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Panic Attacks
Panic attacks are sudden, intense episodes of fear or discomfort that can feel overwhelming and frightening. They often appear without warning and may be accompanied by powerful physical sensations such as a racing heart, shortness of breath, dizziness, or chest pain, which can sometimes be mistaken for a medical emergency.
Though panic attacks are not life-threatening, the experience can be deeply unsettling and leave individuals feeling anxious about when the next one will occur. This fear of recurrence can lead to avoidance behaviours, increased anxiety, and disruption to everyday life, work, or relationships.
At Sage Psychology, we offer therapy for panic attacks in Wimbledon and Epsom, helping individuals understand the root causes, manage symptoms, and regain control over their wellbeing.
Understanding Panic Attacks
Panic attacks can be triggered by stress, trauma, or periods of emotional overwhelm, but sometimes they occur without an obvious cause. Repeated or unexpected panic attacks may be a sign of panic disorder. Common symptoms of a panic attack include:
Sudden onset of intense fear or discomfort
Rapid heartbeat or chest tightness
Shortness of breath or a choking sensation
Dizziness or light-headedness
Sweating, shaking, or chills
Nausea or stomach discomfort
Numbness or tingling in hands or feet
Feeling detached from reality (derealisation)
Fear of losing control or “going crazy”
A strong urge to escape the situation
The symptoms typically peak within 10 minutes but can leave a lasting sense of vulnerability or exhaustion. Without support, individuals may begin to avoid public spaces, travel, or social interaction out of fear of triggering another attack.
Strategies to Manage Panic Attacks
Although panic attacks can feel uncontrollable in the moment, there are strategies to help reduce their intensity and frequency over time:
Learn grounding techniques: Focus on the present moment through methods like 5-4-3-2-1 sensory grounding, or by slowly counting your breaths to calm your nervous system.
Challenge catastrophic thinking: Notice and question the unhelpful thoughts that accompany a panic attack. Remember that while the sensations are intense, they are not dangerous.
Create a safe environment: Identify people, places, or rituals that help you feel calm and safe. Having access to soothing spaces can reduce anxiety about recurrence.
Keep a panic journal: Document what you experience and when it happens. This can help identify patterns or triggers and support progress in therapy.
Build body awareness: Learn to notice early warning signs of panic, such as shallow breathing or muscle tension, so you can intervene early.
Practice self-compassion: Panic attacks are not a sign of weakness. They are your body’s response to overwhelming stress. Treat yourself with patience, not shame.
Seek professional support: Working with a therapist can help you understand what’s driving your panic attacks, reduce their impact, and restore confidence in your ability to cope.
Panic Attack Therapy in Wimbledon and Epsom
At Sage Psychology, we offer expert therapy for panic attacks to individuals in Wimbledon, Epsom, and online. Our supportive, non-judgmental sessions are designed to help you uncover underlying causes, learn effective coping tools, and reduce the intensity and frequency of panic attacks.
We use an integrative approach to treatment, drawing on Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Compassion Focused Therapy, and mindfulness-based strategies, tailored to your unique experience and needs.
Free 20-Minute Initial Consultations
Finding the right therapist can make a big difference in your recovery journey. That’s why we offer a free 20-minute online consultation with one of our psychologists in Wimbledon or Epsom. This gives you a chance to share your concerns, learn about our approach, and decide whether our therapy feels right for you.
All sessions are held online, offering you flexibility, privacy, and comfort. If you’re ready to take the first step toward managing panic attacks and reclaiming your sense of safety, book your free consultation or speak to our team today.
Finding the right therapist for your needs is so important. That’s why we offer a free online 20 minute consultation with one of our therapists for you to see what therapy with them would be like.