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Anxiety Counselling, Panic Attacks, Lack of Confidence, Low Self Esteem, Banbury.

Updated on November 5, 2014

Anxiety, Panic Attacks, Lack of Confidence, Low Self Esteem and Depression

Some of the most common causes of concern that we deal with here at The Paloma Centre are Anxiety, Panic Attacks, Lack of Self Confidence, Low Self Esteem and Depression.

The cause of, and the experience of these difficult issues is different for everyone and therefore so is the answer going to be different for everyone, except to say that there is rarely a "quick fix", it takes a little patience and understanding and a willingness to work with the therapist to get over these issues in order to move on in life.

These concerns usually have both a logical component and a very highly charged emotional content and so no one type or style of therapy is the most effective for everyone and so we usually use a blend of techniques taken from various therapies to create an answer that is specific to yourself, because no one else will be experiencing it quite like you are. For example we will often use elements of CBT and Counselling to deal with the way that you "see" the world along with techniques taken from Meridian Energy Therapies to deal with the emotional side of things. Life coaching structures can then help you move on to new, more enjoyable ways of life.

To find out how we can help you overcome your concern or achieve your aims in life, why not call David on 01295 812138 or visit our website at The Paloma Centre ( ). The Paloma Centre, which adheres strictly to the practise guidelines and requirements of the regulatory body, UKCP, is a personal growth and therapy centre which provides an holistic approach to emotional healing and personal development.

What are Panic Attacks?

Panic attacks often feel,or appear to be, totally illogical and without cause, in fact they are just the reverse usually having a well defined root cause and thereby an opportunity to overcome them through therapy. Characterised by feelings of hot flushes, sweating, racing thoughts, fast and shallow breathing and feeling the need to "escape" from the present situation they are at times overwhelming and lead us to behave in what we feel are irrational ways, in fact once understood the reactions are entirely rational.

Panic attacks are caused by the body producing large amounts of natural chemicals, such as adrenalin, in response to a percieved threat or danger. The threat may not be immediately apparent to us consciously but the reaction is the same - it is the basic fight, flight or freeze response. In primitive man such instinctive reactions may have served to save our lives. In modern man where our behaviour has been modified to conform to social "norms" we neither fight nor flee anymore and so the adrenalin exhausts itself through indirect energy release, heat, sweating etc and while doing so causes us confusion and discomfort. The need to "escape", typically from supermarket queues for example, is the true "Flight" response taking over.

So it is a perfectly normal bodily response but one that is occurring in an inappropriate or exagerated manner or circumstance.

Typical symptoms of a Panic Attack:

* breathing fast and/or shallow or difficulty in breathing normally at all

* consequent light-headedness or dizzyness

* increased heart rate leading to increased blood pressure, fear of heart attack or stroke

* actual chest pains or tingling in extremities

* inability to move, "freezing"

* feeling sick or needing the toilet urgently

* hot flushes, rapid temperature changes

* urgent feelings of needing to "escape", "flight" response

* feelings of alarm, panic and danger

These may be experienced in any combination according to the individual.

So if these are perfectly natural, but inappropriate in the circumstances, why do they happen when there is no real present threat or danger? Frequently the "threat" is related to something in the past and the present circumstances may quite unconsciously remind us of that event or circumstance; it may be similar or indirectly related to the past event and our deep memory triggers the response. This past event may be a traumatic experience that we choose not to hold in our consciousness but bury it in our unconscious mind,or repress it, because it is so frightening. Other triggers may be much more innocuous, simply reminding us of an embarrassing moment we would rather forget - the response is the same. It is something in the present moment that reminds us of a past circumstance which makes us want to run away - identifying the trigger(s) is the key to successful therapy and overcoming the attacks. There are other practical measures which can be taken and some of these are listed below.

When experiencing a panic attack:

Accept that this is happening

Slow down, you have been here before, this is familiar not strange

Take control of your breathing, slow and deep breaths, not exagerated, just slow and deep

Tell yourself reassuring things such as It's OK, I'm OK really, this will pass in a moment or two

Remember, this will pass - and soon

Count to ten, slowly

Let the first "rush" pass, understanding what it is will help you take control

Distract yourself with something outside your present circumstance - look out of the window, count cars, whatever

If you can, try to understand what the triggers were that caused it

If appropriate make yourself a hot drink or a sandwhich, keep yourself fuelled

Try to control it, not have it control you.

More general things to do:

Try to avoid caffeine in tea, coffee, energy drinks

Eat a balanced sensible diet, keep yourself energised

Think about your life, pace yourself, are you doing too much?

Try to take stressful issues or people out of your life

Work on achieving a good Work/Life balance

Have a variety of interests - and give them some of your time

Take a little time to think calmly about these attacks and what might be causing them, the answers may well lay in your memories

Panic attacks are debilitating and can blight your life. If you feel that they are out of control seek professional help. By all means just pick up the phone and talk it through with us first, we are here to help if we can.

CBT Techniques can be very helpful

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01295 812138

The Paloma Centre.

Therapy can help you to ...

overcome Lack of Confidence, Anxiety, Panic attacks and Depression, conquer Fear of Flying and your Fears and Phobias.

Call David on 01295 812138 or visit our website at

Demonstration of relaxed self confidence


Anything that comes into your mind...

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    • dakadare profile image


      5 years ago

      Great information! I get anxiety sometimes and I can tell you, it's not a pleasant experience.

      I am currently trying The Linden Method and it seems to be working!

    • profile image


      5 years ago

      Absolute excellent counsel once again by you....I have experience a panic attack years ago, it is absolutely terrifying, well done sir!

