Panic
Break the cycle of panic attacks with effective, evidence-based CBT therapy.
A panic attack is a sudden surge of intense fear that reaches a peak within minutes. It can feel absolutely terrifying — many people believe they are having a heart attack, dying, or 'going mad'. While completely harmless physically, panic attacks are extremely distressing and can lead to significant avoidance and restriction of daily life. CBT is highly effective for panic disorder, often producing significant improvement within just a few sessions.
Signs & symptoms
- Sudden intense fear or terror
- Heart pounding, racing, or palpitations
- Shortness of breath or feeling smothered
- Chest pain or discomfort
- Dizziness, light-headedness, or faintness
- Numbness or tingling sensations
- Sweating, chills, or hot flushes
- Nausea or stomach distress
- Feeling detached from yourself or your surroundings
- Fear of losing control, dying, or "going crazy"
How CBT can help
The CBT model of panic focuses on a misinterpretation of bodily sensations. When you notice your heart racing or feel short of breath, your brain interprets this as a sign of danger — which triggers more anxiety, which worsens the physical sensations, which triggers more catastrophic thoughts. CBT breaks this cycle by helping you understand what is actually happening in your body and develop a different relationship with those sensations.
- Understand the panic cycle: how misinterpretation of sensations triggers panic
- Test out catastrophic beliefs through behavioural experiments
- Controlled exposure to feared physical sensations (interoceptive exposure)
- Reduce safety behaviours that maintain panic in the long term
- Develop a clear plan for managing panic if it occurs
Does having panic attacks mean I have panic disorder?
Not necessarily. Many people experience occasional panic attacks without developing panic disorder. Panic disorder is diagnosed when you have recurrent unexpected panic attacks and develop persistent worry about further attacks or significant behavioural changes (like avoiding certain places) as a result. Both occasional panic attacks and panic disorder respond very well to CBT.
If you have been avoiding situations because of fear of panic — such as crowded places, driving, or being alone — CBT can help you gradually and safely re-engage with these situations.