Panic attacks are sudden episodes of intense fear or discomfort, often accompanied by physical symptoms such as a racing heart, chest pain, dizziness, and difficulty breathing. These episodes can feel frightening and overwhelming but they are treatable and manageable.
As a Cork-based psychotherapist, I’ve worked with many people who experience panic attacks. The good news is that, with the right tools and understanding, panic attacks can become much less disruptive over time.
Panic attacks occur when the body’s fight-or-flight system is triggered sometimes without any apparent danger. This response is governed by the autonomic nervous system.
Triggers can include:
Ongoing stress
Past trauma
Poor sleep
Excess caffeine
Unhelpful thinking patterns
Understanding the physiological basis of a panic attack can make it feel less frightening. Your body is trying to protect you but the alarm is misfiring – like fire brigade turning up at your home but you’ve just burned the toast!
How to Know It’s a Panic Attack
t’s important to rule out medical causes. If symptoms are new or unusual, always check in with your GP.
Common signs of a panic attack include:
Rapid or pounding heart
Dizziness or feeling faint
Sweating or chills
Chest tightness
Feeling detached or unreal
A sense of doom or fear of dying
These techniques may not stop the panic immediately, but they can reduce the intensity and help you move through the experience safely.
Remind yourself: “This is a panic attack. It will pass. I am safe.”
Try the 4-7-8 breathing technique:
Inhale for 4 seconds
Hold your breath for 7 seconds
Exhale slowly for 8 seconds
Repeat 4 times
This helps calm your nervous system and re-centre your body.
Use your senses to bring yourself back to the present.
Name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Ask yourself:
“Is there real danger here?”
“Have I felt this way before and come through it?”
“Is this worried thought a fact or is it a feeling?”
Gentle movement even standing, walking, or stretching can help regulate your nervous system. If possible, change your environment or step away from the trigger. Doing something else, however small, can help shift your focus.
If you regularly experience panic attacks, counselling or psychotherapy can be helpful. A trained professional can work with you to explore the triggers, thoughts and experiences that may underlie your anxiety and help you develop tools to feel more in control.
I’m Caroline Crotty, a qualified counsellor and psychotherapist based here in Cork city. If panic attacks or anxiety are impacting your life, please don’t hesitate to contact me. You’re not alone and support is available.
Email me: hello@carolinecrotty.ie
Text or call me: 0877107032
Website: www.carolinecrotty.ie
Are you a parent in Cork city feeling anxious, stressed or simply not enjoying parenting the way you thought you might? Perhaps you’re searching for parenting support Cork, a therapist near me, or help with parenting stress in Cork city centre. If so, you’re in the right place.
Many parents feel overwhelmed at different stages of family life. The pressure to be the “perfect” parent, to juggle work, school runs, emotional demands, and your own mental health can feel like too much. If you’re feeling burnt out from parenting, asking for help is okay.
Parenting stress is the emotional strain many parents experience as they try to meet the ever-changing needs of their children. It can look like:
If any of these sound familiar, know that you’re not alone. Many people search Google for phrases like talk therapy Cork, support for overwhelmed parents or counsellor for mums Cork and for good reason.
As a qualified psychotherapist based in Cork city centre, I offer confidential counselling and psychotherapy for parents who are struggling. Whether you’re dealing with anxiety, burnout, parenting guilt, or simply trying to figure out how to enjoy family life again, therapy can help.
Some parents reach out when they’re:
Parenting is hard but it shouldn’t feel impossible.
In our sessions, we create a calm, supportive space where you can speak freely and without judgement. As a psychology graduate with experience in both the voluntary and private sectors, I bring an understanding of the complexity of family life.
Therapy can help you:
You don’t need to wait until you’re at breaking point – contact me to check appointment availability – email is the ideal way to reach me to arrange an initial appointment or to ask any questions:
You deserve to feel calm, connected and capable.
Let’s work together to help you get there.
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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