Understand anxiety · Psychoeducation
The panic cycle
Clark's cognitive model of panic (1986). Panic isn't a malfunction — it's a closed loop. Once you see it, it's easier to step out.
Tap each step to see how a single sensation can spiral into panic.
An ordinary body sensation or thought: light dizziness, a faster heartbeat, a sudden 'what if…'.
'Something is wrong with me', 'I'm losing control', 'This is a heart attack.' The sensation is read as danger.
The brain believes the threat and fires the fight-or-flight response — adrenaline is released.
Heart pounds, breath quickens, head spins — and these sensations seem to confirm the thought. The loop closes.
How to break the loop
- Once a doctor has ruled out other causes, name what's happening: 'This is anxiety, not danger.' The sensations are unpleasant, but panic itself is not dangerous.
- Slow your exhale: a long out-breath helps your body ease off the alarm.
- Panic peaks and then eases, usually within minutes. It can be ridden out like a wave.
This is explanatory material and does not replace therapy or emergency care.
