Updated: April 12, 2024

Panic attacks can be overwhelming, leaving you feeling helpless and anxious about their recurrence. In the quest for effective treatments, Cognitive Behavioural Therapy (CBT) has emerged as a promising approach. But can CBT truly stop panic attacks? In this blog post, we explore the connection between CBT and panic attacks to understand how this therapeutic modality can provide relief and empower you to regain control over your life.

Understanding Panic Attacks

Panic attacks are intense episodes of sudden and overwhelming fear, accompanied by physical symptoms such as rapid heartbeat, shortness of breath, and a sense of impending doom. They can be triggered by various factors, including stress, phobias, or traumatic experiences.

The Power of CBT for Panic Attacks

CBT is a goal-oriented therapy that focuses on identifying and modifying negative thoughts, beliefs, and behaviours. When it comes to panic attacks, CBT has shown great promise in providing long-term relief by addressing the underlying causes.

1. Identifying Triggers and Unhelpful Thoughts: CBT helps you identify triggers that initiate panic attacks and understand the distorted thoughts associated with them. By challenging these negative thoughts, you can reframe their perception of the triggering situations and reduce the intensity of your anxiety responses. Common thoughts that people have when it comes to having a panic attack include: I am going to have a heart attack, I could faint, I will lose control, or even I could die.

2. Learning Coping Mechanisms: CBT equips you with effective coping mechanisms to manage panic attacks. Techniques like diaphragmatic breathing, relaxation exercises, and visualization are taught to regulate physiological responses and reduce anxiety symptoms during an attack. However, we recommend that you schedule these coping strategies so that they do not become safety behaviours and worsen your anxiety in the long run.

3. Gradual Exposure and Desensitization: CBT employs gradual exposure techniques, such as systematic desensitization, to help you confront your fears in a controlled and supportive environment. By gradually exposing yourself to anxiety-inducing situations, you can build resilience and reduce the frequency and intensity of panic attacks.

4. Developing Effective Problem-Solving Skills: CBT also focuses on developing problem-solving skills to address the underlying issues contributing to panic attacks. By identifying and implementing practical solutions, individuals gain a sense of empowerment and control over their anxiety.

   
   

The Road to Recovery from Panic

While CBT has shown remarkable effectiveness in reducing panic attacks, it's important to recognize that individual experiences may vary. The duration of therapy and progress made depend on factors such as the severity of panic attacks, commitment to therapy, and the presence of other underlying conditions.

CBT has emerged as a valuable tool in combating panic attacks, offering hope and relief to those who experience the distressing symptoms. By targeting the root causes, challenging negative thoughts, and providing effective coping mechanisms, CBT empowers individuals to regain control over their lives. If you or someone you know struggles with panic attacks, consider reaching out to a qualified mental health professional who can guide you on the transformative journey of CBT and help you break free from the grip of anxiety.

Recommended CBT Books for Panic Attacks

Mastery of Your Anxiety and Panic (2002) by Barlow and Craske

How do I Find a CBT Therapist for Panic?

Finding the right therapist can prove to be challenging. However, we make it easy at Virtual CBT Psychotherapy. You can book a free consultation directly on our website and we can help connect you to a therapist. We have a variety of psychotherapists to choose from including psychologists, social workers, and psychotherapists. You can book a free consultation by clicking the tab below. * You must be an Ontario resident (adult or teen).

Find out more about our anxiety therapy in Ontario.