CBT for Panic Attacks

There can be few things in life that are more frightening than experiencing a panic attack. Characterised by a sudden, overwhelming surge of fear, panic, or anxiety, it can trigger severe physical reactions including shortness of breath, racing heartbeat, chest pains and more. If you suffer from regular panic attacks, Cognitive Behavioural Therapy is a proven, effective psychological treatment. At KlearMinds, our experienced CBT therapists for panic attacks are available for personal sessions in Central London and also for online therapy.
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What Is A Panic Attack?

It happened again. One minute you were trying to fall asleep, and the next thing you knew, you were sitting up straight in your bed struggling to catch your breath. You started to pace around, opened a window, lay down and sat back up again, but nothing seemed to help. As your heart pounded rapidly, your anxiety grew to the point that you wondered if this was the end for you. About 20 minutes later, however, you were still alive and able to see the incident for what it really was: another panic attack.

The attack can be triggered by a specific situation, or it can strike out of the blue, and it typically lasts somewhere between 5-20 minutes. During the panic attack, your mind perceives a threat, which causes your body to go into fight-or-flight mode. Your body tries to take in extra oxygen, which can cause rapid breathing. In addition, hormones such as adrenaline are released, resulting in a rapid heartbeat.

Panic attacks are very frightening when they occur, and although they are not usually physically harmful, some people feel they might die when they are in the throes of an attack. Many people find CBT for panic attacks to be an effective treatment option.

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Symptoms Experienced During a Panic Attack Can Include:

Physical Symptoms

  • Heart palpitations
  • Sweating
  • Shaking or trembling
  • Chest pains
  • Feeling lightheaded or dizzy
  • Hot or cold flushes

Mental Symptoms

  • A sudden spike in anxiety, with or without cause
  • Feeling detached from your surroundings
  • An intense fear of going crazy or dying

How Can CBT Help With Panic Attacks?

Even though panic attacks manifest themselves physically, they are a chiefly psychological issue, and getting to the root of the issue is the best way to keep panic attacks at bay. A CBT therapist can examine the thought patterns that trigger or sustain a panic attack and help sufferers reframe their fears and anxieties in a more realistic light. Treating panic attacks with Cognitive Behavioural Therapy typically involves a frank assessment of:

  • Your thoughts leading up to a panic attack
  • How you react when an attack occurs
  • The thoughts that run through your mind during the attack itself

Your therapist will help you replace negative thought patterns with more balanced ones that are less likely to trigger panic attacks.

Much of its success as a treatment for panic attacks lies in the fact that cognitive behavioural therapy teaches people useful thought management skills that can be applied to the situations they encounter in daily life. Your therapist can also suggest breathing techniques and other coping mechanisms that can alleviate the symptoms when a panic attack does strike.

How Effective is CBT Help With Panic Attacks?

CBT is believed to be one of the most effective psychological treatments for panic attacks. Although no single treatment works for everybody, its high success rate makes it a great starting point for most individuals. The National Institute for Health and Care Excellence (NICE) suggests between 7 and 14 hours of CBT for panic attacks over a period of four months on average, but your therapist can suggest a timescale that is appropriate for the severity of your problem.

The next time a panic attack sets in, try to remind yourself that you are not in danger and that the sensation will pass. We’ve put together 10 Tips for Managing Panic Attacks – keep it handy so you can be prepared the next time you feel panicked.

If you want to minimise the frequency and severity of future panic attacks, consult with one of KlearMinds’ CBT therapists who specialises in cognitive behavioural therapy.

