What are Panic Attacks?
Panic attacks can be a debilitating experience, often leaving individuals feeling overwhelmed, fearful, and exhausted. These intense episodes of anxiety can strike without warning, causing symptoms such as racing heart, shortness of breath, dizziness, or a feeling of impending doom. Panic symptoms are particularly prevalent at times of work, home and during relationship stressors. Fortunately, evidence-based approaches such as Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are available in Philadelphia, Bryn Mawr, Pittsburgh, and Lancaster Pennsylvania. CBT and ACT have proven highly effective at helping individuals overcome their panic attacks and live a fuller life.
Understanding Panic Attacks
Panic attacks are sudden episodes of intense fear or discomfort which can peak within minutes. They can be part of a greater panic disorder or exist within other anxiety conditions. While panic attacks are not inherently dangerous, the physical sensations and fear they evoke can significantly impact an individual’s quality of life. Many individuals begin to fear the onset of another attack, creating a cycle of avoidance which leads to reduced quality of life.
Cognitive Behavioral Therapy for Panic Attacks
CBT is one of the most widely researched and effective treatments for panic attacks. This approach focuses on identifying and changing unhelpful thought patterns and behaviors which contribute to panic episodes. Here are some key components of CBT for panic attacks:
- Psychoeducation: Understanding the physiological mechanisms of panic attacks can demystify the experience. Clients learn that symptoms like a racing heart or shortness of breath are part of the body’s natural fight-or-flight response.
- Cognitive Restructuring: Clients are guided to challenge catastrophic thoughts (e.g., “I’m going to die”) and replace them with more realistic and balanced perspectives.
- Exposure Therapy: A cornerstone of CBT, exposure therapy involves gradually altering the bodies fear response by reducing avoidance of feared sensations and situations. This helps reduce the fear of the sensations themselves.
- Relaxation Techniques: Strategies such as diaphragmatic breathing and progressive muscle relaxation can help manage acute symptoms and reduce overall anxiety levels.
Acceptance and Commitment Therapy for Panic Attacks
ACT offers a complementary approach to managing panic attacks by focusing on acceptance, mindfulness, and values-consistent choices. Rather than further straining the body by resisting panic symptoms, ACT aims to change the individual’s relationship with their symptoms.
- Acceptance: ACT teaches clients how to allow and safely turn towards panic symptoms. This helps reduce internal struggle and paradoxically diminishes the intensity of the experience.
- Cognitive Defusion: Clients learn to detach from distressing thoughts, viewing them as transient mental events rather than absolute truths. For example, instead of thinking “I can’t handle this,” an individual might reframe the thought as “I am having the thought that I can’t handle this.”
- Mindfulness Practices: By cultivating present-moment awareness, clients can observe their thoughts and sensations without judgment. Mindfulness helps anchor individuals during a panic attack, preventing them from spiraling into fear.
- Values-Based Living: ACT emphasizes identifying core values and taking meaningful actions aligned with those values, even in the presence of anxiety. This empowers clients to live a rich and fulfilling life, regardless of panic symptoms.
Combining CBT and ACT
While CBT and ACT appear as distinct approaches, they can be combined to provide a holistic treatment plan for panic attacks. For instance, CBT’s focus on skill-building and symptom management can be complemented by ACT’s emphasis on acceptance and mindfulness. Together, these therapies can help clients:
- Understand and reframe their panic symptoms
- Develop effective coping strategies
- Build resilience and psychological flexibility
- Reclaim their lives from the grip of panic and anxiety
Seeking Professional Help
If you’re struggling with panic attacks, seeking help from a trained mental health therapist or psychologist can make a significant difference. Cognitive Behavioral Counseling LLC offers therapy for a variety of mental health difficulties including panic disorder. Our Licensed psychologist specializes in both CBT and ACT and will tailor treatment to your specific needs and goals.
Remember, panic attacks are treatable, and recovery is possible. Cognitive Behavioral Counseling LLC provides the right therapy and support for you to regain control and move toward a more calm and valued life. Dr. Berman and Cognitive Behavioral Counseling LLC serve Pennsylvania, Pittsburgh, Lancaster PA, Bryn Mawr, Delaware County, Montgomery County, Newtown Square, and the Greater Philadelphia area.
Brian M. Berman, PsyD is a licensed clinical psychologist
in Bryn Mawr, Pennsylvania, serving Delaware County (Delco),
Montgomery County (Montco) and the greater
Philadelphia (Philly) area. Dr. Berman is owner of
Cognitive Behavioral Counseling LLC and specializes in
Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT)
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