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Surviving Xmas with an anxiety disorder

Although many people look forward to Xmas, with others it fills them with dread. If you have an anxiety disorder, feelings of apprehension may take hold several weeks before the festive season starts. I have put together some pointers to reduce your anxiety and make the holiday season more bearable, and possibly enjoyable.

1. Be honest! You may be invited to parties, or you may be hosting a party yourself. If you are invited to someone’s house, be honest with them. Tell them about your condition and explain how it might affect you. Have a back up plan, in case you start feeling unwell. Ask if you can use one of the bedrooms to have a rest and practise your deepbreathing exercises etc.

2. Don’t overindulge! Excessive sugar and caffeine may increase your anxiety. If you have to have alcohol, perhaps you could alternate with a soft drink. Remember to drink plenty of water throughout the day.

3. Stay in the moment! Don’t let your brain keep focusing on the future and catastrophising over everything. Keep saying to yourself “I’ll deal with it when it happens”.

4. Stay focused! If you are practising various techniques, like exposure therapy, these can fall by the wayside during the festive season. Make a list of things you need to practise each day, and stay focused!

5. You have been through this before and survived. You can do it again!

6. Remember that Xmas is a time for love and the most important person you can love is yourself.

Above all, I hope you and your loved ones have a peaceful and joyous festive season,
Vincent Benedict

Find the absence of noise.

Whilst lying on a beautiful beach in Benalmadina, I realised how calm and relaxed I was.  There was no sound but the lapping of the waves.  There was no external contact, as I had forgotten my phone at the apartment.  There were no thoughts about work, or marketing.
This, I realised, is our normal state.  This is our pure state.  This is the state in which we arrive on this planet, and the manner in which we are expected to exist.

The problem is that we introduce noise to the equation.  Noise is anything which affects our original state.  It can be anger, anxiety, panic, alcohol, jealousy etc etc.
Think of the instances in your life which create this noise. Think of a person who fills you with anger.  Think of the supermarket you are scared of entering.  The motorway you try to avoid.

The world of mass is incapable of creating a feeling.  It cannot produce a feeling of fear or apprehension in us.  Yet we, on a daily basis, attach emotions or feelings to external objects.

Our aim in life must surely be happiness, and to attain this state, we need to be able to recapture our original state of calmness, before the noise arrived.

Close your eyes and visualise yourself being calm, and at peace.  Take some deep breaths and let all the tension out of your body.  Accept that this is your normal state, and a state which you are entitled to.  Now open your eyes and look around you, and notice how calm everything is.  This is how it is before the noise appears.  Notice that anything which interferes negatively with this condition is just noise, and of no consequence to you.  It cannot influence you or affect you.

Think of when you are having anticipation anxiety, and are worried about a future event.  The future event doesn’t exist in reality, it only exists as an idea.  It might never happen or it might happen in a completely different manner. The thought patterns you are experiencing are just noise, and they interfere with your natural state.

The next time you experience these negative states, acknowledge their existence, and label them as noise, and discard them.  Go back to your natural state.

Your natural state is always constant and calm.  If you think inwards, you will find that you are always ok.  You are breathing, your heart is beating, and you are alive.  So, when someone asks how you are, the answer must always be “I am ok”.  Even if you are feeling anxious, your normal state is still “ok”, and will always be “ok”.  Anything else is just noise!

Vincent Benedict


(Vincent Benedict is a specialist in the treatment of panic attacks/anxiety. If you are interested in hiring him as your therapist, please email on

Parents with panic attacks


Parents with panic attacks

People suffer from panic attacks, and it may affect their jobs or social lives.  However, in the case of parents with panic attacks, the consequences can be 10 times worse.  If the attacks are not addressed immediately, the sensations may get worse and start affecting their role as a parent.

A parent with panic attacks may find it difficult to take their children to school, attend class performances, take their children to the park or beach.  They see their children grow up without them, and the feelings of guilt will stay with them for a long time.  Problems may get worse if the child starts showing signs of anxiety, which it has learned from its parents.