    • kabbalah lm profile image

      kabbalah lm 

      6 years ago

      Good info on panic attacks & anxiety. Thanks

    • sageinacage lm profile image

      sageinacage lm 

      6 years ago

      Great comprehensive lens!

    • Auntiekatkat profile image


      6 years ago

      great content

    • profile image


      6 years ago

      Thank you for the great information about panic attacks and especially the tips on what to do when one occurs. Great lens!

    • dahlia369 profile image


      6 years ago

      Lots of research behind this lens...

    • Franksterk profile image

      Frankie Kangas 

      6 years ago from California

      I've had some panic attacks as a side effect of some medications. Thank goodness I stopped taking them. Panic attacks are scary, scary.

    • goo2eyes lm profile image

      goo2eyes lm 

      6 years ago

      take a deep breath whenever you are in panic.

    • profile image


      6 years ago

      Very informative! Thank you for shedding a light on this. It's an issue that touches so many lives and I'm glad I read so much valuable information today. Many thanks!

    • sukkran trichy profile image

      sukkran trichy 

      7 years ago from Trichy/Tamil Nadu

      great informative lens on anxiety. thanks for some useful techniques. nicely done.

    • profile image


      7 years ago

      Very helpful lens. Great job. There are so many suffering from this condition that need help

    • profile image


      7 years ago

      Good job, a lot of important information you've included here.

    • profile image


      7 years ago

      I've had anxiety most of my life but panic attacks are more recent. It got to the point where I could barely work in any job, and got a doctor's order not to use the phone which is a big trigger. I was taking 3 different medications just to maintain. In my case, a total lifestyle change was the answer and my husband and I are now traveling around the country in an RV. We are parked in an RV spot that is beautiful and quiet. No anxiety for me now. Thanks for what your center does to help people with this disorder which is often viewed by others as a weakness.

    • Spook LM profile image

      Spook LM 

      7 years ago

      Very thoughtful read and I'm grateful that I don't suffer panic attacks or the like. However I am a smoker and the last couple of years have lost confidence in myself. This is a new thing for me and think that there is not much I can do about it considering the troubled times we all now live in with a depressed economy and very little hope for the future. I hasten to add that many of my problems stem from political correctness and this according to them, makes me unsafe. Strangely, having lived through a terrorist war and many other blights it never entered peoples minds before that I was unsafe. How fast the world changes?

    • profile image


      7 years ago

      just reminds me back when I was studying abnormal psychology in the past. great lens

    • Sylvestermouse profile image

      Cynthia Sylvestermouse 

      7 years ago from United States

      We have been given a pass to visit and bless outside of our angel neighborhoods for the holiday. I simply had to stop here :) I truly believe your helpful advice and suggestions will help many people. You may be someones angel unaware! You have been blessed by a visiting squid angel!

    • Gayle Mclaughlin profile image


      7 years ago from McLaughlin

      Thank you for explaining panic attacks in a very rational, concise way. I believe I have been having them and didn't quite know what they were. Thanks!

    • sousababy profile image


      7 years ago

      I had my first full-blown anxiety attack in my late teens. I was on a bus, heading to night school classes and suddenly I just had to get off the bus to get some air, I felt like I was having a heart attack (and I was very athletic). It came 'out of nowhere' and I have great empathy for those who have suffered from anxiety. (I have much less of it now). And the thing is . . if someone were to ask me: 'What caused it?' I still do not know. (I believe I was studying too much / working too much - looking back now). At the time, it really just was some sudden physical reaction that did scare me quite a bit, as I was too young to know what an anxiety attack is, nor why it happened to me.

    • Sylvestermouse profile image

      Cynthia Sylvestermouse 

      7 years ago from United States

      Wow! Excellent advice, of course! I have had panic attacks and you are spot on without even knowing me :) I try very hard to avoid crowds now. A lot of what you have recommended I had to learn the hard way, by experience.

    • blabbermouth lm profile image

      blabbermouth lm 

      7 years ago

      I have often seek counsel from religious people, they can actually help me heal

    • sushilkin lm profile image

      sushilkin lm 

      7 years ago

      Nice lens ! Thanks for sharing

    • ltraider profile image


      7 years ago

      Great advice on anxiety attacks. Thanks

    • profile image


      8 years ago

      A very pertinent topic. I shall be forwarding this to somone I know who has challenges with panic attacks

    • profile image


      8 years ago

      Hi Iâm Amanda, I enjoyed reading your lens. Itâs really excellent!!!

      Iâve often found people have driving anxiety because they feel out of control and overwhelmed by too much information. They may even remember bad situations from the past. Breathing control and visualization are some of the techniques I get people to use to overcome their anxiety. You can find some more good information on panic attacks and how to overcome driving fear on these other lenses.

      How to stay calm while driving

      Freeway Driving

    • AnxiousAthena LM profile image

      AnxiousAthena LM 

      8 years ago

      great lens! OMG did you read alllllll those books? Which one was your fav? 5*

    • profile image


      8 years ago

      A great resource. I learned a lot about the use of hypnotherapy. You can also see my lens on

    • profile image


      8 years ago

      A good resource to know more about self esteem help technique.

      Thanks for sharing

    • profile image


      9 years ago

      Good stuff on Panic Attacks.


      Whole Life Coaching

    • theangusmcleod profile image


      9 years ago

      David Dove is THE man. Great lens, great guy, wonderful work.

    • HypnoTrance profile image


      10 years ago

      Well done David. It's a great looking lens.


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