Panic and social anxiety · worksheet 68
A panic attack often starts with an ordinary sensation (a racing heart, dizziness). It is the interpretation (“I’m going to die”, “I’m going mad”) that sets off the fear, and the fear increases the sensations. Understanding this cycle is the first step out of it.
Before you start
- What it is for: To understand how a sensation turns into a panic attack, and to fear it less.
- About 15 minutes, thinking about a recent panic attack.
- A panic attack often follows a cycle: a normal bodily sensation, a thought of danger (“I’m going to have a heart attack”), more fear, more sensations…
- The sensations of panic are very unpleasant, but they are not dangerous. If you have medical doubts, see your doctor first.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare “what I thought” with “what really happened”: the catastrophe didn’t happen. That gap is at the heart of the work on panic.
If you find it hard
If you have a medical doubt, see a doctor first. If you are avoiding more and more places, talk to a professional soon: CBT for panic is very effective.
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
Explain the cognitive model of panic disorder: a bodily sensation is interpreted catastrophically (“I’m having a heart attack”), which increases anxiety and, with it, the sensations.
Panic attacks, fear of bodily sensations. After a medical cause has been ruled out. Duration: 20 min in session.
References
Clark, D. M. (1986). A cognitive approach to panic. Behaviour Research and Therapy, 24(4), 461-470.
Clark, D. A. & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford.
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).
