Facing the Fear: How Exposure and Response Prevention (ERP) Can Help You Take Back Control from Panic Attacks

Panic attacks can feel terrifying. Your heart races, your chest tightens, your mind floods with “what ifs”—and before you know it, you’re scanning for the nearest exit or trying to escape the feeling altogether. If this sounds familiar, you’re not alone. Panic attacks are incredibly common—and they’re also very treatable.

One of the most effective, evidence-based ways to treat panic is through Exposure and Response Prevention (ERP) therapy.

What Is ERP?

ERP is a type of cognitive behavioral therapy (CBT) designed to help people face the situations, sensations, and thoughts they fear—without engaging in avoidance or safety behaviors (like leaving a situation, checking your pulse, or trying to “calm down” immediately). Over time, this helps retrain your brain to no longer see those triggers as dangerous.

How Panic Attacks Work

Panic thrives on fear of fear. Most people who struggle with panic aren’t just afraid of something bad happening—they’re afraid of the physical sensations of panic itself:

• Racing heart

• Shortness of breath

• Dizziness

• Numbness or tingling

• Feeling “out of body” or like you’re losing control

These sensations are real—but they’re not dangerous. Still, your brain misreads them as threats, which sets off a full-blown alarm response.

How ERP Helps Break the Cycle

ERP helps you confront these scary sensations, thoughts, and situations in a gradual, structured way—without trying to escape or neutralize them. This might mean:

• Intentionally bringing on mild dizziness or shortness of breath (like spinning in a chair or running in place)

• Practicing being in situations where panic has happened before (like driving or sitting in the middle of a room)

• Letting go of safety behaviors like carrying water or staying near exits

By staying with the discomfort long enough—without trying to fix it—you teach your nervous system that the feelings will pass, and you can handle them.

What Clients Often Say After ERP

• “I never thought I could sit through that feeling—and now I know I can.”

• “The fear used to run my life. Now I’m the one in charge.”

• “I still get anxious sometimes, but it doesn’t control me anymore.”

  
  

Is ERP Right for You?

ERP isn’t easy—but it works. If panic attacks have made your world smaller, you don’t have to keep living in fear of fear. With the right support, you can start expanding your life again—step by step, moment by moment.

Ready to Take the First Step? If you’re ready to stop letting panic dictate your life, I’d be honored to help. I offer both weekly therapy and intensive treatment options, including ERP, for panic, anxiety, and related disorders. Contact me, Krystal@inbalance365.com to learn more or schedule a consultation.

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