As the situation gets worse, and the safety zone gets smaller, the parents’ self esteem diminishes as they see themself failing in their role as a parent.

Parents with panic attacks will, after a medical, either end up on medication or counselling.  However, this rarely helps and the parent will grasp at natural remedies, acupuncture, vitamin tablets, or whatever else they come across on a google search.  As each miracle cure fails, they become more and more demotivated and give up on ever being a “normal” parent again.




However, it doesn’t have to be like this.  I am an ex-sufferer and I understand what has caused your panic attacks, and why you are in this cycle of fear.  I can tell you that there is no miracle cure, or expensive weekend retreat, which will cure you of your anxiety disorder.  Recovery takes time and effort and, because I have been through this myself, I can show you the way.  I have already worked successfully with thousands of clients and my facebook page is one of the largest therapy groups on facebook. (You can visit it here).  I can show you a structured programme to follow, with personal support from myself,  to make sure you get the most benefits.   There are no expensive fees or contracts and, because it’s all online, you don’t even have to leave home to follow the programme.  I am the only panic attack therapist who offers daily personal support for when you are having a bad day.   When I was a sufferer, I only saw my counsellor every couple of weeks.  If I ever hit a bad patch, there was no-one to turn to.  Seeing a counsellor every few weeks, with homework in between sessions, will not work for this kind of disorder.
Here is what I will provide for you, once you make the decision to do whatever is necessary, to get you back on the road to recovery:

*   Full online programme with mp3 recordings.  These are anxiety reducing recordings but also includes one which you can listen to, via headphones, on your way to the school, supermarket etc.  It will help to reduce your anxiety when you do something you normally avoid.
**  We do almost daily, live, webinars to reduce your anxiety and make you mentally stronger.  These are live sessions and will speed your recovery.  It is up to you how many sessions you attend in any week.  You will not require any special equipment or webcams etc.
***  Membership to a closed facebook group where you can chat to others in your own situation.  If you wish, we also have a buddy system if you want to have support from another client.
****I will provide personal support for everyone on this programme.  This can be via email, facebook chat, phone text, webinars; it is up to the client to choose his/her preferred medium of communication.
*****  I want anyone interested to sign up today and get used to learning how to use the log ins etc.  On Monday, the group start working together, with my support, to follow the techniques which will help you start being a “normal” parent again.

So, you are probably wondering how much this is going to cost? My normal rates are £45 or £125 per month, depending on the package you choose.  However, in order to try and help as many parents as possible, this therapy will only cost £35 per month.  There are no contracts and you can cancel at any time.  £35 for the chance to start taking an active role in caring for your children!




So, here is what I want you to do:

*   Sign up today using this linkThe total cost is only £35 per month.  As payments are by credit card / debit card / paypal, your payments are protected.  Read the instructions you will receive in your email box (check your spam filter, if necessry).
**   Make a request to join my closed facebook  group for my clients only.  Here is the link.  I will meet you there and give you further instructions.
***  Congratulate yourself for taking the first step to recovery.  You have joined other parents with panic attacks, and starting a new life.


If you really want to join this programme to help parents with panic attacks, but there is some obstacle stopping you, phone me on 077 8215 8008 or email me on  I may still be able to help.



join our page here

join our page here









Further reading about parents with panic attacks:

  • Mother’s Anxiety | Psychology Today…/201206/mothers-anxiety

    Mother’s Anxiety. How motherhood breeds anxiety . Posted Jun 19, 2012 … What about mom with panic disorder or generalized anxiety disorder? Reply to Janet ;

  • Postpartum Panic Attacks: One Mom’s Full-Scale Fear

    Postpartum panic attacks can feel incredibly overwhelming. Here’s one mom’s experience with them–including how and where she found help.

  • Mom in Need of Help with Panic DisorderMamapedia

    Read all 30 responses: “I am 32 married with two children (4 and 9 months). I have suffered from panic attacks and an anxiety disorder for as long as I can remember.

