Facing Panic Attacks
Living with a panic disorder
A panic attack hits out of nowhere. Your heart races, your chest tightens, and your mind spirals. You feel like you’re losing control—or worse. The fear of it happening again keeps you on edge, making daily life exhausting. But you are not alone.
Panic attacks are common symptom of relationship anxiety—especially if you are going through a break-up or divorce, or in a high-conflict relationship. You don’t have to face this alone!
I’m a CBT therapist and 🪪 Panic Expert. I provide support on a national panic helpline, helping people just like you manage panic attacks in real time. I can help you stop panic attacks and regain control.
Ready to take the first step with me?
📅 Book a Free Session | 👩🏼🦳 Learn More About Me
Health Warning
I’m not a doctor. The information here is for educational purposes only. If you’re concerned about your symptoms, always consult your GP for reassurance.
Need immediate help?
If you’re experiencing a panic attack and need to contact someone right now, reach out to one of these support lines:
📞 Anxiety UK: 03444 775 774 (10.30am–4.30pm)
📞 No Panic: 0300 772 9844 (10am-10pm)
📱 Shout: Text SHOUT to 85258 (Free, 24/7)
📞 Samaritans: 116 123 (Free, 24/7)
What is a panic attack?
A panic attack is an exaggerated fear or anxiety response when there is no real danger. It happens because the mind believes there is an immediate threat, flooding the body with adrenaline and stress hormones. The attack usually peaks within 10 minutes and fades within 20.
Want to dig deeper?
📖 What Triggers a Panic Attack? - Find out what sets them off
🏷️ Panic Attack vs Heart Attack - Key differences - to tell them apart.
📖 Common Signs of a Panic Attack - It isn't just a racing heart.
📖 Panic Attack vs. Anxiety? - Which one do you have?
📖 What's the Link Between Panic Attacks & Health Anxiety? - Why they're often confused
📖 Panic Attacks vs Panic Disorders - Are they really the same thing?
📖 Dating or Commitment Anxiety & Panic Attacks - Are you scared you have picked the wrong partner again?
Three steps to stop panic attacks
Diaphragm Breathing
Diversion
Reassurance
1. Diaphragm Beathing
Why diaphragm breathing works:
✔ When we get anxious we breathe too fast. 'Shallow breathing' makes panic worse as we take in too much oxygen.
✔ Calmly breathing in and out through your nose from the diaphragm re-balances out the oxygen and carbon dioxide levels in your body.
✔ Breathing out through your nose (NOT mouth) sends a signal to your brain to relax.
How to do it:
✔ Breathe in through your nose for a count of 5, letting your belly expand.
✔ Hold for a second, then breathe out slowly through your nose for a count of 5.
✔ Repeat until your body feels calmer.
Breathing in and out through your nose activates the body’s relaxation response, slowing your heart rate and calming your nervous system.
🛠 Healing Tools: Download my free Stop Panic audio guiding you into a relaxed state.
2. Diversion
Why it works:
Panic traps your mind in a cycle of fear. Diversion helps break that cycle by forcing your brain to focus elsewhere.
For 3-4 minutes, divert your full attention onto something else:
🛠 Healing Tools:
✔ Count down from 200 in 2's
✔ Notice, name and describe 5 objects around you.
✔ Crunch ice cubes or eat an extra hot mint
The engaging the activity, the faster your brain will break free from panic.
3. Reassurance
Why it works:
Your nervous system responds to warmth and pressure—so wrapping yourself in a blanket mimics the comforting sensation of a hug, signaling safety to your brain.
🛠 My Reassurance Healing Tools:
Reassure your mind
✔ Thought One: 'I can get through this. I have done it before and will do it again.'
✔ Thought Two: 'This panic attack isn't dangerous it will pass.'
✔ Thought Three: 'This panic attack will only last 20 minutes. I can do that.'
Phone someone you trust for support.
Reassure your body
✔ Wrap yourself in a cosy blanket and lean on fluffy pillow
✔ Make a hot water bottle or warming drink
✔ Listen to calming music
If you still need support, I can help you stop panic attacks and regain control.
Ready to take the first step with me?
📅 Book a Free Session | 👩🏼🦳 Learn More About Me
Do my 4-week panic & anxiety detox
Getting rid of panic for good is about more than just managing panic attacks - it’s about transforming your lifestyle. Committing to new healthy habits is the first step to lasting freedom from anxiety.
🛠 Healing Tools:
🍋 Do my Panic & Anxiety Detox - be panic-free in 4-weeks
✔ Simple daily habits to lower anxiety.
✔ Track progress with my free Detox Journal.
✔ Feel calmer, more in control, and ready to live panic-free.
Get expert help to stop your panic attacks
Terrified of facing your next panic attack alone?
I can help you take back control. With a blend of CBT and proven panic strategies, I can help rewire your mind to stop panic attacks dead in their tracks. Let’s work together. I will use CBT to break the cycle of fear and mindfulness to restore your peace.
🏷️ CBT | 🏷️ Mindfulness
If you would like one-to-one support to stop your panic attacks:
📅 Book a free session | 👩🏼🦳 Learn more about me