Coaching practices for Post Panic Review
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Post Panic Review, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- A while after one passes, all that’s left in my memory is how terrifying the worst moment was
- When a panic attack peaks, all the breathing and reasoning techniques I’ve learned just slip right through my fingers
- I get through a hard thing and then just move on without ever clocking that I handled it, so it never seems to make the next one any easier
- The raw panic has actually eased, but underneath it these convictions are still lodged in me
- The instant it hits in a store or a meeting, the only thought is get out now
Practices that may help
- Conduct a post-panic review to counter catastrophic memory
After every attack, record what actually happened — because anxiety memory is biased toward danger.
Panic Surfing - Use the dive reflex as a first-response to panic
When panic peaks and cognitive tools fail, cold water on the face gives the body a hardwired override.
The Dive Reflex, Made Practical - Debrief after each stressful encounter
Within 24 hours of a challenging event, review what you did, what worked, and what you will adjust.
Stress Inoculation Training - 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 - Stay in the situation for the full arc
Leave only after the attack has peaked and begun to subside — not in the middle, no matter how strong the urge.
Panic Surfing - Identify the catastrophic misinterpretation
Name exactly which bodily sensation you are having and exactly what you fear it means.
The Clark Panic Model, Made Practical - Debrief performances to recover from threat appraisals
After a high-stakes event, restructure what happened to extract learning and reduce the residual threat signal.
Challenge vs. Threat Appraisal, Made Practical - Post-induction body scan to observe without catastrophizing
After inducing sensations, scan the body with curiosity rather than alarm.
Interoceptive Exposure for Panic - Inventory your coping resources (secondary appraisal)
After identifying the threat, systematically assess what you actually have to work with — your options are likely more than the stressed mind sees.
Lazarus Appraisal Theory, Made Practical - External focus: redirect attention away from bodily sensations
Shift attention outward during anxiety to disrupt the monitoring loop that amplifies sensations.
The Clark Panic Model, Made Practical
Related concerns
- How To Stop A Panic Attack Cognitively
Observe sensations with neutral curiosity rather than distracting from them — the curiosity interrupts the threat appraisal.
Use somatic tracking instead of distraction
- Panic Attack Log
After every attack, record what actually happened — because anxiety memory is biased toward danger.
Conduct a post-panic review to counter catastrophic memory
- Acceptance Panic Attack
After inducing sensations, scan the body with curiosity rather than alarm.
Post-induction body scan to observe without catastrophizing
- Alternative Explanations Panic
List all other things that could plausibly cause the sensation you're experiencing.
Generate alternative, benign explanations for the sensation
- Body Awareness Panic Attack
After inducing sensations, scan the body with curiosity rather than alarm.
- Body Scan Panic
Move through the body in a fixed, unhurried sequence — not skipping regions, not rushing past unpleasant ones.
The slow, systematic sweep
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