Can CBT Truly Halt Panic Attacks?
Updated: May 7, 2025Panic attacks can be overwhelming, leaving you feeling helpless and anxious about their recurrence. In the quest for effective treatments, Cognitive Behavioural Therapy (CBT) has emerged as a promising approach. But can CBT truly stop panic attacks? In this blog post, we explore the connection between CBT and panic attacks to understand how this therapeutic modality can provide relief and empower you to regain control over your life.
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Understanding Panic Attacks
Panic attacks are intense episodes of sudden and overwhelming fear, accompanied by physical symptoms such as rapid heartbeat, shortness of breath, and a sense of impending doom. They can be triggered by various factors, including stress, phobias, or traumatic experiences. Some people with panic attacks will also develop agoraphobia. Read more about agoraphobia.
Things People Often Avoid Because of Panic Attacks
Driving. Especially on highways or bridges, where they feel “trapped.”
Crowded places. Like malls, concerts, or public transportation.
Being far from home. Travel or even going to unfamiliar places can feel too risky.
Exercise. The fast heartbeat can mimic panic symptoms and feel unsafe.
Social events. Fear of having a panic attack in front of others can be overwhelming.
Standing in lines. They may feel stuck or unable to escape if panic hits.
Enclosed spaces. Elevators, small rooms, or airplanes can trigger fear.
Being alone. Some worry no one will be there to help if they panic.
Watching scary or intense movies. These can bring on physical symptoms or anxious thoughts.
Caffeine or sugar. They avoid things that might increase heart rate or jitteriness.
Common Safety Behaviors Used to Cope with Panic
Carrying water or snacks "just in case"
Always sitting near an exit
Bringing a support person everywhere
Avoiding eye contact to prevent attention
Wearing loose clothing to feel less constricted
Keeping a phone in hand at all times
Constantly checking for symptoms (like heart rate)
Using distraction tools (fidget toys, music, podcasts)
Taking frequent bathroom breaks to escape situations
Practicing controlled breathing or holding medication as a "safety net"
Panic disorder - panic attacks, causes, symptoms, diagnosis, treatment & pathology (Source: Osmosis from Elsevier)
Panic Attacks During Pregnancy
Pregnancy is a time of big changes—physically and emotionally. It’s normal to feel anxious, but sometimes those feelings can turn into panic. Hormones, sleep problems, and worries about the baby can all play a role. If you're pregnant and having panic attacks, you're not alone. Talk to your doctor or a therapist. Treatment like CBT is safe and effective during pregnancy.
Panic Attacks in Kids and Teens
Yes, kids and teens can have panic attacks too. They might complain of stomachaches, chest pain, or feel like they can’t breathe. They may not always say they feel “panicked,” but their bodies are telling them something’s wrong. School stress, bullying, or family changes can be triggers. CBT works well for kids and teens—it teaches them how to understand their feelings and take back control. Learn more about our teen therapy and therapists. Read more about how CBT can help teens. Discover tips of how to navigate anxiety in school.
The Power of CBT for Panic Attacks
CBT is a goal-oriented therapy that focuses on identifying and modifying negative thoughts, beliefs, and behaviours. When it comes to panic attacks, CBT has shown great promise in providing long-term relief by addressing the underlying causes.
Identifying Triggers and Unhelpful Thoughts: CBT helps you identify triggers that initiate panic attacks and understand the distorted thoughts associated with them. By challenging these negative thoughts, you can reframe their perception of the triggering situations and reduce the intensity of your anxiety responses. Common thoughts that people have when it comes to having a panic attack include: I am going to have a heart attack, I could faint, I will lose control, or even I could die.
Learning Coping Mechanisms: CBT equips you with effective coping mechanisms to manage panic attacks. Techniques like diaphragmatic breathing, relaxation exercises, and visualization are taught to regulate physiological responses and reduce anxiety symptoms during an attack. However, we recommend that you schedule these coping strategies so that they do not become safety behaviours and worsen your anxiety in the long run.
Gradual Exposure and Desensitization: CBT employs gradual exposure techniques, such as systematic desensitization, to help you confront your fears in a controlled and supportive environment. By gradually exposing yourself to anxiety-inducing situations, you can build resilience and reduce the frequency and intensity of panic attacks.
