Panic and social anxiety · worksheet 69
When you fear your sensations, you try to avoid them. Bringing them on deliberately, in small doses and safely, teaches your body and mind that they pass and are not dangerous. Do it with your psychologist.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To discover through experience that the sensations of anxiety, even strong ones, pass and are not dangerous.
- About 15 minutes. Only with your psychologist and after ruling out medical contraindications (heart, asthma, epilepsy, pregnancy…).
- The idea is to bring on deliberately, in a safe place, the sensations that frighten you during panic, so that your body learns they are not dangerous.
- You are going to feel uncomfortable: that is the point. Don’t protect yourself (don’t sit down, don’t hold on to anything).
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If anxiety goes down with repetition while the sensations stay similar, you are learning that they aren’t dangerous. That is the aim.
If you find it hard
Stop and get advice if you feel pain or an unusual discomfort. If the exercise frightens you too much, choose a gentler one with your psychologist.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Deliberately bring on, in a controlled way, sensations similar to those of panic (dizziness, breathlessness, racing heart) to learn that they are bearable and not dangerous.
Panic disorder, fear of bodily sensations. With a psychologist, after the work on the panic cycle (worksheet 68). Duration: 20-30 min in session; repetitions at home.
References
Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T. & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23.
Barlow, D. H., Sauer-Zavala, S., Farchione, T. J. et al. (2018). Unified Protocol for Transdiagnostic Treatment of Emotional Disorders: Therapist Guide (2nd ed.). Oxford University Press.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