  • My mother has panic attacksNetDoctor

    My mother has panic attacks. My mother has been ill with panic attacks for three months. It all started before she went on holiday in July. She became really ill and …

    Parents with panic attacks



The most important part of an effective panic attack programme

panic attack programme

People regularly ask me what I feel is the most important part of a panic attack programme.
When I was a sufferer, the thing I missed most was regular contact with a therapist. Weekly sessions were ok but, if I hit a bad patch during the week, there was no-one to contact. I also found that I was unable to carry out exercises and exposure sessions, which the therapist had left me to do during the week. I just didn’t have the mental strength to carry them out and failure often left me feeling deflated.
Many panic attack programmes offer a helpline number to call when you have a problem, but I find that this is insufficient for a sufferer in need. When a client calls, he expects to speak to his therapist and not a random person who happens to be on duty that day. Always ensure that you will only be contacting the therapist when you call.

Daily contact by the therapist should also include a webinar which involves meditation or relaxation. Regular sessions will help reduce stress, and make you mentally stronger to face any future challenges. These sessions should also be live, and not a recording. The client needs to know that their therapist is there physically for them, and available should any need arise.
When you are considering investing in a panic attack programme, ensure that the above is offered before you enrol. It will make all the difference to your recovery.

If you have any questions to ask, you are welcome to contact me via my facebook page.


Vincent Benedict DipHyp, DipSPC, CertTH, NLP Pract


Recommended further reading regarding panic attack programmes:

Five questions to ask before hiring a therapist

No 1 panic attack programme for fast results

***Disclaimer:  Please note that, as with all therapies, results may vary from person to person.

7 Steps to Recovery from Panic Attacks

Recovery from panic attacks

There are 7 steps to recovery from panic attacks.   If you are suffering from panic attacks, there is a good chance that you are jumping from one miracle cure to another, looking for that quick fix. By researching your condition, you are actually making your situation worse; having an anxious mind will cause you to think catastrophically about all the serious things Dr Google has come up with.
Instead, when I treat my clients, I find that the old tried methods still work the best. Forget all the new apps you are persuaded to download, the various multivitamins and expensive retreats. These are just placebo effects and are designed to empty your pockets. Instead, try and follow these 7 suggestions to get you on the right track:

1. Improve your knowledge.
Improve your knowlede about why these attacks are happening to you, but be careful where you do your research or who you listen to. Most therapists are inexperienced with anxiety disorders, and will try and link your attacks to some stressful situation in the past, lack of magnesium in your body or a chemical imbalance in your brain etc etc. Have a look at my website or ask me questions on my facebook page if you want to learn more about what is happening to you.  To learn more about the symptoms, please click here.   The main thing to accept to aid your recovery from panic attacks is that these attacks are harmless and you have had hundreds of them, without any problem.

2, Challenge your thinking.
When you are in this cycle of fear, it is normal to catastrophise about your situation. What if I faint in the supermarket, what if this fast heartbeat is a sign of a heart attack, what if my throat closes and I can’t breathe etc etc. With each of these thoughts, it is a good idea to write them down and ask yourself these questions:

a. What is it I am worried about?
b. What are the chances of it happening?
c. Am I blowing it out of all proportion?
d. Tell yourself “A thought is just a thought and can’t harm me.”

3.   Continue with your life.
When you start having panic attacks, it is important to try and continue with your life, as normally as possible. It is important not to start avoiding places which cause your anxiety to rise. Try and continue going to work, going out shopping, going to the gym. By avoiding places/situations, you are sending a message to your brain that some places are scary and should be avoided.

4. Daily breathing exercises.
Many people who suffer from panic attacks have irregular breathing patterns. People with panic disorder take in about 15 to 18 breaths per minute; someone without an anxiety disorder takes in about 8 to 10 breaths per minute
It is important to practise abdominal breathing 3 or 4 times per day,and not only when you are having an attack. You only need to practise for a minute each time. You can practise whilst watching the tv, travelling in the car etc and no-one needs to know
that you are doing it.
I have developed a technique for breathing called the 3-3-5 and it has been proven over and over again to be effective in reducing the effect of attacks, and giving a feeling of wellbeing for those practising it daily.

