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Welcome

If you're here, you've probably felt it: the surge out of nowhere — heart pounding, breath short, the certainty that something is badly wrong. And afterwards, the quieter damage: watching your body, checking exits, steering around places where it happened.

First thing to know: your alarm works perfectly. It's just wired too sensitive. A panic attack is your body's fight-or-flight system — a healthy, ancient survival response — firing when there's no danger. A false alarm. Loud, convincing, and not dangerous. This program exists to teach your alarm the difference.

This is CBT for panic — the treatment panic clinics use first, because in trial after trial it works and the results hold.

How the six weeks work

• Short sessions, ten to fifteen minutes, about three per week. One idea or skill each.
• A ninety-second panic log after any attack, plus a thirty-second evening check-in. This is the engine: every logged wave becomes evidence, and by week three your own log will make the program's strongest argument for you.
• A weekly review where we read your numbers together — frequency, intensity, how long waves last — and set the next step.

Two honest things

First: I won't promise you zero panic attacks. Everyone's alarm misfires sometimes. What I'm promising is attacks that stop mattering — shorter, rarer, and stripped of their power to run your life.

Second: in week four I'll ask you to do something that sounds unreasonable — deliberately invite the very sensations you fear. It's the most effective part of the entire treatment, and by then I'll have earned the ask, step by step.

Right now: two quick check-ins, a few safety questions, and your log. That's the whole job today.