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Online CBT for anxiety, panic and phobias
Anxiety becomes a problem when worry, fear or panic is hard to switch off and starts to shape what you do. CBT helps you understand what keeps anxiety going, test your fears in small steps and rebuild confidence. I offer online CBT for constant worry, social anxiety, panic attacks and specific phobias.
What it can look like
You may notice some of these. You don’t need all of them to benefit from support.
- Worry about things that haven’t happened yet
- Feeling tense, on edge or unable to switch off
- Avoiding places, people or situations that feel too much
- Replaying conversations and fearing you said the wrong thing
- Sudden surges of fear with a racing heart or breathlessness
- Seeking reassurance that doesn’t settle things for long
Types of anxiety I work with
Constant worry and feeling on high alert
Worry about everyday things such as work, health, money or loved ones, even when there’s no clear reason, and it’s hard to switch off. Anxiety is a normal part of life. We work on avoidance and build resilience so it stops running things.
Social anxiety
Worry about saying or doing the wrong thing in conversations, meetings, small talk or just being around others. Fear of judgement, rejection or embarrassment can hold you back from how you take part in the world.
Panic attacks
Sudden, intense surges of fear with a racing heart, breathlessness, dizziness or a feeling of losing control, often with constant worry about when the next one will come. Support can reduce fear and help you regain control. If you’ve physical symptoms that haven’t been checked, see your GP too.
Specific phobias
Intense fear of particular things or situations, such as flying, heights, animals or medical procedures. The fear can feel far bigger than the danger. You don’t have to organise life around it, and we take small, manageable steps.
How CBT helps with anxiety
Anxiety is kept going by what we do to cope. Avoiding, escaping, over-preparing and seeking reassurance bring relief in the moment, and they stop you finding out that you can cope without them.
In CBT we map how anxiety works for you, then plan small experiments to test your fears. We build up gradually, drop the habits that keep anxiety going and practise more balanced ways of thinking. I also draw on ACT skills to help you stop fighting every anxious thought.
Questions about this
What is the difference between anxiety and panic?
Panic is a sudden surge of intense fear that peaks within minutes, with symptoms such as a racing heart, breathlessness and dizziness. Anxiety is usually longer-lasting worry or tension. They often show up together.
Should I see my GP first?
If you’ve physical symptoms such as chest pain or breathlessness that haven’t been checked, it’s sensible to see your GP. I’m happy to work alongside that.
Can online therapy help with phobias?
Yes. We plan gradual steps together and you practise them in your own surroundings between sessions.
Do I need a diagnosis to start?
No. You can start with what you’re experiencing and we make sense of it together.
Take the first step with a free 20-minute call
Tell me what is going on, ask your questions and see whether we would work well together. There is no pressure to go ahead afterwards.