From Panic to Peace: Conquering Anxiety with Interoceptive Exposure

Our bodies function as sophisticated alarm systems, similar to smoke detectors, providing us with essential cues. Fear serves as our body’s reaction to genuine threats, while anxiety arises in response to perceived threats. It's crucial for our bodily cues to alert us when we're in danger, so it’s important not to dismiss or undervalue this response. If we allow real threats to escalate into an endless cycle of perceived threats, we risk developing anxiety. By appreciating our body's response mechanisms instead of viewing them as negative, we can adopt a healthier approach to managing anxiety.

Interoceptive exposure is a therapeutic technique primarily used in the treatment of anxiety disorders, particularly panic disorder and certain phobias. The goal of interoceptive exposure is to help individuals confront and reduce their fear of physical sensations associated with anxiety and panic attacks.

1. Notice

   1. Interoceptive exposure involves deliberately inducing bodily sensations that the individual fears or associates with anxiety. These can include sensations such as increased heart rate, shortness of breath, dizziness, or depersonalization.

2. Be patient

   1. The process usually starts with less intense sensations and gradually moves to more intense or anxiety-provoking ones. This is designed to help the individual gradually build tolerance and reduce sensitivity to these sensations.

3. Reframe

   1. While engaging in interoceptive exposure, therapy often includes cognitive-behavioral strategies that help individuals reframe their thoughts related to the sensations. This helps in reducing catastrophic thoughts about experiencing these feelings.

4. Handle it

   1. One of the main aims of interoceptive exposure is to reduce avoidance behaviors. Many individuals with anxiety disorders avoid situations or activities that they believe will provoke uncomfortable sensations. By facing these sensations directly, the individual can learn that they are not dangerous.

5. Practice

   1.  Begin interoceptive exposure in a safe and controlled environment, with a specialist before trying on your own. Overtime continue to use this tool to reinforce the learning and decrease anxiety over time.

Benefits:

1. Increased Tolerance: Individuals learn to tolerate sensations that induce anxiety without resorting to avoidance.

2. Reduced Anxiety: Over time, individuals often experience a significant reduction in anxiety levels associated with these bodily sensations.

3. Empowerment: This technique can empower individuals by giving them tools to manage and confront their fears effectively.

Examples of Interoceptive Exposure Exercises:

Speak to your health care professional before attempting these exercises!

1. Elevate your heart rate: Engage in movement (like running in place or jumping jacks) for a few minutes to increase your heart rate. Notice how your body feels during and after the activity.

2. Breath-Holding: Hold your breath for as long as comfortable (but not to the point of discomfort) and observe the sensations that arise, such as lightheadedness or the urge to breathe.

3. Spinning in a Chair: Spin in a chair or on a playground merry-go-round for a short duration to induce dizziness and observe your body's response to that sensation.

4. Warm or Cold Compress: Place a warm or cold compress on your chest or face to induce an awareness of temperature changes and their physical sensations.

For more information check out Dr. Marks's OUTSTANDING book: