When panic takes hold, you deserve more than reassurance.
The racing heart. The frightening thoughts. The uncertainty about when it might happen again. We can explore what's happening, consider practical ways of responding and work towards feeling less ruled by fear.
It's not only the attack. It's what happens around it.
Perhaps you've been in a supermarket, a meeting or the car when, without much warning, your heart began racing. Your breathing changed, the world felt unreal or you suddenly feared losing control. The sensations can be deeply frightening, even when there is no immediate danger.
Sometimes the pressure builds gradually: weeks of worry, poor sleep, work demands, overthinking or a sense that something bad might happen. In other cases, a panic attack seems to appear out of nowhere. Neither experience means you've failed or done anything wrong.
It's also understandable to start planning your life around the possibility of another attack. You might avoid a place, leave early, check how you feel repeatedly or feel safer when someone is with you. Those responses can bring short-term relief, yet may leave the fear feeling larger over time.
My role is to listen properly and work collaboratively. We can explore the anxiety, what helps you feel more grounded and what you want life to look like beyond the fear of panic.
How a cycle of fear can gather momentum.
Stress and anxious thinking can sometimes make the body more alert to danger. Then a normal sensation—such as a faster heartbeat—may feel threatening. The fear of that sensation can increase the physical alarm, which in turn makes the fear feel even more convincing.
This is one way panic can be maintained. It is not a universal explanation or a sign that someone has caused their symptoms by thinking negatively.
Feeling on edge, under pressure or expecting something to go wrong.
A racing heart, dizziness, warmth, shaking or breathlessness.
A frightening explanation for the sensation increases uncertainty.
The increased distress makes sensations more noticeable and alarming.
A useful illustration of a possible pattern—not a diagnostic test. Panic can also arise without an obvious trigger, and new physical symptoms always deserve appropriate medical assessment.
A frightening experience, in body and mind.
Panic attacks are real physical and emotional experiences. People often describe several symptoms arriving together, making it difficult to think clearly in the moment.
Rapid heartbeat, trembling, sweating, nausea or feeling hot and cold.
Feeling short of breath, breathing rapidly or noticing tingling sensations.
Dizziness, light-headedness or a sense of being disconnected from your surroundings.
A feeling that something terrible may happen, or that you might lose control.
Not every frightening symptom is panic.
If symptoms are new, unusual or unexplained, seek medical advice instead of self-diagnosing. For severe chest pain, serious breathing difficulty, collapse or other emergency symptoms, call 999. A GP can help consider other causes and appropriate support.
Support built around you, not a script.
There is value in understanding your symptoms, but there is also value in looking forward. My work combines Solution Focused conversation, clinical hypnosis and carefully chosen NLP-informed exercises, while staying open about the limits of each method.
Solution Focused Psychotherapy
We explore what life might look like with more ease and freedom, noticing existing strengths and agreeing manageable next steps. This isn't about telling you to “just think positively”; it's about working with what is possible and meaningful for you.
Clinical Hypnotherapy
Guided relaxation and focused attention may offer a way to practise calm, build confidence in your ability to respond and support everyday coping. You remain involved and in control. Hypnosis is not a guaranteed remedy for panic attacks.
NLP-informed techniques
Depending on your needs, we may explore how language, imagery, attention and learned responses influence your experience. These are optional, practical tools rather than an evidence-established stand-alone treatment for panic disorder.
CBT-informed understanding
We may consider the connections between anxious thoughts, physical sensations and behaviour. This draws on useful principles without suggesting that I provide a specialist, manualised CBT programme for panic disorder.
Space to understand. Time to practise. A way forward.
There is no fixed timetable that suits everybody. The first conversation helps us decide what support is appropriate and whether it feels right to work together.
Start with your experience
We discuss what has happened, any medical assessment or treatment, and what matters most to you now. There is room for questions without judgement.
Find useful ways of responding
We look at pressure, patterns of worry and coping strategies, with relaxation and other techniques chosen around your needs.
Review real-life changes
We pay attention to your day-to-day experience and what feels different, while recognising that progress may be uneven and that other treatment may be needed.
What about the fear of another attack?