CBT for Anxiety and Panic Reviews

Free from Anxiety – Finally Able to be Myself
I have struggled with anxiety for my entire life and when I first met with Judy I thought she would help me manage it but I would never be able to overcome it. With Judy’s help I would no longer consider myself an anxious person… Therapy is much more than talking to someone… it has allowed me to finally be myself, without anxiety preventing me from doing things or making me act in ways that I am ashamed of….
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A Young Professional
Overcome Anxiety, Sleep Problems, Work Stress, Conflict
…I found myself with increasing anxiety, problems with sleeping and lack of appetite. I felt like my head was a muddle of negative thoughts… being antagonised by workplace stress and conflict, as well as a lifelong lack of self-confidence. I immediately connected with Judy…I wanted to move forward with practical techniques to help me cope better… I can honestly say I have felt like a different person ever since… If…you are …
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Anonymous
Better Able to Cope with Anxiety & OCD
Amanda was able to help me think through a lot of thoughts that made me feel extremely stuck and hopeless at the time. It’s not a quick fix but with the will to put in mechanisms that Amanda gave me and realisations that I was able to have through therapy, I am doing much better and am able to cope with my anxiety and OCD a lot better… the whole experience was a process but one that I will continue with confidence …
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Asuka (Digital Designer)
Developing Lasting Happiness – Overcoming Anxiety and Depression
I didn’t really know whether counselling would help when I first went to see Maggie. All I knew was that I was feeling increasingly isolated and unhappy, anxious about the future and fed up with the way my life was going. All that changed over the next few months… each week I grew stronger, more empowered and liberated thanks to her skill and expertise. She has made a big difference to my life and …
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Senior HR Manager
Overcoming Anxiety
I found my sessions with Maggie immensely helpful. Maggie’s approach is not the least bit intimidating and immensely practical in nature. She helped me to identify the issues which cause me anxiety and to find techniques which enabled me to deal with them as they arose. I now feel I have the tools necessary to deal with the various stresses in my life and that I can adapt these tools to …
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Investment Banker
Overcoming Anxiety & Building Self-Confidence, Career, Relationships
I started to see Maggie for ways to help me deal with old patterns of thoughts which lead to increased levels of stress and low confidence. She really helped me understand the roots of my thinking, how things had changed through time and ways in which I could shape my thoughts differently and break free of my old patterns. As a result, my stress levels have vastly improved… I have also been able to break away from old …
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Financial Analyst
Learn Techniques to Help with Anxiety, Depression & Addiction
I found my time in therapy with Judy a very positive experience… I suffer from generalised anxiety, social anxiety, depression and porn addiction… I tried other therapists a couple of times for several months which didn’t help, but I could tell in the first session Judy was likely to be able to help me. It’s important to find the right therapist for you. I’m able to look forward to things again and…. The things I found most helpful about therapy with Judy were ….
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Get Help with Anxiety & Change Your Outlook
…I was very nervous about starting therapy…I didn’t know where to start or what to expect…After and initial chat, I ended up having sessions with Maggie…which is where my outlook changed. I struggled with anxiety around eating…I immediately felt at ease with Maggie…I am in a much better space now and couldn’t have done that without Maggie. Not only did she help me sort through my thoughts but has….
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Financial Services Professional
Improve Relationships, Overcome Anxiety and Loneliness
…I struggled to cope with the negative emotions that arose from the end of a long-term relationship as well as the feelings of anxiety, isolation and loneliness …. Our sessions had a huge impact on my life; I quit smoking, I take better care of myself, I am more emotionally and financially stable, and I am in a secure relationship. Paul would give ….
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Rachel, Operations Manager
Control Anxiety – Depression – Improve Relationships – Career Coaching
…therapy with Judy… has changed my life forever. I suffered daily from anxiety and.. negative thought[s].. holding me back..in my relationships… during lockdown..i was put at risk of redundancy.. I saw 3 different therapists before this, none of which really understood and helped me… Judy helped me understand things… control my anxiety… get back on track… I was blown away with her….
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Events Producer
Overcoming Anxiety & Work Stress – Improving Career & Relationships
After a number of false starts with therapists, I can only say that I wish I had found Maggie sooner! Over a period of 15 years I had seen multiple therapists and psychiatrists to address issues relating to anxiety, depression and workplace stress. With invariably unsatisfying results, I was extremely skeptical about seeing another therapist… utterly pessimistic about the possibility of being happy. My skepticism proved unfounded.
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Dan, Civil Servant
Should I Get Married? Gaining Clarity
When my partner proposed… I hit a complete crisis of confidence…wondering whether I was making the biggest mistake of my life. Without Maggie’s help I think…. I’d have come to some very different, rash decisions…. With Maggie I…was able to gain real clarity not only regarding my engagement but many other aspects of my life. Most importantly I’ve been left with excellent tools and strategies to help me …
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Financial Services
Overcoming Career Anxiety & Work Stress
I had never thought I was someone who would need counselling or therapy, as I had always been very strong. However when my career wasn’t going quite as I had planned it, I found I was becoming very negative and mentally spiralling out of control – in fact turning myself into a victim. Maggie was outstanding at providing me with what I needed, not as a “quick fix” but by giving me the tools to use whenever I may need…
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Corporate Finance Lawyer

