Find a CBT Therapist for Panic Disorder and Panic Attacks

What panic disorder and panic attacks feel like

Panic attacks are sudden surges of intense fear or discomfort that peak within minutes and often involve physical sensations such as heart palpitations, shortness of breath, dizziness, trembling, or chest pain. When these attacks become recurrent and you start to worry about having more episodes or change your behavior to avoid them, clinicians often describe that pattern as panic disorder. The experience can feel overwhelming and isolating. You may find yourself watching for bodily cues, avoiding places where an attack occurred, or carrying out behaviors aimed at preventing symptoms. That cycle of fear and avoidance can make daily life more difficult, even when the attacks themselves are episodic.

How CBT approaches panic disorder and panic attacks

Cognitive Behavioral Therapy is built around the idea that the way you interpret sensations and situations shapes your emotional and behavioral responses. In panic-focused CBT the core concept is that catastrophic interpretations of normal bodily sensations - such as interpreting a racing heart as a sign of impending doom - fuel anxiety and trigger more intense symptoms. Behavioral patterns such as avoidance and safety behaviors maintain that cycle by preventing you from learning that the feared outcome is unlikely or manageable. CBT addresses both sides of the cycle by changing how you think about sensations and by helping you gradually test those beliefs through targeted behavioral work.

The cognitive mechanism

During cognitive work you learn to notice automatic thoughts that escalate anxiety, examine the evidence for those thoughts, and generate more balanced alternatives. Techniques such as thought records and Socratic questioning guide you to track the link between a sensation, the thought it triggers, and the resulting emotion. This process helps you see patterns that were previously automatic and gives you tools to respond differently in the moment. Over time those new response patterns reduce the intensity of fear and the likelihood that a normal bodily sensation will spiral into a full panic attack.

The behavioral mechanism

Behavioral techniques in CBT focus on confronting feared sensations and situations in a gradual, planned way so you can learn new, safer associations. Interoceptive exposure deliberately brings on the physical sensations you fear - for example by spinning to create dizziness or doing breathing exercises that mimic shortness of breath - while you stay in the moment and notice that the sensations are uncomfortable but not dangerous. In vivo exposure involves approaching places or activities you have been avoiding. Behavioral experiments test specific beliefs you hold about panic, such as whether leaving a certain location would cause an uncontrollable attack. Through repeated practice you build tolerance and reduce avoidance, which weakens the fear response over time.

What to expect in CBT sessions for panic

If you begin CBT for panic disorder you can expect a structured, collaborative process. Early sessions typically involve assessment and education - learning what panic attacks are, how the cycle of fear works, and how CBT targets those processes. Your therapist will help you identify your unique triggers and the thoughts and behaviors that maintain your anxiety. Sessions often include guided exercises, discussion of homework from the previous week, and planning for new practice tasks. Homework is central to CBT because practicing skills outside sessions is what produces change. You might complete thought records after an anxious episode, practice interoceptive exercises with guidance, or carry out graded exposure steps between sessions.

Tools and activities you will use

Typical CBT work for panic includes keeping a log of attacks and triggers, using structured worksheets to break down a panic episode, conducting behavioral experiments to test beliefs, and practicing exposures in a stepwise fashion. Some therapists incorporate breathing retraining or relaxation skills as supplementary tools to manage intense physiological arousal, while keeping the primary focus on changing interpretations and behaviors. Progress is often monitored with simple symptom trackers so you and your therapist can see whether specific techniques are reducing frequency or severity over weeks and months.

Evidence and research behind CBT for panic

CBT has a strong research base for treating panic disorder and panic attacks. Clinical studies and meta-analyses have found that cognitive and behavioral techniques reliably reduce the frequency and intensity of panic attacks, decrease avoidance behavior, and improve overall functioning for many people. Research also suggests that CBT can provide durable benefits that persist after treatment ends, because the skills you learn help you respond differently to future anxious states. While individual results vary, the consistent finding across studies is that targeted CBT interventions are effective in addressing both the cognitive distortions and the behavioral avoidance that maintain panic.

How online CBT works for panic disorder and panic attacks

The structured nature of CBT makes it well suited to online delivery. In virtual sessions you can complete the same core components you would in person - assessment, psychoeducation, thought records, guided interoceptive exercises, and collaborative planning for exposures. Many therapists use video calls to coach you through exercises in real time and to debrief afterward. Homework is shared through secure tools or email, and therapists often send worksheets or short recordings to support practice. For many people online CBT increases access to clinicians who specialize in panic-focused work, reduces travel time, and makes it easier to fit consistent practice into a busy schedule. You will want to choose a quiet, uninterrupted location for sessions and confirm a plan with your therapist for how to handle strong symptoms that arise during virtual work.

Choosing the right CBT therapist for panic disorder

When you look for a CBT therapist for panic disorder consider both training and fit. Look for clinicians who have specific training or experience in cognitive behavioral approaches and who describe their work with panic as including interoceptive exposure and behavioral experiments. A therapist who explains a clear treatment plan, provides homework, and tracks progress is likely to take a CBT-focused approach. It is also important that you feel comfortable with the therapist's style and pace. Ask how they structure sessions, how they support exposure work, and what the typical length of treatment is. Practical considerations such as session format - in person or online - scheduling, fees, and whether the therapist offers brief check-ins between sessions may also influence your decision. Many therapists offer an initial consultation which can help you gauge whether their approach matches your needs and whether they communicate in a way that feels collaborative and respectful.

Moving forward

If panic attacks or persistent worry about having more episodes are affecting your life, CBT offers a clear, evidence-informed path focused on changing the thinking and behavior patterns that maintain panic. The work involves learning new ways of interpreting bodily sensations and gradually testing those interpretations through behavioral practice. Whether you choose in-person or online sessions, finding a therapist who specializes in CBT for panic disorder can help you build the skills to reduce the impact of panic on your everyday life. Use the listings above to review clinician profiles, read about their CBT training and experience with panic-focused treatments, and reach out to schedule a consultation that lets you ask about approach, goals, and what a typical course of treatment looks like.