Coaching practices for Graded Exposure Panic
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Graded Exposure Panic, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- I’m terrified of facing the feelings that set me off, and the whole thing feels like one giant wall I either crash into all at once or run from completely
- I can handle the practice drills now, but I still steer around everything in real life that makes my heart pound
- When I make myself face the hard thing my body goes straight to full panic
- The lightheaded, tingly, floaty, this-isn’t-real feeling is the one that scares me most
- I pushed myself way too hard, totally froze up, and now I’m avoiding the whole thing entirely
Practices that may help
- Build a personal sensation hierarchy
Map which panic sensations frighten you most, then order them from mildest to most feared.
Interoceptive Exposure for Panic - Generalize exposure to naturalistic triggers
Seek out real-world situations that naturally produce the sensations you have been practicing with.
Interoceptive Exposure for Panic - Use controlled breathing to manage arousal during exposure
A brief, slow-breathing technique modulates arousal during difficult exposure moments.
Prolonged Exposure Therapy: Principles, Practices, and the Evidence - Hyperventilation induction exercise
Breathe rapidly through the mouth for 60 seconds to produce dizziness and breathlessness — then stay with it.
Interoceptive Exposure for Panic - Use controlled re-entry after a panic response
When you overshoot and shut down, return to the edge from the comfort side, not the panic side.
The Comfort Zone Model: How to Grow Without Burning Out - Process cognitions after an exposure session
After each imaginal exposure, discuss what came up — the stuck meanings and beliefs — not just the distress level.
Prolonged Exposure Therapy: Principles, Practices, and the Evidence - Interoceptive Exposure for Panic
Interoceptive exposure deliberately induces the bodily sensations of panic — racing heart, dizziness, breathlessness — in a safe setting so the brain learns those sensations are not dangerous. It is a well-supported component of panic disorder treatment, with randomized-trial evidence showing significant reductions in panic frequency and avoidance. - Build an anxiety hierarchy
List feared situations from least to most distressing before any exposure begins.
Counter-Conditioning and Systematic Desensitization - Set realistic expectations before each exposure
Before you enter the situation, write down your feared prediction — then check it against reality afterward.
The Fear Ladder: Graded Exposure Made Practical - Interoceptive exposure: deliberately induce the feared sensations
Reproduce the physical sensations of panic in a safe, controlled way to break the sensation-fear link.
The Clark Panic Model, Made Practical
Related concerns
- Exposure Therapy For Panic
Seek out real-world situations that naturally produce the sensations you have been practicing with.
Generalize exposure to naturalistic triggers
- Interoceptive Exposure For Panic After A Setback
Interoceptive exposure deliberately induces the bodily sensations of panic — racing heart, dizziness, breathlessness — in a safe setting so the brain learns those sensations are not dangerous. It is a well-supported component of panic disorder treatment, with randomized-trial evidence showing significant reductions in panic frequency and avoidance.
- Interoceptive Exposure For Panic At Work
Interoceptive exposure deliberately induces the bodily sensations of panic — racing heart, dizziness, breathlessness — in a safe setting so the brain learns those sensations are not dangerous. It is a well-supported component of panic disorder treatment, with randomized-trial evidence showing significant reductions in panic frequency and avoidance.
- Interoceptive Exposure For Panic For My Teenager
Interoceptive exposure deliberately induces the bodily sensations of panic — racing heart, dizziness, breathlessness — in a safe setting so the brain learns those sensations are not dangerous. It is a well-supported component of panic disorder treatment, with randomized-trial evidence showing significant reductions in panic frequency and avoidance.
- Interoceptive Exposure For Panic When Starting Out
Interoceptive exposure deliberately induces the bodily sensations of panic — racing heart, dizziness, breathlessness — in a safe setting so the brain learns those sensations are not dangerous. It is a well-supported component of panic disorder treatment, with randomized-trial evidence showing significant reductions in panic frequency and avoidance.
- Naturalistic Panic Exposure
Seek out real-world situations that naturally produce the sensations you have been practicing with.
Describe your situation in your own words to search the complete practice library.