Fear is supposed to protect us. But it becomes a problem when the alarm feels much bigger than the situation in front of us—or when it continues to go off even though we know we are safe.
You may experience a sudden rush of panic without understanding where it came from. Or your fear may be closely connected with something particular, such as flying, driving, vomiting, needles or being somewhere you cannot easily leave.
Either way, the reaction can feel very physical and very real.
People often tell me that they know their fear is out of proportion. Knowing that doesn’t necessarily stop their heart racing, their stomach turning or the urge to get away.
This section brings together my pages about panic, particular fears and the support available.
Panic attacks
A panic attack can bring a sudden and intense feeling that something is wrong.
You may notice:
- a racing or pounding heart
- shaking or sweating
- dizziness or feeling faint
- chest discomfort
- breathlessness
- nausea
- tingling or numbness
- feeling detached from yourself or your surroundings
- a fear of losing control, collapsing or dying
The sensations can be frightening, particularly when they happen for the first time.
Once the episode has passed, you may begin worrying about it happening again. You monitor how your body feels, plan where you could escape or avoid places where help might seem difficult to reach.
That fear of another attack can gradually begin to shape everyday life.
Read about panic attacks and anxiety support
When a fear is connected with something specific
A phobia or strong situational fear is usually connected with a particular object, activity or situation.
People contact me about fears involving:
- flying
- driving
- vomiting
- needles or medical procedures
- enclosed spaces
- heights
- animals or insects
- public speaking
- being trapped or unable to leave
Some people avoid the situation completely. Others continue doing it but experience days or weeks of anxiety beforehand.
The fear may have developed after a difficult experience, although there isn’t always an obvious starting point.
Avoidance can quietly make life smaller
Avoiding something frightening brings immediate relief. You don’t have to experience the situation or the feelings that come with it.
Over time, however, the avoidance may begin to spread.
You choose a longer route to avoid a particular road. You turn down a holiday because it involves flying. You avoid a medical appointment, stop eating certain foods or only go somewhere if another person comes with you.
Arrangements that initially felt sensible can gradually become rules you feel unable to break.
The aim of support is not to force you into something before you are ready. It is to help you work towards having more choice over what you do.
How hypnotherapy may help
Hypnotherapy can help relieve anxiety connected with a fear or panic-provoking situation.
We begin by talking about what happens for you, how the fear affects your life and what you would like to feel more comfortable doing.
During hypnosis, I may use relaxation, imagery and mental rehearsal connected with that goal.
You might imagine approaching part of a journey, remaining in a situation a little longer or noticing a physical sensation without immediately assuming the worst.
The imagery can include realistic moments. A flight may have turbulence, a road may become busy and a presentation may contain an awkward pause. We can rehearse responding more steadily when things are less than perfect.
You remain aware and in control throughout hypnosis and can stop at any time.
The Rewind Technique
For some fears, I may suggest an imagery-based exercise commonly called the Rewind Technique.
It involves thinking about an experience from a more distant perspective while using imagination in a structured way. You are not asked to describe every detail of what happened or repeatedly relive it aloud.
I will explain the exercise before we begin and only use it with your agreement. If it doesn’t feel appropriate, we can take a different approach.
People and circumstances vary, so I won’t promise that the technique will remove a fear or that one session will be enough.
Panic, phobias and practical preparation
Hypnotherapy may be one part of the solution.
A fear of flying can benefit from learning what happens during a flight. Driving confidence may involve time with a qualified driving instructor. Preparing for public speaking still includes knowing the subject and practising aloud.
If the fear concerns a medical procedure, speaking to the healthcare team in advance about adjustments may also be important.
We can consider the practical side alongside the hypnosis. Feeling prepared can make a real difference, and I won’t suggest that you rely on imagination alone.
Explore the individual pages
Panic attacks
Strong physical sensations, fear of another attack and the way panic can lead to avoidance.
Fears and phobias
A broader look at specific fears, avoidance and the different forms of support available.
Driving anxiety
Support when particular roads, travelling alone, traffic or physical sensations have made driving difficult.
Fear of flying
Preparing for the airport, boarding, take-off, turbulence and the feeling of being unable to leave.
Emetophobia
When fear of vomiting affects food, travel, social situations, health decisions or everyday routines.
Public speaking anxiety
Support with presentations, speeches, interviews and situations where attention is focused on you.
Read about public speaking anxiety
Have new physical symptoms checked
Panic can cause powerful physical sensations, but similar symptoms can also have medical causes.
Please seek medical advice for symptoms that are new, severe, changing or unexplained rather than assuming they are caused by anxiety.
Call 999 if you have sudden chest pain that does not go away, severe breathing difficulty, loss of consciousness or another possible medical emergency.
A GP or appropriately qualified mental-health professional can assess panic disorder and severe phobias. NHS Talking Therapies also provides established psychological treatments, including approaches that may involve carefully planned exposure.
Hypnotherapy should not delay medical or psychological care.
What happens at the initial consultation?
We begin with a conversation about the fear, what you currently avoid and what you would like to be able to do.
You can ask questions and tell me about any concerns you have around hypnosis. I’ll explain the approach I think may be suitable and any practical preparation worth considering.
There is no expectation that you must face the feared situation during the consultation.
If another service should be involved first, I’ll explain why.
Would you like to talk about a fear?
You don’t have to prove that your fear is logical before contacting me.
Tell me what happens, how it has been affecting your life and what you would like to feel more comfortable doing.
Appointments are available at my practice in Hayle, Cornwall, and online.