Panic Attacks: Understanding and Finding Support Through Online Therapy in Ireland
Panic attacks can feel overwhelming, like being caught in a tidal wave that leaves you gasping for air and questioning your sanity. It’s an isolating experience, but you don’t have to face it alone. Online therapy offers a compassionate lifeline, giving you expert support and proven techniques to understand, manage, and eventually overcome panic attacks—all from the comfort of your home..
What is a Panic Attack?
Imagine this: your heart starts pounding, your chest tightens, and dizziness takes over. You feel like you’re choking, losing control, or perhaps even dying. That’s what a panic attack feels like—a sudden rush of intense fear paired with physical symptoms such as:
- A racing or pounding heart
- Sweating
- Trembling or shaking
- Shortness of breath
- Chest pain or discomfort
- Nausea or stomach upset
- Feeling lightheaded, faint, or detached
- Chills, hot flashes, or tingling sensations
- A fear of “losing it” or even dying
While one panic attack can be terrifying, it doesn’t always mean you have a panic disorder. A diagnosis happens when panic attacks are frequent, unexpected, and lead to ongoing worry or behaviour changes to avoid triggering another episode.
Several years ago I had a client, Aoife, who struggled with panic attacks while at university, it was her first time away from home. She described feeling like she couldn’t leave the halls of residence because the fear of another attack was so intense. “She once told me she felt trapped not only by the panic but by the shame of not being able to control it.” Through therapy, Aoife learned to understand her symptoms and take small steps toward regaining her independence.
How Online Therapy Can Help You Manage Panic Attacks
Online therapy is becoming a game-changer for managing panic attacks, offering accessibility, affordability, and expert care wherever you are in Ireland. Here’s how it can make a difference:
Convenience
Regardless of where you live in Ireland, but this is perhaps more applicable to people living in smaller towns where the choice of therapists is more limited, online therapy allows you to connect with a therapist from the comfort of your home. No need to battle traffic or find parking—sessions are scheduled at times that work for you.
Affordability
Online therapy often costs less than traditional in-person sessions. Many platforms also offer pricing options or may work with your health insurance.
Access to Specialists
If you’ve struggled to find a local therapist who understands panic disorders, online therapy connects you with specialists experienced in techniques like Cognitive Behavioural Therapy (CBT) and mindfulness.
Privacy
Talking about something as personal as panic attacks can feel daunting. Many find that being in their own space during online therapy makes opening up a bit easier.
Ciarán, worked with me online and found the privacy of online therapy invaluable. His work schedule made traditional therapy was impossible, but he was able to log in for sessions during his lunch break. He felt more comfortable talking from his kitchen than in a formal office setting.
What Does Treatment Look Like?
Online therapy is about tailoring a plan to your needs. Here’s what you can expect:
Understanding Your Triggers
We’ll work together to identify what sets off your panic attacks—whether it’s specific situations, physical sensations, or certain thoughts. For instance, some people realize their panic stems from social settings, while others might struggle with the physical sensations of anxiety.
In essence, online treatment is the same as face to face, for example when working with another client who experienced panic attacks while driving. “She felt trapped in the car, convinced she couldn’t escape if something happened. We started with visualization exercises, then graduated to short, safe driving trips.” This type of work was exactly the same regardless of whether it was online or not.
Challenging Negative Thoughts
Panic attacks are often fueled by catastrophic thinking. For example, a racing heart might make you fear a heart attack when it’s just a natural anxiety response. Therapy helps you reframe these thoughts to regain control.
Personalized Coping Tools
Not every strategy works for everyone. Together, we’ll find techniques that suit you, from breathing exercises and mindfulness to progressive muscle relaxation. These tools can help you manage symptoms before they escalate.
Gradual Exposure
Avoiding triggering situations can shrink your world. In therapy, we’ll help you face these situations step by step, at a pace that feels right. For example, if crowded spaces are a trigger, we might begin with visualization, then move to visiting quieter places before tackling busier areas.
Skill-Building Between Sessions
Many online therapy platforms provide additional resources, like videos, worksheets, or exercises, so you can practice coping strategies outside of sessions. This keeps your progress moving forward.
Ongoing Support
Between sessions, some platforms allow you to message your therapist for guidance or reassurance. This added support can be a lifeline during tough moments.
Online vs. In-Person Therapy: What’s Best for You?
Having worked both online and in person with clients, I can see the benefits of both approaches. Here’s what people often share:
Online Therapy:
- “It’s just so convenient.”
- “I feel safer opening up in my own space.”
- “I don’t have to worry about missing sessions due to travel.”
In-Person Therapy:
- “I appreciate the face-to-face connection.”
- “It feels more ‘real’ to go to a therapy office.”
The best option depends on your preferences and lifestyle.
Starting Online Therapy in Ireland
Here’s how to begin your online therapy journey:
- Find a Therapist: Look for licensed professionals registered with the Psychological Society of Ireland (PSI), specializing in anxiety and panic disorders.
- Explore Options: Online therapy offers flexible formats—video calls, phone sessions, or even text-based support. Choose what feels most comfortable.
- Initial Consultation: Most therapists offer a free introductory session to ensure they’re the right fit for you. Use this time to share your goals and concerns.
- Set Goals Together: Once you’re matched, you’ll work with your therapist to create a plan tailored to your needs.
Additional Support in Ireland
If you’re looking for more resources, these organizations can help:
- Anxiety Ireland: www.anxietyireland.ie
- Aware: www.aware.ie
- Samaritans Ireland: Call 116 123 (free) or email support.
Your GP is also an excellent starting point for referrals or advice.