CBT for Panic Attacks
A panic attack can feel frightening and overwhelming. Your heart may race, your breathing can change, you may feel dizzy or detached, and you might worry that something is seriously wrong.
Even when you understand that panic itself isn't dangerous, the fear of having another attack can sometimes start affecting where you go, what you do and how you live your life.
CBT can help you understand the panic cycle and develop different ways of responding to the sensations and thoughts that come with it.
What can a panic attack feel like?
Physical sensations
A racing or pounding heart, shortness of breath, dizziness, sweating, shaking, chest discomfort, nausea or feeling very hot or cold.
A sensation
You notice something in your body, perhaps your heart beating faster or your breathing changing.
Frightening thoughts
You may fear that you're going to faint, lose control, have a heart attack, be unable to escape or that something terrible is about to happen.
A frightening interpretation
You may interpret the sensation as a sign that something is seriously wrong.
Changes in behaviour
You might begin avoiding certain places, travelling alone, driving, exercise or situations where you worry you might have another panic attack.
Anxiety increases
The fear causes your body to become even more activated.
Understanding the panic cycle
🔄 The sensations become stronger
You notice the sensations more intensely, which can reinforce the frightening interpretation.
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Sensation → Frightening thought → Fear → Stronger sensations → More frightening thoughts
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CBT can help you understand this cycle and gradually develop different ways of responding to it.
What happens in CBT for panic attacks?
1. Explore your experience
Your therapist will help you understand what happens before, during and after your panic attacks.
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2. Identify the cycle
You'll look at the connection between physical sensations, thoughts, emotions and behaviours.
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3. Develop new strategies
You'll learn practical techniques for responding differently to panic and the fear surrounding it.
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4. Practise between sessions
You may agree on exercises or gradual changes to practise between appointments.
The aim isn't simply to make sure you never experience anxiety again. It's about becoming more confident in understanding and responding to it.
Online CBT with GrowCBT
GrowCBT provides online CBT sessions via secure video appointments, allowing you to access therapy from your own home.
We work with adults across the UK, including clients in Bristol, Birmingham, Cardiff, Manchester, London and other areas.
If you are unsure whether CBT is right for you, you can arrange a free 15-minute consultation to discuss what you are looking for and whether we may be able to help.
Related CBT services
Panic attacks can overlap with a number of other difficulties. You may also find our pages about CBT for anxiety, CBT for depression, CBT for OCD, CBT for Health Anxiety and CBT for low self-esteem useful.
You can also find out more about Men's CBT and Women's CBT.
Start with a conversation
If Panic attacks are affecting your everyday life and you would like to explore whether CBT could help, get in touch with GrowCBT.
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