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Anxiety · Panic

Interoceptive Exposure Worksheet

Feared body sensations, on purpose

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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.

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

  • Craske, M. G., & Barlow, D. H. (2007). Mastery of Your Anxiety and Panic: Therapist Guide (4th ed.). Oxford University Press.
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