Meet Our Experienced Therapists

Maggie Morrow, counselling, CBT therapy, life coach and psychotherapist London. MSc Integrative Psychotherapy, BSc Psychology, Adv Dip, UKCP.

Maggie Morrow, Award Winning Psychotherapist, Counsellor & Life Coach

Maggie Morrow is an award winning psychotherapist, an accomplished life coach and counsellor, and Founder of KlearMinds. In 2007 she was awarded the BACP National Award for advancing the quality of therapy service provision to the highest standards in the UK.
Maggie’s experience spans over 25 years helping people overcome problems so they can enjoy more fulfilling and satisfying lives.

 

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Paul Glynn, counselling, CBT therapy and psychotherapist London. MSc Counselling, PG Adv Cert CBT, Adv Cert Clinical Supervision, BPhil, MBACP (Accred).

Paul Glynn, Clinical Director, Psychotherapist, Counsellor & Couples Therapist

Paul Glynn holds over 35 years experience as a therapist and is KlearMinds Clinical Director. Paul offers a warm, pragmatic and interactive approach to help you understand and go beyond the difficulties you are facing. He is passionate about empowering clients to develop the tools that can help them to resolve stuckness and positively change repetitive, problematic behaviours.
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Jess Lammin, CBT therapy and psychotherapist London. MA Art Psychotherapy, BA, Certs, HCPC, BAAT.

Jess Lammin, Clinic Director & Psychotherapist

Jess holds over 20 years of experience as a therapist and is a KlearMinds Clinic Director. She draws upon a range of therapies including psychodynamic, CBT and mindfulness. Jess is skilled in helping clients gain new perspectives for understanding problems which provide powerful foundations for achieving positive change. She works collaboratively, helping you understand and improve problems from the root upwards.
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Judy Harrison, counselling, CBT therapy and psychotherapist London. PG Dip Psychotherapy, Dip Mediation, Mindfulness Meditation Cert, Cert Psychotherapy, Dip Counselling, Cert Education, B’Ed (Psychology), Dip Clinical Supervision, UKCP, BACP, UKAHPP.

Judy Harrison, Psychotherapist, Couples Therapist

Judy holds over 25 years experience as a psychotherapist, with individuals and couples. She utilizes a wide range of therapies, including CBT and psychoeducation and has considerable experience in Career Coaching, Mindfulness Meditation and Mediation. Judy works proactively with clients to help them understand and address problematic situations and experiences and develop positive skills they can draw upon for life.
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Kate Thomlinson, counselling, CBT therapy and psychotherapist London. MA Counselling & Psychotherapy, Adv Dip, UKCP, SEA, CEC.

Kate Thomlinson, Psychotherapist & Counsellor

Kate is a highly skilled therapist with over 9 years experience. She has worked successfully in a variety of settings, including media, TV, journalism, law and higher education. She draws upon a broad range of therapeutic skills including existential, CBT, mindfulness and psychoeducation to enable clients to achieve the outcomes they want, in terms of professional and personal satisfaction and wellbeing.
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Amanda Reynolds, counselling, CBT therapy and psychotherapist London. Adv Dip CBT, Dip Counselling, BSc Psychology, Cert Counselling, BACP.

Amanda Reynolds, Psychotherapist & Counsellor

Amanda is a highly experienced Advanced CBT and Integrative therapist with more than 11 years experience. She draws upon a wide range of therapies and works proactively to help clients understand, process and resolve their concerns and conflicts. Amanda can assist you to quickly identify problematic thoughts and behaviours which negatively impact your personal and professional well-being.
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Karen Gubb, psychologist London. PhD Psychology, MA Clinical Psychology, BSc (Honours) Psychology, BSc, PCC (International Coaching Federation), HCPC, BPS.

