Black Sun

    Fear of Fear Theory

    Panic Attack Theory

    In-Depth Explanation

    Fear of Fear Theory

    Understanding Anxiety Sensitivity and Breaking the Fear Cycle

    Developed by Goldstein and Chambless in 1978, "fear of fear" theory explains a crucial insight: many people with panic disorder aren't just afraid of external situations—they're afraid of the experience of anxiety itself. This concept, now called "anxiety sensitivity," shows why panic can become self-perpetuating. You fear the sensations of anxiety, which makes you anxious, which creates more sensations, which you fear more. Understanding this cycle is the first step to breaking it.

    What Is Anxiety Sensitivity?

    Anxiety sensitivity is the fear of anxiety-related sensations based on beliefs that they will have harmful consequences.

    Three dimensions of anxiety sensitivity:

    • Physical concerns: "When my heart races, I fear I'm having a heart attack"
    • Cognitive concerns: "When I can't think clearly, I fear I'm going crazy"
    • Social concerns: "When I'm anxious, I fear others will notice and judge me"

    Key terms you should know:

    • Anxiety sensitivity: Fear of the symptoms of anxiety themselves
    • Trait anxiety: General tendency to experience anxiety (how often you're anxious)
    • Interoceptive fear: Fear of internal body sensations
    • Fear of fear: Being afraid of becoming afraid
    • Anticipatory anxiety: Anxiety about future anxiety

    The difference matters: Someone can be anxious without fearing the anxiety itself. Someone with high anxiety sensitivity fears the experience of being anxious—which makes everything worse.

    The Fear of Fear Cycle

    Here's how fear of fear creates a vicious cycle:

    1. You have a panic attack
    2. The experience was terrifying
    3. You now fear having another panic attack
    4. You become hypervigilant to anxiety sensations
    5. You notice normal sensations more often
    6. Noticing them makes you anxious
    7. The anxiety produces more sensations
    8. More sensations = more fear = more anxiety
    9. Another panic attack
    10. Fear increases further

    The trap:

    • You're not just afraid of the situation—you're afraid of your own response
    • You carry the "threat" with you everywhere because the threat is inside you
    • You can't escape your own body
    • Every flutter, every breath, every sensation is potentially alarming

    The solution: You must stop fearing the fear itself.

    How Fear of Fear Develops

    Several pathways lead to anxiety sensitivity:

    1. Learning from experience:

    • A terrifying first panic attack teaches you that anxiety is dangerous
    • Physical illness with anxiety-like symptoms creates associations
    • Traumatic medical experiences (difficulty breathing, heart problems)

    2. Learning from others:

    • Watching a parent catastrophize about health symptoms
    • Being told "calm down, you'll give yourself a heart attack"
    • Witnessing someone's medical emergency

    3. Informational learning:

    • Reading about diseases online
    • Medical information about heart attacks or strokes
    • Stories about people who "died suddenly"

    4. Genetic/temperamental factors:

    • Some people are naturally more aware of internal sensations
    • Tendency to interpret body signals as threatening appears partly hereditary

    How Fear of Fear Creates Agoraphobia

    Fear of fear explains why panic disorder often leads to agoraphobia:

    The progression:

    1. Panic attack happens in a certain situation (mall, highway, meeting)
    2. You associate that place with panic
    3. But more importantly, you fear panicking there again
    4. You avoid the place to avoid potential anxiety
    5. Avoidance prevents you from learning the fear is unfounded
    6. List of "dangerous" places grows
    7. World shrinks to "safe" zones

    What you're really avoiding:

    • Not the place itself—the potential to panic there
    • Not the situation—the experience of anxiety in that situation
    • You're avoiding your own feelings

    Why certain places:

    • Places where escape seems difficult
    • Places where help seems unavailable
    • Places where panic would be embarrassing
    • All about fearing the experience of panicking there

    Applying This to Your Healing

    1. Identify your specific fear of fear:

    • What do you fear will happen if you become anxious?
    • Is it physical ("I'll have a heart attack"), cognitive ("I'll go crazy"), or social ("People will judge me")?
    • Get specific: What's the worst-case scenario in your mind?

    2. Challenge the beliefs about anxiety:

    • Anxiety is uncomfortable but not dangerous
    • Your body is designed to handle the stress response
    • The feelings always pass—they have never lasted forever
    • Millions of people have panic attacks and nothing bad happens

    3. Stop avoiding anxiety:

    • Avoidance strengthens fear of fear
    • Approach what you've been avoiding
    • Let yourself feel anxious without running
    • Each exposure weakens the fear

    4. Intentionally bring on sensations:

    • Interoceptive exposure: deliberately create the sensations you fear
    • Spin to get dizzy, hyperventilate to feel lightheaded, run to raise heart rate
    • Prove to yourself these sensations are tolerable and harmless

    5. Change your relationship with anxiety:

    • From "I must not feel anxious" to "I can handle feeling anxious"
    • From enemy to uncomfortable visitor
    • Acceptance reduces the intensity

    Practical Exercises

    Fear of Fear Inventory: List all the things you fear about anxiety itself. For each one, ask: "Has this ever actually happened? What's the evidence it will?"

    Anxiety Sensation Practice: Choose one feared sensation. Create it intentionally (e.g., spinning for dizziness). Rate your fear before and after. Notice it peaks and passes.

    Anxiety Approach, Not Avoidance: Pick something you've avoided because you might get anxious there. Go there deliberately. Stay until the anxiety peaks and starts to decrease.

    Reframe Practice: When you notice anxiety, say: "Here's that anxiety again. I don't like it, but I can handle it. It's uncomfortable, not dangerous."

    Anxiety History Review: List your 10 worst anxiety episodes. For each, note: What did you fear would happen? What actually happened? Build evidence that anxiety, though awful, is survivable.

    Important Considerations

    • This is a process: Reducing anxiety sensitivity takes time and repeated practice.
    • It gets harder before easier: Facing feared sensations initially increases discomfort.
    • Physical causes matter: Rule out medical conditions before assuming all symptoms are anxiety.
    • Professional guidance helps: Interoceptive exposure is most effective with a trained therapist.

    Remember

    Fear of fear means you're afraid of anxiety itself, not just what causes it

    Anxiety sensitivity creates a vicious cycle: fearing sensations causes more sensations

    Avoidance strengthens the fear; approach weakens it

    The solution is to prove to yourself that anxiety is uncomfortable but not dangerous

    With practice, you can reduce anxiety sensitivity and break free from the fear of fear

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