Anxiety Stress and Panic Attacks

The 3-3-3 Rule For Anxiety

by Dan Regan | Oct 19, 2025 | Anxiety Stress and Panic Attacks

The 3-3-3 Rule For Anxiety

If you struggle with anxiety then you already know how overwhelming it can feel at times. You want some simple strategies to help you to calm your mind and body. That’s where the 3-3-3 rule for anxiety can become part of how you interrupt anxiety and regain focus.

When anxiety takes over, your mind starts to race. You struggle to think clearly. Everything is filled with negativity, thinking the worst and catastrophe. Your chest feels tight, your heart may pound and you feel hot, restless and tense. It can feel like you’ve lost control over your own mind and body. You start to panic even more. You think there may be something seriously wrong with you. Even in calmer moments you find yourself worrying about becoming anxious again.

You get caught up in the cycle of anxiety. You don’t know what to do with yourself or how to think more clearly and calm yourself down. I know how bad it feels because I’ve been there myself. However, as my anxiety clients soon discover, it is possible to calm your mind and body.

Rather than getting caught up in anxiety, you can calm your mind and body. That’s where the 3-3-3- rule for anxiety can become part of your strategy for interrupting anxious thoughts and calming yourself down physically. It’s a simple, grounding technique that can make a difference. It’s effective and easy to remember and apply. You can use it anywhere and at any time.

Why Do You Feel Anxious?

by Dan Regan | Oct 14, 2025 | Anxiety Stress and Panic Attacks

Why Do You Feel Anxious?

Why do you feel anxious?

If you’ve been feeling anxious for no reason then this question may have been going around and around inside your mind. You go over and over past events to try and find an explanation for how anxious you feel right now. Yet you still can’t work out why you feel anxious. It’s frustrating and can make you feel even more stressed and tense.

No matter how much you dwell and overthink, you still feel anxious and it still makes no sense.

Sometimes there is a past event that kick-started your anxiety. Yet more often, your anxiety took hold and became a habit. It could have been a general tendency to worry and think the worst that intensified for some reason. Or maybe a whole series of stressful things were going on and you reach a point that spills over into problematic ways of anxious thinking and feeling.

The problem with trying to work out why you feel anxious is that anxiety isn’t logical and rational. Anxiety is purposeful. Your brain is looking for possible threats to try and keep you safe. Trying to use logic to work it out often just leads to frustration.

As I tell my anxiety hypnotherapy clients, even if you thought you had discovered what caused your anxiety, it doesn’t change how you are feeling right now. That’s why you want to shift your focus from the past and on to the present. By looking at how you are doing your anxiety, and what you are doing, you identify what is driving it. That’s when you can start to intervene by changing your thinking or altering how you feel.

In my short video further down the page, I talk about the question of why you feel anxious. And I cover shifting that focus to what you are doing now that means that your anxiety continues to rumble on and on.

Guided Self Hypnosis For Calm and Confidence

by Dan Regan | Oct 13, 2025 | Anxiety Stress and Panic Attacks

Guided Self Hypnosis For Calm and Confidence

Today I’m sharing a short guided self hypnosis technique for calm and confidence. This fits nicely alongside the strategies I covered in my last article about Cognitive Behavioural Hypnotherapy for anxiety (go check that out if you haven’t already).

Problematic anxiety may be something you’ve always struggled with, or perhaps it is something relatively new. Either way, you struggle with the racing thoughts and overthinking. And with all the uncomfortable feelings that come with it.

You feel stressed and uncertain and your mind and body slip into a pattern of tension, worry and overthinking. The more anxious you feel, the more your thoughts race from one negative thing to another. Those thoughts then worry you even more and create more tension. The more anxious you feel, the harder it becomes to switch off from it.

An effective way to calm anxiety and support your confidence is through self hypnosis. I’ve covered a brief guided self hypnosis script for calm and confidence further down this page. You can use this alongside the other strategies I cover in my articles to start to direct your thoughts and feelings so that you feel better in yourself. Self hypnosis is a natural way to physically relax, quieten your mind and draw upon your capability to reprogramme your mind for positive change.

