Dr. Becky Spelman
Cognitive Behavioural Therapy (CBT) Techniques for overcoming panic attacks. #cbt
Cognitive Behavioral Therapy (CBT) is an evidence-based approach that has been found effective in treating panic attacks and panic disorder. Here's how CBT can help people overcome panic attacks:
1. **Understanding the Panic Cycle**: CBT helps individuals recognize the cycle of panic, which often starts with a trigger, followed by physical sensations, catastrophic thoughts, increased anxiety, and a full-blown panic attack. By identifying each stage, individuals can intervene earlier in the cycle.
2. **Cognitive Restructuring**: This involves identifying and challenging irrational or exaggerated thoughts that contribute to panic. For example, a person might think, “I'm having a heart attack” when they feel chest tightness. CBT teaches them to replace such thoughts with more realistic ones, like “It's just anxiety.”
3. **Exposure Therapy**: Gradually and safely exposing individuals to feared situations or sensations can help them learn that their fears are often unfounded. This reduces the avoidance behavior and breaks the association between a trigger and the onset of panic.
4. **Breathing and Relaxation Techniques**: Proper breathing can help regulate CBT often includes training in deep breathing and relaxation techniques to combat hyperventilation and reduce anxiety.
5. **Building Coping Strategies**: Individuals learn tools and strategies to cope with anxiety and reduce the likelihood of a panic attack. This includes grounding techniques, mindfulness practices, and distress tolerance skills.
6. **Homework Assignments**: CBT is an active form of therapy. Clients are often given assignments to practice skills outside of sessions, ensuring they can handle real-life situations.
7. **Educating about Panic**: Understanding the physiological basis of panic attacks can be reassuring. Knowledge that these symptoms are not harmful or indicative of a more serious health issue can reduce fear.
8. **Monitoring**: Keeping a diary or log of panic attacks, triggers, and responses can help individuals and therapists track progress and identify patterns.
By repeatedly practicing these strategies and reframing negative thought patterns, individuals can reduce the frequency and severity of panic attacks, and in many cases, overcome them entirely.
#CBTWorks
#PanicAttackHelp
#MentalHealthMatters
induce the panic-like symptoms by doing the hyperventilation exercise or whatever exercises work for you to bring on those symptoms very similar to what you feel when you're having a panic attack and the other type of exposure is putting yourself in any situations where you fear you might have a panic attack technique number two is outward Focus whenever you're in a situation where you feel very anxious and you worry you might have a panic attack or when you are having a panic attack Focus outward onto the environment and keep placing your focus outward again and again number three control your breathing do some very deep controlled breathing that's going to help you relax and it's going to help you tolerate the anxiety symptoms even more if you practice those three strategies you can really overcome panic attacks once and
#Cognitive #Behavioural #Therapy #CBT #Techniques #overcoming #panic #attacks #cbt
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She's pretty
So focus my thoughts on outside. But I don't want to do that. I shifted my thought inward for a reason. 😂
Am I homeless? 😅🤦♀️
does showing off so much cleavage help relax your patients? Or just pays more?
Hello!
I remember this video.
It's very helpful. Thank you very much! 🙂
I thought it was a bad thing to control my breathing (I don't like breathing exercises). Because my brain would believe that the reason why I'm controlling my breathing is because there's a real danger. So, how could it be effective? Won't my panic attack be even worse? However, maybe this technique works for some people. I'm not saying it never works. But is CBT effective for EACH person?