Understanding Anxiety and Panic Attacks: Helpful Techniques and EMDR Therapy in Hertfordshire
Author: Dr Hannah Osborne, Consultant Clinical Psychologist and EMDR UK Accredited practitioner providing therapy & EMDR in Berkhamsted, Tring & Hertfordshire
Anxiety is one of the most common reasons people seek therapy. Many people experience periods where worry, physical tension, or a sense of unease begin to take up more space in daily life. You might notice your mind racing with “what if” thoughts, your body feeling on edge, or moments where anxiety suddenly spikes.
If this sounds familiar, you are far from alone. Anxiety is a normal human response designed to keep us safe. However, when the system becomes overactive, it can start to interfere with work, relationships, sleep, and overall wellbeing.
As a clinical psychologist offering therapy for anxiety in Hertfordshire, I often meet people who feel frustrated with their anxiety or worry that something is “wrong” with them. In reality, anxiety is a very understandable response from a system that is trying—sometimes a little too hard—to protect us.
Why Anxiety Happens
Our brains are wired to detect potential threats. When the brain perceives danger (whether physical or emotional), it activates the body’s threat system. This is often called the fight–flight response.
When this system switches on, several things happen automatically:
Heart rate increases
Breathing becomes faster or shallower
Muscles tense
Attention narrows toward possible danger
Thoughts begin scanning for “what might go wrong”
This response is incredibly useful if we are facing a genuine threat. However, the same system can also become activated by things such as stress, uncertainty, past experiences, or worries about how we are perceived by others.
Over time, anxiety can become a pattern where the brain learns to expect danger even when there is no immediate threat.
Anxiety Attacks: What Can Help in the Moment
When anxiety spikes suddenly, it can feel overwhelming. People often describe feeling out of control, disconnected from their surroundings, or worried that something terrible is about to happen.
While these experiences can feel frightening, there are practical techniques that can help regulate the nervous system and bring the body back toward a calmer state. These are some of the strategies I frequently share with clients.
The Physiological Sigh
The physiological sigh is a simple breathing technique that helps reset the nervous system.
It involves:
Taking a slow breath in through the nose
Taking a second short inhale on top of the first breath
Slowly breathing out through the mouth
This breathing pattern helps the lungs release built-up carbon dioxide and signals to the body that it is safe to relax. Even a few repetitions can begin to settle the nervous system.
External Absorption
Anxiety often pulls our attention inward toward worry or physical sensations. The absorption technique involves gently redirecting attention outward to something in the environment.
For example, you might focus on:
The details of an object in the room
Sounds around you
The feeling of your feet on the floor
By fully absorbing attention in something external, the brain has less capacity to continue the anxiety loop.
The Butterfly Hug
The butterfly hug is a simple self-soothing technique that comes from EMDR therapy.
To try it:
Cross your arms over your chest so each hand rests on the opposite shoulder.
Gently and very slowly tap your shoulders alternately, left then right. Focus on the feeling of the tap.
Continue slowly for 20–30 seconds while breathing steadily.
The alternating tapping can help regulate the nervous system and bring a sense of calm during heightened anxiety.
The 5-4-3-2-1 Grounding Exercise
Grounding techniques help anchor attention in the present moment. The 5-4-3-2-1 exercise is a structured way to reconnect with your surroundings.
You identify:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
This exercise engages multiple senses and helps shift the brain out of threat mode and back into the present moment.
When Anxiety Persists
While coping skills can be very helpful, they do not always address the deeper reasons anxiety developed in the first place.
For some people, anxiety is linked to earlier experiences that shaped how the brain responds to stress. Difficult events, prolonged stress, or periods where someone felt unsafe or overwhelmed can leave the nervous system more sensitive to perceived threats.
When this happens, therapy can help process these experiences and reduce the intensity of the anxiety response.
EMDR Therapy for Anxiety in Hertfordshire
EMDR (Eye Movement Desensitisation and Reprocessing) is a psychological therapy designed to help the brain process difficult or overwhelming experiences.
Sometimes anxiety persists because the brain has stored earlier experiences in a way that continues to trigger the threat system. EMDR helps the brain revisit these experiences in a safe, structured way so they can be integrated and resolved.
As these experiences are processed, people often notice:
Reduced anxiety responses
Fewer intrusive memories or triggers
A greater sense of calm and confidence
Changes in long-standing negative beliefs about themselves
EMDR can be particularly helpful for people whose anxiety feels connected to specific experiences, past stressors, or patterns that have been present for many years.
Anxiety Therapy in Hertfordshire
If anxiety is starting to affect your daily life, therapy can provide a supportive space to understand what is happening and develop effective ways of responding.
As a clinical psychologist providing therapy for anxiety in Hertfordshire, I work with adults experiencing difficulties such as:
Generalised anxiety
Panic attacks
Health anxiety
Social anxiety
Stress and overwhelm
Treatment may include practical strategies for managing anxiety in the moment, alongside therapeutic approaches such as EMDR in Hertfordshire to address the underlying patterns that keep anxiety going.
With the right support, many people find that anxiety becomes far more manageable and that they can move forward with greater confidence and ease.
References
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols and Procedures. Guilford Press.
Hofmann, S. G., & Otto, M. W. (2017). Cognitive Behavioral Therapy of Social Anxiety Disorder. Routledge.
Hayes, S. C., Strosahl, K., & Wilson, K. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.
