Anxiety · Panic
Interoceptive Exposure Worksheet
Feared body sensations, on purpose
Interoceptive exposure deliberately provokes the body sensations panic hijacks — racing heart, dizziness, breathlessness — so the brain learns they're uncomfortable, not dangerous. Do with a clinician if you have relevant medical conditions.
Standard exercises
Exercise
Duration
Sensation produced
SUDs 0–100
Straw breathing · spinning · running in place · head shaking · breath-holding · staring at a spot on the wall · quick stairs.
Pattern I noticed after 2 weeks
Feared sensations, on purpose
You are teaching the brain that a pounding heart is a pounding heart. Not a heart attack.