Understanding the panic cycle is often one of the first steps in therapy. By identifying the thoughts, physical sensations and behaviours that maintain panic, it becomes possible to identify where new learning and change can begin.

Therapy for panic focuses on understanding and breaking the cycle that maintains it. This can involve examining panic-related beliefs, testing predictions, reducing safety behaviours, and developing a different understanding of bodily sensations.

Agoraphobia is closely associated with panic. The fear is often not the situation itself, but what might happen if panic occurs there. Over time, avoidance can develop and begin to maintain the fear.

Safety behaviours are actions used to reduce feared outcomes during panic. They can bring short-term relief but may also maintain panic by preventing feared predictions from being tested. It’s the function of the behaviour, not the behaviour itself, that matters.

Panic is often maintained by avoidance, safety behaviours, and hypervigilance to bodily sensations. These patterns reinforce the belief that physical symptoms are dangerous and help keep the panic cycle going.

The DSM-5 defines a panic attack as a sudden surge of intense fear or discomfort that peaks within minutes and includes multiple physical symptoms. Panic attacks can occur in many anxiety disorders and are not specific to panic disorder.

During panic, physical sensations are often automatically interpreted as signs of catastrophe. Breathlessness may be interpreted as suffocating, dizziness as fainting, and chest sensations as a heart attack. These interpretations are central to the panic cycle.

During panic, physical symptoms can appear quickly and feel intense. The mind tries to make sense of these sensations and may interpret them as dangerous. This increases fear and helps keep the panic cycle going.

Panic attacks can happen quickly and involve intense physical symptoms. These symptoms are part of the body’s stress response. What often keeps panic going is interpreting these sensations as dangerous.

Panic can feel sudden, but it often follows a recognisable cycle. It may begin with a situation, thought, memory, or physical sensation that is interpreted as dangerous. Fear increases, physical symptoms intensify, and the cycle continues.

Panic symptoms can feel dangerous because they are often misinterpreted. A racing heart is often the body responding to adrenaline. Dizziness can result from rapid breathing changing carbon dioxide levels. These sensations feel frightening—but are often signs of panic.

“Anxiety attack” is often used to describe a build-up of anxiety. A panic attack is a sudden surge of intense fear with intense physical symptoms that are often misinterpreted as dangerous. This is a key part of the panic cycle.

Anxiety is maintained by patterns in thinking, behaviour, and the body. These patterns can trigger the stress response, making anxiety feel more intense. Therapy works across all three to help change the cycle.

Generalised anxiety involves thoughts, behaviour, and the body. When the nervous system is activated, it can make it harder to think clearly. Regulation strategies can help reduce this. Grounding guide: www.nicolamckirdy.com/resources-co...

Anxiety is often maintained by negative predictions about what will happen. Avoidance and safety behaviours prevent these from being tested. Behavioural experiments test them in real situations, helping update beliefs and weaken the cycle that maintains anxiety.

Anxious thoughts can feel immediate and convincing, and are often taken as true. In therapy, they are examined more closely to understand the patterns they follow, using tools such as cognitive reframing and evidence testing.

Therapy for generalised anxiety focuses on the processes that maintain it, rather than each individual worry. By understanding and working with these patterns, it becomes possible to respond differently and reduce the cycle of anxiety.

Negative automatic thoughts are a key process in anxiety. They are quick, repeating thoughts that are often taken as true, rather than examined as biased or distorted patterns of thinking. These patterns can keep attention focused on threat and make situations feel harder to manage.

Worry about worry (meta-worry) involves both concern about worrying and a sense that it is necessary. This tension can maintain the cycle of anxiety.

Worry and intolerance of uncertainty are closely linked in anxiety. When uncertainty feels difficult to tolerate, worry is used to try to reduce it—but this keeps the process active.

Worry is a central process in GAD. It involves repetitive thinking about potential future threats & is used in an attempt to plan ahead or prevent problems. It can feel useful, it keeps attention focused on threat & uncertainty. When worry becomes persistent, anxiety is more likely to persist.

Anxiety is not random. It is maintained by interacting cognitive, emotional, and behavioural patterns. When these patterns remain active, anxiety tends to persist.

Generalised Anxiety Disorder often affects thinking patterns, the nervous system, and behaviour. Understanding how anxiety shows up is the first step toward changing the cycle. nicolamckirdy.com

Anxiety increases when we overestimate threat & underestimate our ability to cope. Understanding this helps explain why anxiety escalates and what can help. Therapy can support this by developing realistic assessments of threat, strengthening confidence in coping, and recognising available support.