5. Follow a healthy lifestyle.
Have a look at what you are eating and drinking. Try and reduce caffeine and replace it with camomile tea. Introduce some exercise into your daily regime; a daily walk is great but, if you find it difficult to leave the house, it is a good idea to follow an exercise video on Youtube.   Daily exercise will also reduce your adrenaline and assist your recovery from panic attacks.

6. Meditation/visualisation/relaxation sessions.
Daily support is the most important thing in the recovery process. By this, I do not mean a telephone number you can ring, and a different person answers each time you ring.
Each day, your therapist should be leading you through sessions designed to make you mentally stronger. You need this mental strength to help you conquer your fear and also to carry out any exposure, when you choose to do so. I carry this out each day with my clients, and the results have been amazing.

7. Find a qualified therapist who specialises in this field.
I have never known anyone to recover by reading a book, or practising a yoga technique they have seen somewhere.   You would not try to learn to drive from a book, so why are you wasting time where your health is concerned?   Ask to see a list of the therapist’s qualifications, before you entrust him with your health.   If he sidetracks your request, look elsewhere.   Therapy is very affordable and you can find how much I charge here.

The above has been written by Vincent Benedict, a professionally trained therapist and considered by many to be the no 1 therapist in the field of anxiety disorders. To learn more about his methods,  you can visit his facebook page by clicking here,
If you are interested in using his online programme, which has been effective for thousands of sufferers, please click here.
If you are interested in hiring him for face-to-face sessions to facilitate your recovery from panic attacks, he is available in UK, and overseas by arrangement. Please email Vincent Benedict at to discuss your needs.

Vincent Benedict DipHyp, DipSPC, CertTH, NLP Pract

*** Disclaimer: Please note that, as with all therapies, results may vary from person to person.

5 questions to ask before hiring a therapist for panic attacks, anxiety or agoraphobia.

Hiring a panic attack therapist to help you overcome your panic attacks, anxiety or agoraphobia can be a nightmare, and can have disasterous consequences if you don’t carry out some precautionary checks.   There are many people working in this field who have no qualifications or training.   To help you make an informed choice, I have put together 5 questions for you to ask a therapist before you consider parting with your cash.

1.   Which therapy are you qualified in and where did you study?
You would be amazed how many “therapists” have no qualifications, or have completed a weekend course somewhere.  Worse still, they may have set themselves up because they are a past sufferer and now feel that they can help others.   Ensure that they are fuly trained and have been trained by a recognised body, before hiring a panic attack therapist.

.2.   Have you taken out insurance for public liability?
Every therapist should have insurance to protect him/herself, and also to protect the client.   Although rare, things do go wrong in therapy and it is important that all parties are protected.

3.   I will need daily support in the beginning?   Are you able to provide this?
When you are suffering from an anxiety disorder, it is important to have daily support from your therapist.  By this, I do not mean a helpline when something goes wrong.   The therapist should be supporting you through techniques you need to learn and also offer optional daily relaxation/meditation sessions with you, depending on your needs.  There is a higher probability of recovery where clients are provided with daily relaxation/meditation sessions.

4.   If I hire you, can you confirm that you will personally carry out this support?
Many therapists offer support but, when you ring them, you get a nameless face on the other end of the line.  It is important that you are receiving personal support from the therapist and not his/her secretary.  This person may not be qualified at the same level as the therapist.

5.   Can I try your services for free for a few days?
When hiring a panic attack therapist, it is important that the therapist and the client has a good working relationship, and there is mutual trust.   The only way to do this is to have a few days working together to see how you get on.

So, there you are!   Do not be embarrassed to ask these questions, and any more you can think of.   Any competent therapist will be glad that you are making the effort to choose the best therapist for your problem.   If he or she is unable to answer your questions fully, it might be worth looking elsewhere.

