Sensation Explorer

Sensation Explorer
Get to know your body’s sensations in a safe, controlled way.
⚠️ Please Read Before Starting
Spinning in Chair
Spin around in your chair. Stop if you feel overwhelmed.
0:30
Great Job!
Rate your peak anxiety (0-10): 5
Just Observe: Now, just sit with the sensation (e.g., dizziness). Don’t fight it. Just watch it as it naturally fades away. You are safe.

💡 The Why & How

“Sensation Explorer” is a tool based on Interoceptive Exposure (IE). This is a core component of Cognitive Behavioral Therapy (CBT) for panic disorder and health anxiety.

Who Is This For?

This tool is for people who have a “fear of fear.” That is, you fear the physical sensations of anxiety (like a racing heart, dizziness, or breathlessness) because you believe they are dangerous or are a sign of a serious medical problem.

The Science Behind It

The “panic cycle” often looks like this:

  1. You notice a normal body sensation (e.g., heart skips a beat).
  2. You misinterpret it as dangerous (“I’m having a heart attack!”).
  3. This fear triggers *more* anxiety, which creates *more* sensations.
  4. This confirms your fear, leading to a full-blown panic attack.

Interoceptive Exposure breaks this cycle by helping you voluntarily and safely experience these sensations. You do a simple exercise (like spinning) to bring on dizziness. By doing this on purpose, you learn two critical things:

  • 1. You can control the sensation. You started it, and you can stop it.
  • 2. The sensation is not dangerous. You felt dizzy, but nothing terrible happened. The feeling just… faded away.

Over time, your brain stops seeing these sensations as threats, and the panic cycle is broken.

Data & Privacy

This is a 100% client-side tool. Which exercises you’ve completed is saved only in your browser’s localStorage. No other data is saved or sent to any server. Your privacy is guaranteed.

Disclaimer

This is not therapy. This tool is based on an established therapeutic principle, but it is not a replacement for professional medical advice.

STOP IF YOU FEEL UNSAFE. You are in control. Do not perform any exercise that causes pain or that your doctor has advised against.

Emergency Helplines

If you are in crisis, please contact a helpline.

  • India: Tele MANAS (1800-891-4416)
  • USA: 988 Suicide & Crisis Lifeline (Call or Text 988)
  • UK: Samaritans (Call 116 123)
  • Canada: Talk Suicide Canada (Call 1.833.456.4566)
  • Australia: Lifeline Australia (Call 13 11 14)