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Overcoming Panic and Anxiety Attacks: Facts & Plans of Action

Updated: Mar 25


How to overcome anxiety and panic attacks

Why are so many of us experiencing Panic and Anxiety Attacks in the UK?


It is difficult to say for certain why Panic Attacks may be on the increase in the UK or any other specific region. There are many potential factors that could contribute to an increase in Panic Attacks, including stress, anxiety, and other mental health issues, as well as various environmental and social factors. In this article we will look at ways for overcoming anxiety and panic attacks.


Stress and anxiety are common triggers for Panic Attacks, and it is possible that increased levels of stress and anxiety in the UK could be contributing to an increase attacks. Stress and anxiety can be caused by a variety of factors, including work-related stress, financial concerns, relationship problems, and other personal or external stressors.


Additionally, other mental health issues, such as depression or post-traumatic stress disorder (PTSD), can also increase the risk of attacks. Environmental and social factors, such as living in a high-stress or chaotic environment or experiencing major life changes or traumas, can also contribute to an increase in Panic and Anxiety Attacks.


It is important to note that there is no one single cause of Panic Attacks, and the specific factors that contribute to an individual's risk of experiencing attacks can vary widely. If you are concerned about Panic attacks, it is important to seek help from a mental health professional who can assess your individual situation and provide appropriate treatment.

Are Panic and Anxiety Attacks the same?


Panic Attacks and Anxiety Attacks can be similar in some ways, but they are not the same thing. Both panic attacks and anxiety attacks can cause symptoms such as increased heart rate, difficulty breathing, and feelings of anxiety or fear. However, panic attacks are often more intense and can be more physically and emotionally distressing than anxiety attacks.


A Panic Attack is a sudden and intense episode of fear or anxiety that typically lasts for a few minutes. Panic attacks can come on suddenly and without warning, and can be accompanied by physical symptoms such as shortness of breath, chest pain, and dizziness. Panic attacks can be terrifying and can interfere with a person's ability to function normally.


An anxiety attack, on the other hand, is a sustained period of intense anxiety or fear that may last for several hours or even days. Anxiety attacks can also cause physical symptoms such as increased heart rate, difficulty breathing, and feelings of panic, but they are typically less intense and shorter in duration than panic attacks.


It is important to note that both panic attacks and anxiety attacks can be treated effectively with the help of a mental health professional. If you are experiencing panic attacks or anxiety attacks, it is important to seek help to manage these symptoms and improve your overall well-being.

Are Men and Women equally susceptible to Panic and Anxiety attacks?


Man and Woman panicking

There is evidence to suggest that men and women may be equally susceptible to panic and anxiety attacks. Panic and anxiety disorders can affect people of all ages, genders, and backgrounds, and there is no one single factor that determines an individual's risk of developing these conditions.


However, research has shown that women are more likely to experience Anxiety Disorders than men. In the United States, for example, studies have found that women are about twice as likely as men to experience an anxiety disorder at some point in their lives. This may be due to a variety of factors, including hormonal differences, societal expectations and stressors, and other biological and environmental factors.


It is important to note that while men and women may be equally susceptible to Panic and Anxiety Attacks, they may experience these conditions differently and may require different approaches to treatment.


How to recognise a Panic Attack and what to do?


A panic attack is a sudden and intense episode of fear or anxiety that typically lasts for a few minutes. Panic attacks can come on suddenly and without warning, and can be accompanied by physical symptoms such as shortness of breath, chest pain, and dizziness. Panic attacks can be terrifying and can interfere with a person's ability to function normally.


Here are some common symptoms of a panic attack:

  • Rapid or pounding heart rate

  • Chest pain or discomfort

  • Shortness of breath or feeling of choking

  • Trembling or shaking

  • Sweating

  • Chills or hot flashes

  • Nausea or abdominal discomfort

  • Dizziness or light-headedness

  • Feelings of detachment or unreality

  • Fear of dying or going crazy

  • Numbness or tingling sensations

If you are experiencing a panic attack, it is important to try to remain calm and take steps to help manage your symptoms. Here are some things you can try:

  • Take slow, deep breaths to help calm your body and mind.

  • Use positive self-talk to reassure yourself that you are safe and that the panic attack will pass.

  • Try to focus on an object or activity in the present moment to help ground yourself.

  • Remind yourself that panic attacks are temporary and that you have experienced them before and been able to cope.

  • Try to engage in a relaxing activity, such as taking a walk or listening to calming music.

  • Seek support from a trusted friend or family member, or consider talking to a mental health professional.