I can confirm that I meet all the above requirements.  If you are interested in hiring me, please click here to see my rates and further information.   You can also email me on or phone 077 8215 8008.   Please note that my programme for anxiety disorders, including my personal support, is online, so it doesn’t matter which country you live in.


skype for panic attacks


Vincent Benedict  DipHyp, DipSPC, CertTH, NLP Pract

*** Disclaimer: Please note that, as with all therapies, results may vary from person to person.


Facebook Buddy System for Panic Attack Sufferers

Facebook Buddy System

It is hard enough to tackle your panic attacks, but even worse when you have to do it alone, and without anyone around who understands what you are going through. has now come up with the idea of starting a Facebook Buddy System to help people, who feel they would benefit from support from someone who has already completed the programme and has more experience of the techniques we teach.

New clients, or those going through a bad patch, can now buddy up with another member who has more experience of the programme, and receive the  support they need.   If you feel that you need that extra bit of support, just post your request on the page and wait for someone to contact you.   If you don’t feel confident enough to make a request, just read the posts for a few days till you feel you are ready.

Facebook buddy system reading:

Panic Attacks Help – Yahoo! Voices –
Panic attack sufferers are thoroughly familiar with the shortness of breath, pounding heart, dizziness, and stomach issues that are associated with their anxiety.

Panic attack – Wikipedia, the free encyclopedia
Sufferers of panic attacks often report a fear or sense of dying, “going crazy,” or … A back rub during a panic attack can help if the person has problems breathing …
Panic Disorder « Anxiety UK
Sufferers of panic disorder often feel fine one minute, and yet the next may … Overcoming Panic and Agoraphobia is a complete course to help the reader beat panic attacks …

*** Disclaimer:   Please note that, as with all therapies, results may vary from person to person.

panic attacks facilities

Panic Attacks assistance for sufferers is poor

panic attacks

Don’t let people discourage you from eliminating your panic attacks

Insufficient facilities for sufferers of panic attacks
Panic attacks are on the increase due to the stresses of modern living.   Despite this increase, facilities available to help you when you are struck down, still remains the same as it has been for years.The doctor is normally the first port of call and this normally involves being put on medication and a referral to a specialist.   However, these specialists are so over stretched that people have to suffer in silence for many months before they are seen by anyone.  Rebecca Walton, in a recent BBC radio interview, described how she had been waiting for 4 months without any sign of light at the end of the tunnel.   Many sufferers of panic attacks also have to give up work and therefore don’t have the funds to pay for private treatment.
 Vincent Benedict ( explains how he receives numerous emails and telephone calls each day from people who suffer from panic attacks and are desperate for any kind of help.   “The cost to the economy must run into millions through the cost of medication, keeping people on benefits, and regular calls to the emergency services.  If the government was to introduce a more robust system where sufferers of panic attacks are seen more quicker, before their symptoms get worse, then they would save a lot of money.”
join our page here

join our page here

Panic Attacks related posts:

  • Anxiety Attacks & Anxiety Disorders: Signs, Symptoms, and Treatment…/…

    In fact, anxiety can help you stay alert and focused, spur you to action, and Do you believe that something bad will happen if certain things aren’t done a certain way Do you experience sudden, unexpected attacks of heart-pounding panic? Many people with anxiety disorders also suffer from depression at some point.

    Panic disorder – NHS   Find everything you need to know about Panic Disorder and panic attacks including causes, However, for people with panic disorder, feelings of anxiety, stress and panic occur of panic attacks that you have and to help ease the severity of your symptoms. Life opportunities were cut off, my life was very poor and I was branded as

  • 15 Apr 2010 – What can I do to help myself if I have an anxiety disorder? People with panic attacks and panic disorder have sudden attacks of terror. For example, after a bad car accident, a person who usually drives may avoid driving or riding in a car. 3. …. Private clinics and facilities; Employee assistance programs; Local medical

    For more information about treatment of panic attacks:

