The DARE Response for Panic Attacks: A Powerful Tool for Overcoming Anxiety

Panic attacks can be one of the most terrifying experiences a person can go through. They can feel like they come out of nowhere, overwhelming you with feelings of fear, physical discomfort, and a sense of impending doom. During a panic attack, it’s easy to get trapped in the cycle of trying to fight the experience, hoping it will go away. Unfortunately, this approach can often make the attack feel even more intense and longer-lasting.

But there’s good news: the DARE response offers a compassionate and effective way to approach panic attacks, helping you reduce their intensity and duration. DARE stands for Defuse, Allow, Run Toward, and Engage—four steps that can help you face a panic attack head-on, rather than avoiding or resisting it. These steps are designed to help you break free from the fight-or-flight reaction and return to a place of calm and control.

In this blog, we’ll explore the DARE response in detail, explaining each step and how it can help you manage panic attacks with greater ease.

What is the DARE Response?

The DARE response is a strategy that was developed by Barry McDonagh, a mental health expert, and is widely used in treating anxiety disorders, including panic attacks. It’s based on the idea that the best way to manage panic is not to avoid it, but to face it directly and shift your relationship with it. The four key steps—Defuse, Allow, Run Toward, and Engage—work together to help you ride out a panic attack while maintaining your sense of control.

Let’s break down each step in the DARE response:

1. Defuse

The first step in the DARE response is to defuse the panic attack. This means acknowledging the attack without becoming alarmed by it. Often, panic attacks feel worse because we get caught in a loop of fearing the fear itself. We start to think, “This is bad. I’m having a panic attack. Something terrible is going to happen.” This can escalate the attack, making it feel like it’s spiraling out of control.

Instead, defuse the attack by changing your perspective. Remind yourself that panic attacks are not dangerous. They are uncomfortable and unpleasant, but they won’t harm you. They are a natural bodily response to stress and anxiety, and they will pass. Rather than getting swept up in fear, try saying something like, “This is just my body reacting. I’ve been through this before, and it will pass.”

This simple act of acknowledging the attack as temporary and non-threatening can help take the edge off and stop the fear from escalating.

2. Allow

The second step is to allow the panic attack to unfold. This can feel counterintuitive, as many people instinctively try to fight the symptoms of a panic attack—like the racing heart, shortness of breath, or dizziness. But when you try to push away or fight against these sensations, you often make them worse.

Instead, allow yourself to fully experience the panic attack without resistance. Give permission for the symptoms to be there. This doesn’t mean you have to enjoy the experience, but by allowing the sensations to flow without judgment or fear, you take away their power.

Remember: “This is uncomfortable, but it is just temporary. I don’t need to fight it.” The more you can sit with the discomfort, the more you’ll begin to realize that the intensity of the symptoms eventually subsides. It’s like riding a wave—it peaks and then recedes.

3. Run Toward

Once you’ve defused and allowed the panic attack, the next step is to run toward it. This might sound strange, but it’s a key part of breaking the cycle of anxiety. The idea behind this step is that, by running away from the attack or trying to escape it, you inadvertently reinforce the fear and anxiety. You teach your brain that panic is something to be avoided, which only increases the likelihood of future attacks.

Instead, “run toward” the panic attack by mentally or physically embracing the experience. This doesn’t mean you should put yourself in physical danger, but it means you should stop resisting the attack. You might choose to say something like, “I’m going to lean into this. I’m okay. I can handle this.”

By accepting the panic and allowing yourself to experience it fully, you send a message to your brain that panic attacks are not dangerous, and you can tolerate the discomfort. This step helps you break free from the cycle of avoidance and fear.

4. Engage with Life Again

The final step in the DARE response is to engage with life again. After you’ve gone through the process of defusing, allowing, and running toward the panic attack, it’s time to return to your life. You might find that after going through the DARE response, you feel calmer, more grounded, and more in control.

Engage with your surroundings, even if you don’t feel 100% at ease. This might mean returning to whatever you were doing before the attack or doing something that requires your focus, like reading, working, or talking to a friend. Engaging with life shows your mind that the panic attack is not the end of the world and that you can still continue functioning even when you feel anxious.

Sometimes, people feel an urge to isolate themselves or “hide” after a panic attack, but re-engaging with life as soon as possible helps you build confidence and shows your body that you are safe. By returning to normal activities, you reinforce the idea that panic doesn’t have to derail your day or your life.

Why the DARE Response Works

The DARE response works for several reasons:

Reduces Fear of the Panic Attack: The first key reason the DARE response is effective is that it reduces the fear surrounding the panic attack. By acknowledging and defusing the attack, you stop the cycle of anxiety that often leads to an escalation.
Prevents Avoidance: By running toward the attack rather than avoiding it, you break the pattern of fear avoidance that can lead to more anxiety in the future. Avoiding panic attacks reinforces the idea that panic is dangerous, while facing it reduces the fear over time.
Increases Tolerance to Discomfort: The more you practice allowing yourself to experience the uncomfortable feelings without fighting them, the more your brain learns that panic is not life-threatening. Over time, this builds emotional resilience and makes it easier to handle future attacks.
Restores Control: Finally, by engaging with life again, you take back control. You show yourself that you can move forward despite experiencing anxiety, which helps to reinforce a sense of mastery over the situation. This empowers you to continue living your life without being held back by fear.

Tips for Using the DARE Response

Practice Regularly: Just like any other skill, the DARE response gets easier the more you practice it. Try using the DARE steps even when you’re not having a panic attack, to get familiar with the process and build confidence.
Be Patient with Yourself: Panic attacks can be frightening, and it’s natural to feel overwhelmed during the process. Be kind to yourself and remember that it’s okay if things don’t go perfectly the first time you try the DARE response.
Seek Support: If you’re struggling with panic attacks, it can be helpful to talk to a therapist who can guide you through the process and provide additional strategies to manage anxiety.

Conclusion: Taking Control of Panic Attacks with the DARE Response

Panic attacks are unsettling, but the DARE response offers a powerful framework for managing them with mindfulness and acceptance. By learning to defuse, allow, run toward, and engage with life, you can reduce the intensity of panic attacks, break free from the cycle of avoidance, and regain control over your mental health.

Remember, panic attacks are temporary, and by embracing these steps, you can ride the wave of anxiety without being swept away. The more you practice the DARE response, the more confident you’ll become in your ability to handle whatever life throws your way.