollable. In this video, we’re getting into interoceptive exposure, one of the most effective techniques used in cognitive behavioral therapy (CBT) for panic disorder. Panic disorder is often driven by a fear of physical sensations; things like dizziness, shortness of breath, chest tightness, or heart racing. People experiencing these sensations may misinterpret them as dangerous, triggering a cycle of fear that escalates into a full-blown panic attack. Interoceptive exposure is a method that helps retrain your brain’s response to these physical symptoms. By deliberately recreating them in controlled, safe exercises, your body learns they’re not actually harmful and your mind stops reacting with panic. From hyperventilating on purpose to spinning in a chair or breathing through a straw, these exercises can sound strange but are proven to reduce the anxiety associated with physical sensations. With consistent practice, people find that their panic attacks decrease in intensity and eventually stop altogether. This approach tackles the root of panic: the fear of fear itself. If you’ve ever wondered why your panic attacks feel so intense or if you’ve tried everything and nothing seems to work, understanding and practicing interoceptive exposure might be the missing piece. This technique gives you a way to face and reduce your fear of physical symptoms head-on.

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