BBC Radio interview with Rebecca Walton about agoraphobia, mental health awareness and The Mental Health Struggle – From Agoraphobe to CEO. Can also be listened to here: from 1 hour & 7 minutes in See the full project details here and help raise awareness: You can send in your submissions for the book to: A lot of people don’t realize that depression is an illness. I don’t wish it on anyone, but if they would know how it feels, I swear they would think twice before they just shrug it. Jonathan Davis. How many people do you think face mental health issues every day? That number in your head would probably need doubling before you got anywhere close. Depression, bi-polar, anxiety, agoraphobia, eating disorders, ADHD, the list is completely endless. What do these people do to get by? Take tablets, see counsellors, get told it will “all go away eventually.” Others do some incredible things; such as become a celebrity, run a business or travel the World in a boat. It is about time that these people’s stories were told. In order to give inspiration to others, be recognised for their achievements and to help those who are also going through tough times. The Mental Health Struggle – From Agoraphobe to CEO is a book in the making that aims to put together all of these incredible people’s stories. So far, we have over 100 real stories to sort through and thousands of real pictures. Once this is completed, it will
*** Disclaimer:   Please note that, as with all therapies, results may vary from client to client.

Stop researching your problem

Be an ex-sufferer of panic attacks

One of the things I ask my clients, on the Eliminate Panic Attacks programme, to do is to start acting as if they are an ex-sufferer of panic attacks/anxiety.   They stop discussing their issues with friends and stop researching their problems on the internet.   By continually thinking and talking about your attacks, you are empowering the panic and it starts to get a stronger hold over you.   Instead, we need to do the opposite.   Act as if it is of no significance in your life.   After all, it is just a group of sensations which can’t do you any harm.  They only make you feel unwell for a few minutes.
Once they have started practicing this technique and others on the programme, they will find that their brain will try to take on these new beliefs and make them reality.

Suggested reading about panic attacks:

Natural Cures For Panic And Anxiety Attacks
Reta Rouillard is an ex-sufferer providing unbiased reviews, guides and tips on the symptoms, causes and treatment of stress, anxiety and panic disorders.

Suffering Tightness in Chest with Anxiety | Medical …
Trevor Mosley is an ex-sufferer of anxiety and panic disorders. Head along to his website today in order to discover how you can conquer your anxiety and panic attacks once …
Cure Anxiety Panic Attack Naturally – Yahoo! Voices – voices …
Joe Barry, the creator and ex-sufferer makes a lot of sense. This program helped me … Even if you don’t cure your anxiety and panic disorders, natural treatments are the …


*** Disclaimer:   Please note that, as with all therapies, results may vary from client to client.

Try relaxation recordings

Panic attack prevention

Panic attack prevention

1.  Don’t wait till you get your first panic attack.  Learn to relax now either
by taking up a hobby or physical activity.
2.  Have a look at your diet.  Are you living on takeaways and junk foods.  Cut down on coffees and drink more water.
3.  Learn to spend at least 15 minutes a day in complete relaxation.
Go to this link, scroll to near bottom of page, and listen to the mp3 recording.   It is a free relaxation recording which you can listen to at any time.   Regular use will help you in your daily life.
4.  If you do have a panic attack, the first step is always to visit the doctor.  Eliminate all other possibilites before visiting a qualified therapist.
4.  Panic attacks are treatable.  Find a therapist who has experience of panic attacks, and start fighting back!   A great place to start is by clicking here.


Suggested reading about panic attacks:

Wikipedia, the free encyclopedia
panic attacks are periods of intense fear or apprehension that are of sudden onset and of variable duration of minutes to hours. panic attacks usually begin abruptly …
| Health | – Health Information …
If you have an occasional panic attack, no treatment other than explanation and reassurance is usually needed. If you have recurring panic attacks, see…
Panic disorder – NHS Choices
A clinical psychologist describes the symptoms of panic disorder, the treatments available, and what to do if someone you know

has panic attacks.

*** Disclaimer:   Please note that, as with all therapies, results may vary from client to client.
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