The panic attack has passed. You are home, or back at work, trying to carry on. Yet one question keeps returning: “What if it happens again?”

You begin checking how you feel before leaving the house. You think about the distance to the nearest exit. An invitation that once sounded enjoyable now comes with a long list of conditions.

This article is about that space between episodes: the worry, preparation and watchfulness that can begin to organise your day. If you recognise yourself here, you deserve support with the whole experience, including the anticipation.

Why the next attack can become the main concern

Healthdirect describes panic attacks as sudden episodes of intense fear, sometimes with physical symptoms such as a racing heart or dizziness. It also explains that repeated attacks and ongoing concern about further attacks can be part of panic disorder. A qualified clinician can assess whether that diagnosis fits; one article cannot.

For someone who has had a frightening episode, the next ordinary sensation can raise an urgent question: “Is this the start?” That question can be understandable and exhausting.

You do not need to judge yourself for wanting to avoid another frightening experience. We can begin by recognising how much effort you have been putting into feeling safe.

An example of the cycle

Consider this illustrative example. You are about to enter a supermarket and notice your heart beating faster. You remember the last time you felt panicky there. You imagine becoming overwhelmed, turn around and head home.

Leaving brings relief. The next visit may then feel even harder. The Centre for Clinical Interventions explains how avoidance can help maintain a cycle of panic, even when it offers relief in the short term.

That does not mean every decision to leave is wrong, or that you should force yourself to stay regardless of circumstances. It means the pattern is worth understanding with someone who can help you develop an appropriate plan.

Start with understanding, rather than a challenge

If we were talking, I would want to know what “another attack” means to you. Is the greatest fear a physical sensation? Embarrassment? Being unable to leave? Not having someone nearby?

Different answers deserve different conversations. A general instruction to “just face your fear” may miss the very thing that feels most threatening to you.

You might find it useful to write a few sentences about what you are afraid will happen, what you tend to do next, and what you would like support with. You do not need to deliberately trigger symptoms to prepare for that conversation.

Choose support that includes a clear plan

A GP or qualified mental health professional can assess symptoms, consider other possible causes, and explain suitable treatment options. Ask what the proposed treatment involves, how your progress will be reviewed, and what you can do if a step feels too much.

If a treatment includes approaching feared situations, it should be planned appropriately for you. You can ask for an explanation and discuss the pace. You do not have to invent a demanding exposure exercise from a blog post.

The same applies to hypnosis. Before any guided work, you should know what is being proposed, have an opportunity to ask questions, and be free to stop.

A small reflection for the moments in between

Away from an acute episode, consider this question: “What has fear been asking me to give up?”

Perhaps it is coffee with a friend, a train journey, a presentation, or the freedom to go somewhere without planning every exit. Choose one example that matters to you. You are identifying a direction for support, rather than making a commitment to do it tomorrow.

Then ask: “Who could help me take a sensible next step?” The answer might be your GP, a psychologist, someone you trust, or a conversation about an additional approach. Seeking help is itself an action.

My approach to working with panic

I know anxiety and panic from lived experience. In my work, I want to create room for both honesty and possibility: honesty about how frightening things have felt, and possibility about what you would like your life to include.

Where appropriate, hypnosis may form part of that work. We may explore guided imagery, attention and responses to anticipated situations. We would discuss suitability, the limits of the approach and any other care you need. I cannot promise a particular result or number of sessions.

Read more on the Panic Attacks page and the How Hypnosis Works page.

A note about physical symptoms

Do not assume new, unexplained or significantly different symptoms are panic. Seek medical advice. For severe chest pain, severe breathing difficulty, fainting or another medical emergency, call 000. A previous panic diagnosis does not rule out a separate medical problem.

A conversation can be a beginning

If the fear of another episode is narrowing your life, we can talk about what you are experiencing and whether my approach may be an appropriate part of your support.

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The Fear of Another Panic Attack: Understanding the Cycle