In a CBT session, anxiety group, or careful home practice, this printable panic information sheet can help adults and older teenagers understand why frightening body sensations keep panic going. It explains the link between catastrophic thinking, body scanning, avoidance and panic attacks, then introduces internal exposure exercises for sensations such as dizziness, breathlessness, chest tightness and a racing heart.
This Physical Symptoms and Panic Exposure Exercises PDF is a printable CBT handout for exploring the body sensations that can occur during panic. It is designed to help adults and older teenagers notice how sensations such as dizziness, breathlessness, trembling, chest tightness or a racing heart can become more frightening when they are watched closely, interpreted as dangerous, or avoided. The resource explains the cycle in clear language, making it useful before, during or after a therapy session.
The worksheet introduces interoceptive exposure, sometimes called panic symptom exposure, as a structured way to practise bringing on feared sensations in a planned and time-limited manner. Exercises may include shaking the head, running on the spot, holding the breath, spinning in a chair, chest breathing, breathing through a straw, hyperventilating briefly, or staring at a fixed point. The aim is to support reflection on predictions, actual outcomes and what was learned.
Use it for CBT worksheets, anxiety group activities, psychoeducation, revision between appointments or careful home practice alongside an agreed plan. Before trying any exercise, users should consider physical health, stop if advised to do so, and seek appropriate professional support if symptoms feel unsafe, confusing or overwhelming. Download or print the PDF to guide a calm, step-by-step discussion of panic sensations and avoidance.
