Panic attacks can be overwhelming and frightening experiences that significantly impact a person’s emotional and physical well-being. For those who suffer from them, panic attacks can occur unexpectedly, often causing feelings of fear, confusion, and loss of control. However, with the right therapeutic approach, individuals can learn to manage and even overcome panic attacks. Karen Hawk Gilbert, a compassionate psychologist based in Gilbert, specializes in helping individuals who experience panic attacks by providing targeted treatment strategies that empower them to regain control of their lives. In this blog, we will explore Dr. Hawk’s approach to treating panic attacks, focusing on understanding the condition, therapeutic interventions, and the practical tools she provides to help clients manage and reduce their symptoms.

Understanding Panic Attacks and Their Impact

Panic attacks are sudden episodes of intense fear or discomfort that often come on unexpectedly. They can cause physical symptoms such as a racing heart, shortness of breath, chest pain, dizziness, and a sense of impending doom. Dr Karen Hawk Psychologist Gilbert explains that while panic attacks are not life-threatening, they can be incredibly distressing and lead to significant anxiety about experiencing future attacks. This fear of having another panic attack can cause individuals to avoid certain places or situations, leading to isolation and a decreased quality of life. Dr. Hawk emphasizes that understanding the nature of panic attacks is crucial for overcoming them. Panic attacks are often a result of the body’s natural fight-or-flight response being triggered unnecessarily. This response can be influenced by stress, trauma, or even physical health issues. Recognizing this can help clients feel less overwhelmed and more in control of their emotions.

Dr. Karen Hawk’s Cognitive Behavioral Therapy (CBT) Approach

One of the primary therapeutic techniques Karen Hawk Gilbert uses to treat panic attacks is Cognitive Behavioral Therapy (CBT). CBT is a well-established, evidence-based treatment that helps individuals identify and change the negative thought patterns and behaviors that contribute to anxiety and panic attacks. Dr. Hawk works with her clients to help them recognize the automatic, irrational thoughts that occur during a panic attack, such as fears of dying, losing control, or having a heart attack. These thoughts can exacerbate the panic response, increasing anxiety and prolonging the attack. Through CBT, Dr. Hawk helps clients challenge these thoughts, replacing them with more realistic, balanced perspectives. Over time, clients learn to shift their mindset, reducing the intensity and frequency of panic attacks.

Exposure Therapy: Gradually Confronting Triggers

For many individuals, panic attacks are linked to specific triggers or situations that cause anxiety, such as crowded places, public speaking, or driving. Dr Karen Hawk Psychologist Gilbert utilizes a technique called exposure therapy to help clients gradually confront and desensitize themselves to these triggers in a safe and controlled way. Exposure therapy involves slowly and systematically exposing clients to situations that provoke anxiety, allowing them to experience the situation without resorting to avoidance behaviors. This process helps individuals build tolerance to their fears and reduce the power these situations hold over them. Dr. Hawk ensures that the exposure process is gradual and tailored to each client’s pace, ensuring that they feel supported and in control as they work through their fears.

Breathing Techniques for Managing Physical Symptoms

During a panic attack, the body’s fight-or-flight response can cause rapid breathing, heart palpitations, and other physical symptoms that intensify the experience. Dr Karen Hawk Psychologist Gilbert teaches clients effective breathing techniques to manage these symptoms and reduce the intensity of panic attacks. One of the most commonly used techniques is deep, diaphragmatic breathing, which helps slow the heart rate and calm the nervous system. Dr. Hawk also teaches clients mindfulness breathing exercises, encouraging them to focus on their breath and bring awareness to the present moment. By practicing these techniques regularly, individuals can learn to manage the physical symptoms of a panic attack and prevent the situation from escalating. Dr. Hawk incorporates these practices into her sessions, helping clients feel empowered to use them when needed in their daily lives.

Mindfulness and Relaxation Strategies

In addition to breathing exercises, Dr Karen Hawk Psychologist Gilbert incorporates mindfulness and relaxation techniques into her approach to treating panic attacks. Mindfulness involves being fully present in the moment, without judgment, and observing one’s thoughts and feelings from a detached perspective. This can be especially helpful for individuals experiencing a panic attack, as it allows them to step back from the overwhelming emotions and observe their symptoms without becoming consumed by them. Dr. Hawk teaches clients to use mindfulness to observe the physical sensations of a panic attack without reacting to them with fear. This shift in mindset can reduce the intensity of the attack and help individuals regain control.

Relaxation techniques, such as progressive muscle relaxation (PMR), are also part of Dr. Hawk’s therapeutic toolbox. PMR involves systematically tensing and then relaxing different muscle groups in the body to release physical tension and promote relaxation. This technique helps individuals become more aware of the connection between their physical body and emotional state, providing a powerful tool for reducing stress and managing panic attacks.

Identifying and Addressing Underlying Triggers

While panic attacks themselves are distressing, Karen Hawk Gilbert understands that they may also be linked to underlying emotional or psychological triggers. These triggers can include unresolved trauma, chronic stress, past anxiety, or major life transitions. Dr. Hawk takes a holistic approach to treatment by helping clients explore the root causes of their panic attacks. By identifying and addressing these underlying triggers, individuals can gain a deeper understanding of the factors contributing to their anxiety and take steps to address them directly. This may involve trauma-focused therapy, stress management strategies, or exploring past life events that continue to impact the individual’s mental health.

By uncovering these underlying issues, Dr. Hawk helps clients gain insight into the emotional factors that may be contributing to their panic attacks. Addressing these root causes can lead to more lasting relief, as individuals learn to manage the factors that trigger their anxiety in addition to the panic attacks themselves.

Building Emotional Resilience and Coping Skills

Dr Karen Hawk Psychologist Gilbert emphasizes the importance of building emotional resilience as a key component of overcoming panic attacks. Resilience refers to the ability to bounce back from adversity and effectively cope with stress and difficult emotions. Dr. Hawk helps clients develop coping skills that can be used during a panic attack or in moments of high anxiety. These coping skills may include self-soothing techniques, grounding exercises, and reframing negative thoughts. Over time, clients build emotional resilience, which allows them to respond to anxiety and panic with greater calm and confidence. Dr. Hawk also teaches clients how to practice self-compassion, recognizing that it is okay to experience anxiety and that it is a part of the healing process.

Long-Term Strategies for Preventing Panic Attacks

While Dr. Karen Hawk’s treatment strategies are designed to help individuals manage panic attacks in the short term, her ultimate goal is to equip clients with the skills and tools necessary for long-term prevention. This involves teaching clients how to incorporate stress management, self-care, and relaxation techniques into their daily lives. Dr. Hawk also encourages clients to maintain regular therapeutic support, whether through individual sessions or group therapy, to ensure continued progress and emotional growth. By consistently practicing the skills learned in therapy, individuals can reduce the frequency of panic attacks and cultivate a greater sense of emotional stability.

Conclusion: Regaining Control and Confidence

Panic attacks can be incredibly debilitating, but with the right therapeutic support, individuals can regain control over their emotional and physical responses. Dr. Karen Hawk’s comprehensive approach to treating panic attacks offers clients in Gilbert the tools and strategies they need to manage their anxiety and reduce the frequency of panic attacks. Through Cognitive Behavioral Therapy, exposure therapy, relaxation techniques, and building emotional resilience, Dr. Hawk helps clients confront their fears, challenge negative thought patterns, and take control of their emotional well-being. With her compassionate care, individuals can move forward with confidence, knowing they have the support and tools to face life’s challenges with greater calm and resilience.