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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 have created this panic page to help you stop panic attacks and regain control.​
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:
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📞 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 into the facts and research...?​​
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📖 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?
Panic attack mini tool kit
These tools work and they will stop panic!
I use them on the panic helpline and they make a significant difference.
1. Diaphragm Breathing
Stop Panic Free Audio
2. Panic interruption
3. Containment
Try my 4-week panic & anxiety detox
Getting rid of panic atacks for good is about more than just managing panic attacks - it’s about transforming how you think and transforming your lifestyle. Committing to structured healthy habits lowers the body's anxiety levels.​​
It helps to track your progress with in a journal and note down all positive results. When we are fearful we tend to overlook the positive and amplify the negative.
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Terrified of facing your next panic attack alone?
If you are still struggling with panic attacks, please reach out as I can help.
You can stop your panic attacks!