Use somatic tracking instead of distraction

Observe sensations with neutral curiosity rather than distracting from them — the curiosity interrupts the threat appraisal.

Why it works

Distraction from panic sensations prevents the disconfirmation of catastrophic beliefs about them: if you distracted yourself, you cannot learn that the sensation was harmless. Somatic tracking — observing the sensations with a non-evaluative, curious stance — allows the nervous system to "inspect" the sensation and find it does not meet the threat criteria it initially flagged. The neutral appraisal updates the danger belief.

How to do it

1. Turn your attention toward the most intense sensation — heart rate, chest pressure, dizziness.
2. Describe it with curiosity: "Where is it? What shape? Is it constant or pulsing? Is it moving?"
3. Add a safety cue internally: "I am observing this sensation from a safe distance. I can watch it."
4. Track whether the sensation changes as you observe it without reactivity.

Evidence

Somatic tracking is a component of Pain Reprocessing Therapy and is consistent with inhibitory learning models of exposure; for panic, it aligns with the interoceptive exposure principle of approaching, not avoiding, bodily sensations. (clinical)

The specific term "somatic tracking" and its trials are from pain research; its application to panic is mechanistically consistent but not yet independently trialed in panic disorder specifically.

Sources

• Ashar et al. (2022), Effect of pain reprocessing therapy vs placebo and usual care — somatic tracking component rationale, JAMA Psychiatry

Common mistake

Scanning the body for sensations to reassure yourself they are not dangerous (monitoring) rather than observing them with neutral curiosity (tracking) — the stance of the observer matters more than the act of looking.