How to Stop Panic Attacks and Anxiety Attacks - with CBT Expert Kimberley Quinlan

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 11 July 2025

⏱️ 37 minutes

🔗️ Recording | iTunes | RSS

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Summary

Struggling with Panic Attacks, Panic Disorder, or Anxiety attacks? Learn how to stop Panic Attacks with skills from CBT. Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Check out Kimberley's YT Channel: https://www.youtube.com/channel/UCMGMsxHVAfuveLsah_EmBRg Struggling with panic attacks, panic disorder, or anxiety attacks? You’re not alone—and you’re not broken. In this video, we answer the most common questions I receive from clients and followers about panic and recovery. We explore how panic disorder differs from general anxiety, how avoidance behaviors unintentionally keep you stuck, and how to begin breaking the cycle with CBT (Cognitive Behavioral Therapy) and science-backed strategies. You’ll learn how to gently face panic with self-compassion, reframe common fears (like panic in public or while driving), and take your first small step toward healing. We also discuss the mindset shifts that truly change everything in recovery. Whether you’ve struggled for years or are just beginning your journey, this is for you. Panic is treatable—and recovery is possible. #PanicAttacks #PanicDisorder #CBT #CognitiveBehavioralTherapy #AnxietyAttacks Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell Learn more in one of my in-depth mental health courses: https://courses.therapyinanutshell.com Support my mission on Patreon: https://www.patreon.com/therapyinanutshell Sign up for my newsletter: https://www.therapyinanutshell.com Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Transcript

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0:00.0	Welcome back to another episode of the Therapy in a Nutshell podcast. I'm Emma McAdam and I'm a licensed
0:05.6	marriage and family therapist. And this podcast is all about taking the life-changing, but usually
0:11.0	kind of complicated topics of therapy and boiling them down into simple, easy to understand concepts
0:16.8	that you can use in your daily life. If you find today's episode as helpful to you,
0:21.0	please pass it on to someone else who could benefit from it as well. Each podcast episode
0:24.8	comes from a corresponding video you can find on the Therapy in a Nutshell YouTube channel.
0:29.0	Also, these podcasts are educational and don't replace the advice or direction you may be receiving
0:34.1	from a therapist or other health professionals. Now please enjoy the episode.
0:38.8	The biggest panic attack I've ever had was at my mother and father-in-law's house.
0:43.8	That's relatable for me. It was actually because we were going through really bad fires here in
0:50.9	California, one of the biggest panic attacks I had. And I knew that if I was
0:55.2	going to fight it, it was going to keep going. Because there was an actual real stressor
0:59.5	happening that was causing this panic attack. Oh, yeah. So I went and laid down on the bed.
1:03.5	I went full starfish, hands out, palms up, laid my body out, and I said, bring it on. Let's
1:09.7	go. Let's have this panic attack. And you know it is the
1:13.5	most powerful shift you can make in your brain because all of a sudden your brain starts to
1:19.7	shift into, oh, she's in charge. She's got this. She knows what she's doing. And everything started
1:26.5	to slowly. Now, it did take some
1:28.3	time for that cortisol and adrenaline to drain out of my body, but that bring it on approach
1:34.2	will change everything. Don't let panic stop you in your life. Bring it on. I'm really excited
1:40.0	to have a special guest today on our channel. It's Kimberly Quinlan. She's a licensed marriage and
1:43.7	family therapist, and she's an expert in the treatment of anxiety, panic, and obsessive
	...

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