The ABC maintenance cycle of Panic
Physical symptoms
Palpitations, Increased heart rate, Sweating, Trembling or shaking, Shortness of breath, Dry mouth, Chest pain, Nausea, Feeling dizzy, Unsteady or light-headed, Chills or heat sensations, Numbness or tingling sensations (paresthesias) Feeling detached (de-realization)
Behaviours Avoidance of internal and external triggers Escape behaviours to get through situations more quickly or to leave if symptoms become to high Safety seeking behaviours to reduce fear artificially
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Altered thoughts “I am having a stroke” “I am having a heart attack” “I am choking” “I am going crazy” “I am going to collapse” “I have to get out of here” “I must avoid triggers for feeling anxious” “People will stare at me”
© Marie Chellingsworth (2020). The CBT Resource.
