Panic symptoms—racing heart, dizziness, shortness of breath—can feel terrifying, especially when they strike without warning. It’s only natural to want to avoid situations that might trigger those sensations.
And let’s be honest: avoidance works. Temporarily. When you skip the movie theater, avoid that long drive, or decline a sleepover, you don’t panic. Your nervous system gets a break. You feel in control again.
But there’s a hidden cost.
Every time you avoid a feared situation, your brain learns: “Whew, good thing we dodged that. That place must be dangerous.” Avoidance reinforces the fear and teaches your brain that you’re not capable of handling distress—which isn’t true.
Over time, the circle of what feels “safe” gets smaller and smaller. The freedom to explore, connect, and enjoy life slowly slips away.
Panic Is Better at Hide-and-Seek Than You Are
One of the biggest lies panic tells is that you can outsmart it by avoiding it. But panic is clever. The more you avoid one situation, the more panic shows up in others. First it’s the theater, then the grocery store. Eventually, even thinking about leaving the house might spark anxiety.
Avoidance doesn’t cure panic. It just moves it around—and often makes it stronger.
✏️ Let’s Take Inventory: What Has Panic Cost You?
Take a moment to gently reflect. Try not to judge yourself—just notice.
In the last week…
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What activities did I avoid to prevent panic?
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On a scale from 0 to 10, how much avoidance did I engage in?
(0 = no avoidance at all, 10 = complete avoidance) -
On average, how much anxiety did I experience this past week?
Now think back to a time before panic was a major player in your life.
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How many things did I avoid back then?
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How much anxiety was I experiencing?
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Is avoidance truly helping reduce my anxiety?
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What events, activities, or relationships have I missed out on that once brought me joy?
For one activity I recently avoided, write a paragraph answering:
What did I fear would happen if I had done the activity anyway, even while feeling panic?
For example: “I thought I might faint, and everyone would stare at me.” Or, “I worried I wouldn’t be able to escape and I’d feel trapped.”
When you name the fear, you can start to gently challenge it—and eventually, live beyond it.
A New Way Forward: Choosing Courage Over Comfort
You don’t need to wait until you feel 100% calm before you do the thing. In fact, waiting for total calm gives panic all the power. Instead, with support, you can learn to bring panic along for the ride without letting it take the wheel.
With cognitive behavioral therapy (CBT), exposure therapy, and compassionate guidance, we teach clients how to:
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Rebuild trust in their body and mind
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Gradually face the situations they’ve been avoiding
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Unlearn the panic-avoidance cycle
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Live life fully and freely again
You Deserve More Than a Life of Avoidance
You can take steps today to reclaim your life from panic. The sooner you begin, the easier it is to undo panic’s grip and get back to the things, people, and places that make life meaningful.
Because the cost of untreated panic isn’t just discomfort—it’s disconnection. And you deserve better.
