Panic Attacks
Standards Authority
Accredited register
Standards Authority
Complimentary and Natural Healthcare Council
Accredited register
Hertfordshire Wellbeing Centre
Alexander House,
Mindenhall Court
Stevenage Old Town,
After suffering with crippling anxiety for so many years I felt so defeated and at my wits end.
Making that decision, has been the best thing I could have ever done for myself.  After working together over just a few short months, I hardly recognise myself any more.  
I feel free and able to use everything Paul has shown me with a new found confidence. I felt completely supported, challenged and yet comforted throughout the whole process.
B.A. Buntingford
Then I thought I would take one last shot and I contacted Paul.
Signs you Experience Panic
If you suffer with alcohol related problems, call Paul anytime for an informal chat to discuss how his extensive experience  could have a positive impact on your life.
Appointments available:
daytimes, evenings and weekends
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If you would like Paul to call you to discuss CBT counselling, please fill in your details in the form below.
Telephone: 07584 492254
When you experience a panic attack, you experience a sudden surge of overwhelming anxiety and fear. Your heart pounds and you feel you can’t breathe.
Because of your fear of panic, you may even withdraw from normal activities as an avoidance or coping mechanism.
Panic attacks often strike when you’re away from home, but they can happen anywhere and at any time. You may have one while you’re in a store shopping, walking down the street, driving in your car, or sitting on the couch at home.
The feelings of a panic attack develop abruptly and usually reach their peak within 10 minutes. Most panic attacks end within 20 to 30 minutes, and they rarely last more than an hour.
Shortness of breath or hyperventilation
Heart palpitations or a racing heart
Chest pain or discomfort
Trembling or shaking
Choking feeling
Feeling unreal or detached from your surroundings
Nausea or upset stomach
Feeling dizzy, light-headed, or faint
Numbness or tingling sensations
Hot or cold flashes
Fear of dying, losing control, or going crazy
CBT counselling has long-term benefits and will also help to tackle complications that develop from panic disorder such as agoraphobia and claustrophobia. Within our CBT sessions, Paul will work with you to focus on the negative thinking patterns and behaviours that are triggering or sustaining your feelings of fear or panic.
By helping you to see your fears in a more realistic light, CBT can teach you new coping skills, which will make it easier to deal with future panic attacks.
At the Hertfordshire Wellbeing Centre, we combine the use of cognitive behavioural therapy and mindfulness to step back from the thoughts and feelings associated with panic.
If you suffer from panic attacks you may be aware how you feel discouraged because you cannot perform your regular routines due to their fear of having a panic attack. We call this having a fear of the fear itself.
Most individuals may believe that they are being judged because of their disorder, which can lead to social phobia. During your CBT sessions, you will learn how to overcome these fears by confronting situations that can trigger anxiety.
Cognitive Behavioural Therapy
ERP  therapy  is  based  on  the  premise  that  a  primary  problem  with  panic disorder  is  your fear  of  attacks and  avoidance  of situations that  might  trigger  them.
It is comprised  of  two  components: exposure  to  the  anxiety producing  thoughts or situations  and  prevention  of  the  typical  avoidance  response.
In  ERP  therapy,  we will work  together  to identify your feared  outcome,  then  devise  a  careful  plan  of  graduated  exposure.  For  example,  identifying a patient's fear  of fainting  when  trapped  in  a  crowded  bus,  we would slowly  work  towards exposing  the  patient  to  more  crowded  buses.
This would be the same for people who suffer anxiety and panic attacks. We would look at your panic provoking situations and devise a step by step approach to exposing yourself to the fear in achievable steps. Each successful step helps to build your confidence as you move to the next step.
Response prevention  means that  during  exposure,  you do nothing  to  avoid,  escape  or  reduce their anxiety.  By  recognising  the  fear that  drives the  anxiety  and  providing  exposure  in  a  safe,  controlled  manner,  ERP  therapy  gradually  neutralises the  fear  and  its ability  to  cause  anxiety, fear or panic.
Exposure response Prevention, (ERP)
Mindfulness helps you to focus on calmness rather than following the thoughts and emotions that exasperate your panicky feelings.
Mindfulness-based therapies (MBT's) seek to change the relationship between your feelings of panic and your thoughts.
In mindfulness-based therapy, you will be helped to focus on the bodily sensations that arise when you feel panicky.
Instead of avoiding or withdrawing from these feelings you will learn how to remain present and fully experience the symptoms of panic and fear. Instead of avoiding distressing thoughts, you will open up to them in an effort to realise and acknowledge that they are not literally true.
Mindfulness helps you to refocus your awareness to the present moment by focusing your attention to the breath. By focusing on the breath, you allow your thoughts and feelings to pass you by. The natural phenomena of focusing on your breath will help to naturally reduce your feelings of panic without deliberately trying to achieve that outcome.
Paul Allenby - Providing Therapy Since 1997
I have been providing private therapy since 1997 and have gained a wealth of experience in helping people make positive changes in their lives.
The combination of counselling, cognitive behavioural therapy and mindfulness approaches can have a positive impact on the problems you experience.
Call me for an Informal Chat
It's hard to get all the information you need from looking at a website. I am very happy to have a chat with you to discuss how my unique style of therapy could be of help to you. Feel free to call me anytime or fill in the form above and I will contact you.