Add interoceptive rungs for bodily fear

If you fear the physical sensations of anxiety itself, include exposures that deliberately induce them.

Why it works

Many anxiety disorders, especially panic, involve fear of internal sensations — racing heart, dizziness, breathlessness — rather than just external situations. Interoceptive exposure deliberately induces those sensations (via spinning, breath-holding, or exercise) in a controlled setting, allowing the brain to learn that the sensation, separate from the original trigger, is harmless.

How to do it

1. Identify which physical sensations are most feared: heart rate, breathlessness, dizziness, tingling.
2. Find an exercise that reliably produces each (e.g., spinning in place for dizziness; breath-holding for breathlessness).
3. Add these as rungs on the ladder, ordered by distress rating.
4. Conduct the induction, tolerate the sensation without escape, and rate until SUDs fall.

Evidence

Interoceptive exposure is a core component of panic treatment protocols and has solid RCT evidence for panic disorder, where fear of sensations is central. (rct)

Most relevant for panic disorder; for other anxiety types, bodily fear may be less prominent and interoceptive rungs less necessary.

Sources

• Craske & Barlow (2008), Mastery of Your Anxiety and Panic — interoceptive exposure component

Common mistake

Skipping interoceptive rungs because "they feel silly" or "aren’t real fears," when in fact bodily sensations are the primary driver of the avoidance cycle for many people with panic.