How to Stop Panic Attacks and Anxiety Attacks - with CBT Expert Kimberley Quinlan

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Jul 11, 2025

Kimberley Quinlan, a Licensed Marriage and Family Therapist and expert in anxiety, shares empowering insights on managing panic attacks. She differentiates between panic disorder and general anxiety, highlighting how avoidance behaviors can worsen feelings of fear. Kimberley introduces cognitive behavioral therapy (CBT) techniques and interoceptive exposure, encouraging listeners to embrace their panic rather than avoid it. She emphasizes self-compassion as a crucial tool for recovery, offering practical strategies to face and reframe anxiety-inducing situations.

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INSIGHT

Fear Fuels Panic Disorder Cycle

Panic disorder arises when one fears having another panic attack, causing a vicious cycle of anxiety.
Anticipatory anxiety increases the likelihood of future panic attacks, perpetuating the disorder.

INSIGHT

Avoidance Reinforces Panic Fear

Avoidance and safety behaviors train the brain to view panic as dangerous, increasing anxiety.
This cycle reinforces the threat response, making panic attacks more frequent and intense.

ADVICE

Use CBT and Exposure Therapy

Cognitive Behavioral Therapy (CBT) helps reframe thoughts like "I can't handle this" and involves gradual exposure to panic triggers.
Facing rather than fleeing panic sensations builds mastery, reducing their power over time.

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Struggling with Panic Attacks, Panic Disorder, or Anxiety attacks? Learn how to stop Panic Attacks with skills from CBT. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership

Check out Kimberley's YT Channel: https://www.youtube.com/channel/UCMGMsxHVAfuveLsah_EmBRg

Struggling with panic attacks, panic disorder, or anxiety attacks? You’re not alone—and you’re not broken. In this video, we answer the most common questions I receive from clients and followers about panic and recovery. We explore how panic disorder differs from general anxiety, how avoidance behaviors unintentionally keep you stuck, and how to begin breaking the cycle with CBT (Cognitive Behavioral Therapy) and science-backed strategies.

You’ll learn how to gently face panic with self-compassion, reframe common fears (like panic in public or while driving), and take your first small step toward healing.

We also discuss the mindset shifts that truly change everything in recovery. Whether you’ve struggled for years or are just beginning your journey, this is for you. Panic is treatable—and recovery is possible. #PanicAttacks #PanicDisorder #CBT #CognitiveBehavioralTherapy #AnxietyAttacks

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction.

And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services.