Karen Gubb, Psychologist & Executive Coach

Karen is a highly experienced psychologist, executive and career coach with over 21 years experience. Karen draws upon a variety of therapies and coaching skills, tailoring her approach, to best suit the learning style of each client. Karen works proactively. She can help you understand and constructively change problematic thoughts and patterns of behaviour so you can realise your personal goals.
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Tania Turner, counselling and psychotherapist London. BA (hons) Psychotherapeutic Counselling, Couples Counselling Cert, Mindfulness Cert, MBACP.

Tania Turner, Counsellor & Couples Therapist

Tania is an experienced psychotherapist and couples counsellor with over 10 years experience. She is highly skilled in helping couples and individuals address a wide range of concerns. She has a warm, collaborative, insightful approach and uses a range of therapies including psychodynamic and mindfulness, to enable her clients to understand and resolve issues constructively.
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Annette Wozniak, counselling, CBT therapy and psychotherapist London. MA Clinical Psychology, BA (Hons) Psychology, HDEd, BA, HCPC.

Annette Wozniak, Clinical Psychologist

Annette is a highly experienced clinical psychologist with over 16 years experience working with individuals, couples and families. She is skilled in a range of different therapy approaches including CBT and mindfulness, which enables her to constructively tailor therapy sessions to meet your particular needs. Annette works empathically and collaboratively, providing you with useful insights and tools for problem solving.
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Rachel Power, counselling, CBT therapy, life coach and psychotherapist London. PG Dip Psychotherapy, MSc Career Coaching, Dip CSB, MA, MA, BA (Hons), BACP, FHEA.

Rachel Power, Couples Therapist, Psychotherapist, Coach

Rachel holds extensive experience in providing expert couples and individual therapy and coaching. She draws on a range of therapies including CBT, mindfulness and coaching in tailoring her approach to best suit your learning style. Rachel adopts a proactive, balanced and empathetic approach helping people understand problematic patterns of behaviour and communication.
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Amanda James, counselling, CBT therapy and psychotherapist London. Dip Therapeutic Counselling, PG Dip Attachment Theory, Mindfulness, Adv Dip, BACP.

Amanda James, Psychotherapist & Counsellor

Amanda is a highly skilled therapist with over 12 years experience. She can show you ways to gain clarity regarding your concerns and better understand the factors that are holding you back. Amanda can help you gain an enhanced understanding of yourself and others. She can show you effective strategies for coping with difficulties and constructive ways you can progress positively, towards achieving your goals.
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Hundreds of clients have trusted KlearMinds to help them find a therapist. Our Clinical Directors review every enquiry to match you with an expert therapist who can help you resolve your concerns and achieve your goals. Simply complete our enquiry form or request a telephone call to find a therapist who is the best match.

Frequently Asked Questions

What Is Cognitive Behavioural Therapy?
In order to understand how CBT can help with panic attacks, it’s important to know what this type of therapy entails. Working with a trained CBT therapist, you will examine the relationship between your thoughts, feelings and behaviours and uncover certain patterns of thinking that result in beliefs or actions that are destructive. You will then learn how to direct them towards more constructive behaviour patterns.

CBT is a goal-orientated therapy that focuses on a specific problem. The NHS has increased the provision of access to Cognitive Behavioural Therapy in primary care on account of its effectiveness to help people manage issues such as panic attacks, anxiety, depression and more. It is also an active intervention in the sense that patients are expected to practise the skills they learn outside of the therapist’s office.

As the name suggests, CBT consists of two elements: cognitive therapy and behavioural therapy.

How does CBT Therapy Work?

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Maggie Morrow, counselling, CBT therapy, life coach and psychotherapist London. MSc Integrative Psychotherapy, BSc Psychology, Adv Dip, UKCP.
Author: Maggie Morrow, Award Winning Psychotherapist, Counsellor & Life Coach
Last updated: 31st October 2024

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