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Often times panic attacks associated with panic disorder occur “out of the blue.” As these attacks continue without rhyme or reason, it’s not unusual to associate them with specific situations. Unsure where they will occur next, you may develop agoraphobia and avoid situations without an easy “escape” route. In essence, you have become sensitized to various “panic triggers.” But there is some good news. Just as you have become sensitized to certain things, you can also reverse this outcome and become desensitized to such triggers.

Systematic Desensitization is a well-known technique used to treat anxiety-related disorders and phobias. For many, it is extremely helpful in managing anxiety and overcoming fears. To get started, try this step-by-step systematic desensitization exercise

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