23 Feb 2020: I had the great pleasure and honour of speaking on the topic of anxiety and panic attacks at the recent Sunday Times Life Lessons Festival. The hall was filled to capacity, which highlighted just how many people are affected by anxiety and panic attacks in today’s world.
Anxiety disorders can be deeply debilitating. Panic attacks are often a key component of the anxious condition, and social anxiety is one of the most common manifestations, significantly affecting the lives of many. For others, anxiety may not be as specific. Over time, through the habitual suppression of anxious thoughts and feelings and the avoidance of fear-inducing situations, many people lose sight of the original cause of their anxiety. This can result in what is known as 'generalised anxiety'. Here, anxiety becomes pervasive, woven into daily life, with anxious thoughts, emotional and physical tension, and a sense of dread and apprehension disrupting day-to-day activities and even sleep.
What causes anxiety and panic attacks?
There are several factors that can contribute to anxiety disorders, but I will focus on three key ones.
The first is catastrophic thinking. People with anxiety often imagine worst-case scenarios, typically exaggerating the likelihood of events that are either improbable or not as severe as they seem. Despite the perceived threat being neither imminent nor life-threatening, the person responds emotionally and physically as if faced with real and immediate danger. Spontaneous automatic thoughts and distressing images of extreme scenarios can emerge, heightening anxiety.
The second factor is anxiety expectancy. This refers to the fear of experiencing anxiety itself. People may dread the physical reactions that come with anxiety, such as a racing heart or shortness of breath, which can be highly uncomfortable and, in the case of panic attacks, even painful. The mere expectation of anxiety can trigger panic.
The third crucial factor is avoidance. Research shows a strong link between the anticipation of anxiety and the tendency to avoid situations that might trigger it. This creates a vicious cycle—avoidance may offer temporary relief, but it reinforces the anxiety, making it more ingrained. Moreover, by avoiding feared situations, there is no opportunity to test whether the perceived danger is exaggerated or unfounded. This leads to a deepening sense of anxiety and hopelessness.
Can hypnotherapy help manage anxiety?
Hypnotherapy, when integrated with psychotherapy, can be highly effective in addressing various anxiety disorders and panic attacks. During therapy, we examine the unhelpful thinking patterns and triggers that contribute to anxiety. In some cases, it is valuable to explore past experiences to identify when the 'danger prevention system' began to malfunction. While talking therapy can help uncover these patterns, hypnosis offers an additional benefit: it allows us to access deeper layers of consciousness and explore new ways of thinking and behaving through imaginal exposure in a safe, controlled environment.
As well as identifying individual thought and behaviour patterns, triggers, and situations, we also pay close attention to the person’s physiological symptoms—especially if panic attacks are a significant aspect of their anxiety. Hypnosis can be used to break the vicious cycle of panic by inducing the symptoms of panic in a controlled setting. This allows the person to experience that, although the sensations are uncomfortable, they do not indicate real danger. Through this process, we can demonstrate that a panic attack is a false alarm triggered by a misfiring of the 'danger prevention system'. While in hypnosis, we can explain how these physiological symptoms, such as tight chest muscles, rapid shallow breathing, and a racing heart, are interconnected and how they escalate into a panic attack.
Learning relaxation and breathing techniques is also essential. It is important to practise these techniques when stress levels are low, so they can be effectively employed during moments of high anxiety.
In therapy, we also challenge catastrophic thinking, working through a process of re-evaluating the likelihood of feared events occurring in reality. Here, hypnosis can once again prove invaluable—clients can simulate these events in a vivid, dream-like state, allowing them to gain control over their physiological and emotional reactions in a safe and supportive environment.
If you are struggling with anxiety or panic attacks, it is well worth seeking the support of an experienced hypnotherapist to help you break free from the limitations and distress these conditions bring.
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