Sometimes the anticipation becomes as difficult as the attack itself. We can make space for that worry, consider what keeps the cycle going and develop responses that are neither dismissive nor driven by fear. This may be especially relevant if you have begun avoiding shops, journeys, meetings or social situations.
When panic begins, you don't need another demand.
These are general self-help ideas consistent with NHS guidance for people who recognise a familiar panic attack. They are not a substitute for medical assessment or an individual care plan.
Recognise the sensations
If medically assessed and familiar, remind yourself that panic sensations are frightening but usually pass.
Let breathing settle
Where comfortable, slow your breathing gently. Avoid forcing deep breaths or holding your breath if that feels worse.
Notice what's around you
Rest your attention on what you can see, hear or feel beneath your feet, without judging how quickly the sensations change.
Choose a sensible next step
If symptoms are different, severe or medically unexplained, seek clinical advice. For an emergency, call 999.
Close to home. Or from home.
Swindon, Wiltshire
In-person appointments with Gary Smith at Best Mind Therapy in North Swindon. Enquiries are welcome from Cirencester, Royal Wootton Bassett, Marlborough and surrounding Wiltshire and Cotswolds areas.
Online across the UK
Video appointments are available nationwide, where this format is appropriate for your circumstances. We can discuss privacy, technology, suitability and other options during your free consultation.
A little more clarity before we talk.
There is no expectation that you arrive knowing exactly what you need. These are some of the questions people may ask when panic attacks begin affecting everyday life.
Can anxiety and negative thinking contribute to panic attacks?
Yes. Ongoing stress, worry and anxious predictions can increase sensitivity to bodily sensations and may contribute to a cycle of panic. But panic attacks can also occur without a clear warning or trigger, so there is no single explanation for everyone.
What does a panic attack feel like?
People may notice a racing heart, dizziness, trembling, sweating, nausea, tingling or feeling short of breath. Some experience a strong fear of losing control or that something terrible is happening. New or unexplained symptoms should be assessed medically rather than assumed to be panic.
Is one panic attack the same as panic disorder?
No. Having a panic attack does not necessarily mean you have panic disorder. Panic disorder involves recurring attacks and ongoing concern or behavioural changes related to further attacks. A GP or suitably qualified clinician can help assess this.
How might Solution Focused Hypnotherapy support me?
Sessions can offer a calm, collaborative space to explore patterns of worry, develop coping strategies, practise relaxation and work towards meaningful everyday goals. Responses differ, and hypnotherapy is not presented as a guaranteed treatment for panic disorder.
Where does NLP fit into your approach?
NLP-informed exercises may be used selectively to explore anxious predictions, language, attention and preferred responses. Evidence for NLP as a treatment for panic disorder is limited, and it should not be regarded as a replacement for recommended clinical treatments.
Will hypnosis make me lose control?
No. In a clinical hypnotherapy session, you remain able to speak, ask questions, move and stop at any point. The process is agreed with you in advance and tailored to your comfort.
Do I need CBT for recurrent panic attacks?
CBT is a recommended evidence-based treatment for panic disorder in NHS and NICE guidance. If attacks are recurrent, severe or causing avoidance, it is sensible to discuss CBT and other appropriate options with your GP or NHS Talking Therapies. The service described on this page does not claim to deliver specialist panic-disorder CBT.
Can we work together online?
Online appointments are available across the UK when suitable. We can discuss privacy, technical arrangements, your symptoms and whether online support is appropriate in the free initial consultation.
How many sessions will I need?
There is no reliable fixed number. We will discuss your aims, the nature of your symptoms and any existing care, then review progress together. The first consultation is free and there is no obligation to continue.
What if I am having symptoms for the first time?
Seek medical advice for new, unexplained or worrying physical symptoms. If you have severe chest pain, serious breathing difficulty, collapse or signs of an emergency, call 999. Do not assume symptoms are panic without appropriate assessment.
You don't have to work it all out before getting in touch.
I'm Gary Smith, a psychotherapist and clinical hypnotherapist. A free, no-obligation consultation is simply an opportunity to talk about what you've been experiencing, ask questions and consider the most appropriate way forward.
Clinical information: NHS Panic Disorder · NICE CG113 · CAP hypnotherapy advertising guidance. This page offers general information and is not a substitute for individual medical advice.