Overcome panic attacks with Interoceptive Exposure from "summary" of Feeling Great by David Burns
Interoceptive exposure is a powerful technique that can help you conquer panic attacks. The idea is to intentionally bring on the physical sensations associated with panic in a controlled environment. This exposure may seem terrifying at first, but it's actually an essential step in overcoming your fear. When you deliberately induce panic symptoms through interoceptive exposure, you're essentially teaching your brain that these sensations are not dangerous. By repeatedly exposing yourself to these physical feelings, you can break the cycle of fear and avoidance that fuels panic attacks. During interoceptive exposure, you might engage in activities like spinning in a chair to induce dizziness, breathing through a straw to trigger shortness of breath, or running in place to elevate your heart rate. These activities are designed to mimic the physical sensations you experience during a panic attack. The key to successful interoceptive exposure is to stay in the moment and fully experience the physical sensations without trying to escape or avoid them. This process can be uncomfortable, but it's an essential part of retraining your brain to see these sensations as harmless. Over time, as you continue to confront these physical sensations head-on, you'll start to notice a decrease in the intensity and frequency of your panic attacks. By facing your fears and showing yourself that you can handle these sensations, you'll build confidence in your ability to cope with panic attacks. Interoceptive exposure requires courage and persistence, but the rewards are well worth the effort. By taking control of your physical sensations and facing them head-on, you can break free from the grip of panic attacks and reclaim your life. So, don't be afraid to embrace the discomfort and challenge yourself to overcome panic with interoceptive exposure.
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