Cognitive behavioral therapy (CBT) is an evidence-based approach that has been shown to be effective in the treatment of panic attacks and panic disorder. Here's how CBT can help people overcome panic attacks:

1. **Understanding the Panic Cycle**: CBT helps individuals recognize the panic cycle, which often begins with a trigger, followed by physical sensations, catastrophic thoughts, increased anxiety, and real panic attack. By identifying each stage, individuals can intervene earlier in the cycle.

2. **Cognitive restructuring**: This involves identifying and combating irrational or exaggerated thoughts that contribute to panic. For example, a person may think, "I'm having a heart attack/" when they feel tightness in their chest. CBT teaches them to replace these thoughts with more realistic ones, such as “It’s just anxiety.”

3. **Exposure therapy**: Gradually and safely exposing individuals to feared situations or sensations can help them understand that their fears are often unfounded. This reduces avoidance behavior and breaks the association between a trigger and the onset of panic.

4. **Breathing and relaxation techniques**: Proper breathing can help regulate CBT and often includes training in deep breathing and relaxation techniques to combat hyperventilation and reduce anxiety.

5. **Develop Coping Strategies**: Individuals learn tools and strategies to cope with anxiety and reduce the risk of a panic attack. This includes grounding techniques, mindfulness practices, and distress tolerance skills.

6. **Homework**: CBT is an active form of therapy. Clients are often given tasks to practice their skills outside of sessions, ensuring they can handle real-world situations.

7. **Educate about panic**: Understanding the physiological bases of panic attacks can be reassuring. Knowing that these symptoms are not harmful or indicative of a more serious health problem can reduce fear.

8. **Monitoring**: Keeping a diary or diary of panic attacks, triggers, and responses can help individuals and therapists track progress and identify trends.

By practicing these strategies repeatedly and reframing negative thought patterns, individuals can reduce the frequency and severity of panic attacks and, in many cases, overcome them completely.

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