Online therapy for anxiety and panic
Anxiety therapy helps you understand why your body sounds the alarm, and gives you practical ways to settle it. With CBT and DBT skills, we work on the worry loops, the physical panic and the avoidance that keeps anxiety going, at a pace that feels manageable.
Written by Laraib Fatima Ahmed, MSc Clinical Psychology, BPS Graduate Member (MBPsS).
Last reviewed 1 November 2026
You might recognise some of this
- Your mind replays conversations or races ahead to everything that could go wrong
- A racing heart, tight chest, shaky hands or a sudden wave of dread
- Panic that seems to come out of nowhere, sometimes at night
- Avoiding places, calls or plans because the anxiety beforehand is too much
- Feeling tired from being on high alert all day
if any of this feels familiar, you're not alone
How therapy can help
Making sense of the alarm
Anxiety is your nervous system trying to protect you, just a little too loudly. We start by mapping what sets it off, what it feels like in your body, and what you do to cope. Understanding the cycle takes away a lot of its power.
Skills for the moment
You'll learn grounding and breathing techniques that work when panic is rising, plus ways to step back from anxious thoughts instead of arguing with them. We practise them in session so they feel familiar when you need them.
Gently facing what you avoid
Avoidance brings short-term relief but makes anxiety grow. Together we build small, planned steps back towards the things that matter to you, so your confidence comes from experience rather than reassurance.
Approaches we might use
CBT
Cognitive Behavioural Therapy
Notice how your thoughts mould your feelings and physical reactions. Together, we gently test and reshape rigid automatic patterns.
DBT
Dialectical Behaviour Therapy
Practical skills for intense emotions, for sitting with deep distress without panic, and for building grounded relationships.
ACT
Acceptance & Commitment Therapy
Make room for what's present, then take clear action toward what you genuinely value.
Curious how these work? See all my frameworks, explained simply
What sessions look like
Sessions are 50 minutes over secure video. Most people meet weekly at first, then fortnightly as things settle. You'll leave each session with one or two small things to try, never a pile of homework.
It always starts with a free 15-minute fit check, so you can ask questions and see how it feels before committing to anything. See the four steps