Developing Effective Problem-Solving Skills: CBT also focuses on developing problem-solving skills to address the underlying issues contributing to panic attacks. By identifying and implementing practical solutions, individuals gain a sense of empowerment and control over their anxiety.
The Road to Recovery from Panic
While CBT has shown remarkable effectiveness in reducing panic attacks, it's important to recognize that individual experiences may vary. The duration of therapy and progress made depend on factors such as the severity of panic attacks, commitment to therapy, and the presence of other underlying conditions.
CBT has emerged as a valuable tool in combating panic attacks, offering hope and relief to those who experience the distressing symptoms. By targeting the root causes, challenging negative thoughts, and providing effective coping mechanisms, CBT empowers individuals to regain control over their lives. If you or someone you know struggles with panic attacks, consider reaching out to a qualified mental health professional who can guide you on the transformative journey of CBT and help you break free from the grip of anxiety.
Common Questions About Panic Attacks
Are Panic Attacks Dangerous?
Panic attacks feel scary, but they are not dangerous. Your body is going into fight-or-flight mode, even though there’s no real danger around. Your heart races, you may feel dizzy or like you can’t breathe—but the symptoms are not life-threatening. They will pass, even if they feel intense. It’s like a fire alarm going off when there’s no fire. It’s uncomfortable, not unsafe.
Are Panic Attacks Genetic?
Panic attacks can run in families. That means if a parent or sibling has them, you might be more likely to have them too. But genetics is just one part of the puzzle. Stress, trauma, and even how you think about fear can all play a role. You’re not “stuck” with panic just because it’s in your family history—there’s a lot we can do to treat it.
Are Panic Attacks Common?
Yes, very common. Millions of people have panic attacks at some point in their life. You’re not alone in this. It can happen to kids, teens, and adults—even people who seem calm on the outside. Some people have just one or two panic attacks, while others may have them more often. Either way, help is available.
Can Panic Attacks Last for Days?
A single panic attack usually peaks in 10 minutes and ends within 30 minutes. But the after-effects can linger. You might feel tense, tired, or on edge for hours—or even days. If you’re having panic symptoms every day, that might be panic disorder or high anxiety. Either way, it is treatable with cognitive behavioural therapy (CBT).
Who Treats Panic Attacks?
Psychologists, CBT therapists, doctors, and nurse practitioners can all help. Cognitive Behavioural Therapy (CBT) is one of the most effective treatments. It helps you understand your symptoms and change the thoughts that trigger panic. Some people also use medication, but therapy is often the first step. In Ontario, social workers, doctors, nurses, psychotherapists and psychologists can deliver CBT.
Why Do Panic Attacks Happen?
Panic attacks usually happen when your brain thinks you’re in danger—even if you’re not. It sends out a “danger signal,” which causes physical symptoms like racing heart, sweating, and shortness of breath. Sometimes a specific fear or stressful event triggers it. Other times, it seems to come out of nowhere. But there’s always a pattern we can work with.
Why Do Panic Attacks Happen at Night? (Nocturnal Panic Attacks)
Nocturnal panic attacks are panic attacks that happen when you're asleep. You might wake up suddenly, gasping for air, heart pounding, and feeling confused. It’s your brain hitting the panic button during sleep. Stress, anxiety, or changes in your sleep patterns can all play a part. These episodes are scary, but not dangerous—and CBT can help reduce or stop them.
Will Panic Attacks Ever Go Away?
Yes, with the right help, panic attacks can go away. You might not be able to “snap out of it” right away. But with therapy like CBT, you can reduce their intensity and frequency. Many people learn to manage them so well that they stop having them altogether. Recovery is possible.
Recommended CBT Books for Panic Attacks
Mastery of Your Anxiety and Panic Workbook (2002) by Barlow and Craske
How do I Find a CBT Therapist for Panic?
Finding the right therapist can prove to be challenging. However, we make it easy at Virtual CBT Psychotherapy. You can book a free consultation directly on our website and we can help connect you to a therapist. We have a variety of psychotherapists to choose from including psychologists, social workers, and psychotherapists. You can book a free consultation by clicking the tab below. * You must be an Ontario resident (adult or teen).
Find out more about our anxiety therapy in Ontario.