It is important to remember that Panic Attacks in themselves are not life-threatening and will pass with time. However, if you are experiencing Panic Attacks frequently or if they are interfering with your daily life, it is important to seek help from a mental health professional who can assess your individual situation and provide appropriate treatment.


What types of treatment can help to Stop Anxiety and Panic Attacks?


CBT Chart

There are several types of treatment that can help to stop anxiety and panic attacks. The most effective treatment plan will depend on the specific needs and circumstances of the individual, but common treatments for anxiety and panic attacks may include:

  • Cognitive-Behavioural Therapy (CBT): This type of therapy helps individuals identify and change negative thought patterns and behaviours that contribute to anxiety and panic attacks. CBT can be effective in reducing the frequency and severity of panic attacks and improving overall functioning.

  • Practicing Guided Meditation Listening to a pre-recorded Meditation session produced by a professional therapist. We have one on our website HERE

  • Practicing Self-Hypnosis. Using a pre-recorded session by a professional Hypnotherapist. Our Panic and Anxiety Attacks CD has been a Best Seller on Amazon for several years and we are proud to have received over 100 reviews mostly 5 Star. The download version is on our website

  • Exposure Therapy: This type of therapy involves gradually exposing an individual to the things that trigger their anxiety or panic attacks in a controlled and safe environment. Over time, this can help individuals learn to cope with and reduce their anxiety or panic attacks.

  • Medications: There are several types of medications that can be effective in reducing anxiety and panic attacks, including antidepressants and benzodiazepines. Medications should be used in conjunction with therapy and should be carefully monitored by a healthcare professional.

  • Relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help to reduce anxiety and panic symptoms. These techniques can be learned through therapy or practiced on your own.

  • Lifestyle changes: Making changes to your diet, exercise routine, and sleep habits can help to reduce anxiety and panic attacks. Reducing caffeine intake and avoiding alcohol and other substances that can contribute to anxiety can also be helpful.

Lifestyle Changes for Anxiety and Panic Attacks.


A woman practicing deep breathing

There are several lifestyle changes that may be helpful in managing Anxiety and Panic Attacks over the long term. These strategies may include:

  • Practice relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help you calm your body and mind.

  • Exercise regularly: Regular physical activity can help reduce anxiety and improve your overall sense of well-being.

  • Get enough sleep: Lack of sleep can contribute to anxiety, so it's important to get enough rest.

  • Eat a healthy diet: Eating a balanced diet that is rich in nutrients can help support your physical and emotional health.

  • Avoid caffeine and alcohol: Both caffeine and alcohol can increase anxiety, so it's important to limit your intake of these substances.

  • Practice good self-care: Take time to relax and do things that you enjoy. It's also important to take breaks and set limits on your responsibilities to reduce stress.

It's important to remember that it may take time and effort to effectively manage Anxiety and Panic Attacks, but with persistence and the right strategies, it is possible to reduce their frequency and intensity.

Self Hypnosis recordings to help stop Panic and Anxiety Attacks.



Self-hypnosis is a technique that can be used to help manage anxiety and panic attacks. It involves inducing a state of deep relaxation and focusing the mind on positive, calming thoughts. that can guide you through the process of inducing a state of Hypnosis and providing positive suggestions for managing Anxiety and Panic Attacks.


Our Self-Hypnosis Download on our website has consistently been one of our top sellers.


It's important to keep in mind that If you are experiencing severe Anxiety or Panic Attacks, it is important to speak with a healthcare provider to determine the best course of treatment.


Here are a few tips for using our Self-Hypnosis recording to help with Anxiety and Panic Attacks:

  • Find a quiet, comfortable place where you can relax and focus on the recording. This could be a room in your home, a park, or any other location where you feel calm and at ease.

  • Follow the instructions provided in the recording. Our session recordings will guide you through the process of inducing a state of hypnosis and providing positive suggestions for managing Anxiety and Panic Attacks.

  • Practice self-hypnosis regularly. The more you practice, the better you will become at entering a state of hypnosis and the more effective the technique will be for managing Anxiety and Panic Attacks.

  • Don't be discouraged if you don't see immediate results. It may take some time for the techniques learned through self-hypnosis to take effect. It's important to be patient and continue practicing regularly.

We hope this information and these tips are helpful! If you have any other questions or would like more information on Self-Hypnosis, feel free to ask.

"This article represents the personal views and opinions of the author and should not be taken as representative of the official policy or position of any organization, professional, expert, or individual."

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