Helping Build Resilient Minds
Finding Your Way Through Panic Attacks and Anxiety
What are Panic Attacks?
Although common, some people aren’t sure if their experiences “count” as a panic attack, while others can readily identify them. Panic attacks can feel sudden, intense, and overwhelming — like a wave of fear that completely takes over. Your heart might race, your breathing might tighten, and you may feel shaky, light-headed, or disconnected from the world around you.
Even though panic attacks aren’t dangerous, they can feel terrifying and leave you worrying constantly about when the next one might strike.
If this is happening to you, it’s not because you’re “weak” or “losing control.” It’s a deeply human response — your mind and body trying (albeit unhelpfully) to protect you. You might find yourself:
- Avoiding places or situations “just in case”
- Carrying “safety items” (like water, medication, or your phone) to feel prepared
- Constantly scanning your body for signs of anxiety
- Worrying about having another attack (this “fear of fear” is known as anticipatory anxiety)
- Avoiding exercise or activities that increase your heart rate
- Repeatedly seeking reassurance from loved ones
These patterns are understandable attempts to feel safe — but over time, they can make your world feel smaller and life feel more restricted. A panic attack is a sudden surge of intense fear or discomfort that reaches a peak within minutes. During a panic attack, you might experience:
- Rapid heartbeat or palpitations
- Shortness of breath or a feeling of being smothered
- Chest pain or tightness
- Sweating or chills
- Trembling or shaking
- Feeling dizzy, light-headed, or unsteady
- Nausea or stomach distress
- Numbness or tingling sensations
- Feelings of unreality (derealisation) or feeling detached from yourself (depersonalisation)
- Fear of losing control, “going crazy,” or dying
These symptoms can feel so powerful that many people fear they’re having a heart attack or a serious medical emergency.
Why Panic Attacks Feel So Overwhelming
Panic attacks happen when your body’s alarm system — the fight-or-flight response — gets triggered, even though there’s no real danger. Your brain misinterprets normal bodily sensations (like a racing heart or dizziness) as signs of immediate threat.
Thoughts such as:
- “I’m having a heart attack.”
- “I might faint or collapse.”
- “I’ll embarrass myself.”
- “I won’t be able to escape or get help.”
turn harmless sensations into something terrifying. This leads to a cycle:
Anxiety → physical sensations → catastrophic thoughts → more anxiety → full-blown panic.
How Panic Patterns Develop
Panic attacks often develop over time and don’t appear “out of the blue.” They can be linked to:
- Stressful life events or transitions
- Past experiences of trauma or sudden loss
- Growing up in environments where anxiety was high
- Learning to fear bodily sensations or believe they must always be controlled
- A sensitive or highly tuned-in nervous system
As these experiences shape us, we can develop a strong fear of fear itself — also called anticipatory anxiety. This fear of future panic can lead to avoiding activities, places, or sensations that might “trigger” an attack, creating a smaller and more restricted life over time.
The Impact of Avoidance and Safety Behaviours
Understandably, people try to avoid having panic attacks at all costs. You might:
- Stay home more often
- Stop exercising or avoid anything that makes your heart race
- Plan your day around avoiding triggers
- Carry items you believe will “save” you
- Rely heavily on others for reassurance or safety
While these behaviours can feel protective in the moment, they reinforce the idea that panic is dangerous and unmanageable. Over time, this can limit your freedom, affect relationships, and undermine confidence.
How Therapy Can Help?
Panic attacks respond very well to evidence-based therapy. My integrative approach includes:
- Cognitive Behavioural Therapy (CBT) — to challenge catastrophic thoughts and unhelpful patterns
- Interoceptive Exposure — to help you feel safe with bodily sensations
- Acceptance and Commitment Therapy (ACT) — to support living a values-led life, even with anxiety
- Compassion Focused Therapy (CFT) — to soften self-criticism and build self-kindness
- Mindfulness and grounding — to help you feel steadier and more present
We work together at your pace, creating a safe space to explore and grow.
Next steps
If panic attacks are holding you back from the life you want, you don’t have to face it alone. You are not “broken” — you’re human, and support is available.
I offer sessions in-person at Peckham Levels, South London, and online. I welcome people from all backgrounds, including those with trauma and complex emotional challenges.
You can learn to live with more calm, courage, and connection — even when anxiety shows up.
Get in touch today to book a free 30-minute consultation. Let’s take that first step together, side by side.