When anxiety feels overwhelming, grounding techniques can help bring attention back to the present moment and support nervous system regulation. You can download my grounding guide here: www.nicolamckirdy.com/resources-co...

Anxiety exists on a continuum. What matters most is not whether a label applies, but whether anxiety is affecting quality of life, wellbeing, or sense of agency. Nicola McKirdy Counselling Online & in-person Brighton & Hove

GAD – Generalised Anxiety Disorder Persistent worry that is difficult to switch off can affect sleep, concentration, and physical wellbeing. If you’d like to understand more about GAD and how anxiety works, you can read the full blog post here: www.nicolamckirdy.com/understandin...

Generalised Anxiety Disorder (GAD) can feel overwhelming — but understanding it is the first step toward managing it. Read more here: www.nicolamckirdy.com/understandin... Nicola McKirdy Counselling Online & in-person in Brighton & Hove

The mind and body are one integrated system. Signals travel both ways between brain and body — shaping how anxiety is experienced. Working with breathing, movement, and sensation can influence this process. nicolamckirdy.com 2 of 2

The mind and body are one integrated system. Signals travel both ways between brain and body — shaping how anxiety is experienced. Working with breathing, movement, and sensation can influence this process. nicolamckirdy.com 1 of 2

Movement & Nervous System Regulation Yoga, Tai Chi, and gentle shaking provide body-based feedback that supports the nervous system in settling and reducing muscular tension. Regular practice helps the body signal safety, which the mind can then follow. Nicola McKirdy Counselling nicolamckirdy.com

Stretch reflex & the nervous system Chronic anxiety can increase muscle tension in the body. Slow, gentle stretching sends feedback to the nervous system that tension can safely reduce — supporting regulation over time. Nicola McKirdy Counselling Online & in-person in Brighton & Hove 2 of 2

Stretch reflex & the nervous system Chronic anxiety can increase muscle tension in the body. Slow, gentle stretching sends feedback to the nervous system that tension can safely reduce — supporting regulation over time. Nicola McKirdy Counselling Online & in-person in Brighton & Hove 1 of 2

Three breathing techniques that can help support calm and regulation. If anxiety feels persistent or difficult to manage, counselling can offer space to explore what may be underneath and develop supportive ways forward. Nicola McKirdy Counselling Online & in-person nicolamckirdy.com 2 of 2

Three breathing techniques that can help support calm and regulation. If anxiety feels persistent or difficult to manage, counselling can offer space to explore what may be underneath and develop supportive ways forward. Nicola McKirdy Counselling Online & in-person nicolamckirdy.com 1 of 2

Breathing & the Nervous System - 2 of 2

Breathing & the Nervous System - 1 of 2

Coping vs avoidance.

People with anxiety function normally and achieve a lot — even with anxiety present. They show up, push through discomfort, and keep going even when it’s hard. Anxiety can be reduced by changing how we respond to it, in both the body and the mind.

CBT is one of the most researched psychological approaches for anxiety. It focuses on understanding how thoughts, bodily sensations, emotions, and behaviour interact — and how patterns can change over time. It’s often most helpful alongside other therapeutic approaches.

Anxiety is shaped by the interaction between thoughts, bodily sensations, emotions, and behaviour.

When anxiety feels overwhelming, avoiding can bring short-term relief — even though it often keeps anxiety going.

Anxiety is often maintained through avoidance. Each time we avoid something and feel relief, the brain learns that avoidance works — strengthening that pathway.

Anxiety usually develops through a combination of factors rather than a single cause.

Everyday anxiety and anxiety that causes problems aren’t the same thing. 2 of 2.

Everyday anxiety and anxiety that causes problems aren’t the same thing. 1 of 2.

Stress and anxiety are often used interchangeably, but they aren’t the same. 2 of 2

Stress and anxiety are often used interchangeably, but they aren’t the same. 1 of 2

Anxiety becomes a problem when the system is overactive, stays active, or reacts to perceived danger rather than actual threat. 2 of 2

Anxiety is part of the body’s survival system. Fear helps us notice risk, prepare for danger, and protect ourselves. Feeling anxious in certain situations isn’t a flaw, it’s human. 1 of 2