With regular practice, you can prime your mind to respond to challenges with calmness and confidence instead of stress and tension.

Tackling Anxiety with Cognitive Behavioural Hypnotherapy

by Dan Regan | Oct 12, 2025 | Anxiety Stress and Panic Attacks

Tackling Anxiety with Cognitive Behavioural Hypnotherapy

In this article, I cover tackling anxiety with Cognitive Behavioural Hypnotherapy.

For some people, it can seem as though their anxiety creeps in when they least expect it. For others, anxiety has been a way of life for too long. Sometimes better, sometimes worse, yet always present.

You know that there is no real, actual danger and nothing for you to actually feel anxious about. Yet your heart races, your mind races faster and your body can feel as if it on high alert. It’s exhausting, and it can leave you feeling as though you’re stuck in an endless loop of tension and worry.

Anxiety isn’t a sign of weakness, failure or something being wrong with you. It’s a learned response that has become habitual. Those patterns of thoughts, feelings and reactions have become automatic through repetition. No matter how long you have struggled with anxiety, there is good news. You can change those patterns and replace them with something more calm and helpful.

This is exactly where my cognitive behavioural hypnotherapy comes in to help you to tackle your anxiety. We will combine the practical tools of cognitive behavioural therapy, helping you challenge and reframe unhelpful thinking, with the relaxation, focused imagination and skills of hypnosis. You can create lasting change that helps you feel better and better. You can calm your mind and body and direct your own thoughts and feelings.

Below, I’ve covered five simple action points that you can start using today to help you relax, refocus, reset and feel calmer.

Why Do I Feel Anxious?

by Dan Regan | Oct 8, 2025 | Anxiety Stress and Panic Attacks

Why Do I Feel Anxious?

One of the most common questions I get asked is, why do I feel anxious?

Someone will be sitting in my office for a free initial consultation or at their first hypnotherapy session. They’ll tell me about their racing, negative thoughts and how they always think the worst. They’ll tell me about the fast breathing, heart palpitations, sweating and other physical symptoms of anxiety. And they’ll then tell me that they don’t know why they feel anxious.

Often life is good and there is not an actual, factual reason for the anxiety. It’s frustrating. The same old thoughts and feelings going around and around. You know you don’t have anything to feel anxious about but it still happens. You may have spent hour after hour racking your brain to try and understand why you feel the way you do.

Logically there is probably no reason for you to feel anxious. Sometimes someone has experienced something, after which they started struggling with anxiety. In those sort of cases we can point to what started it.

Yet, for most people, the anxiety sort of starts and you don’t realise it is a problem until it is already a problem. Then you are stuck with the same habitual pattern of anxious thoughts, feelings, actions and reactions. Your brain is seeking to keep you safe but is overprotecting you because you already know there is no threat. This is where hypnotherapy can help. You can take back control over what is going on inside of your own head. You can start to feel more calm, confident and in control.

Anxiety Hypnotherapy Online

by Dan Regan | Sep 27, 2025 | Anxiety Stress and Panic Attacks

Anxiety Hypnotherapy Online

In recent weeks I’ve been busy helping many people across the UK, and even further afield, through my anxiety hypnotherapy online sessions. Of course, online sessions aren’t just for anxiety. I’ve also been helping others with phobias and fears, insomnia, low confidence and taking back control over alcohol and eating habits.

This is just a quick reminder that, if you can’t easily get to Ely or Newmarket, then you can still get help. You can still overcome your anxiety and start feeling better in yourself.

I still get many questions from people about whether hypnotherapy sessions over zoom are as effective as those in person. And the answer is yes, online sessions are equally as effective. The research and my own experience confirm this. Many of my positive reviews come from clients who had sessions online. It’s also possible to mix between online and in person sessions if that works better for you.

Wherever you are located, I still want to help you to feel calm, confident and in control over your thoughts, feelings, actions and reactions. Distance no longer has to be a barrier to getting effective help and support.

If you are currently struggling with anxiety then the first step I recommend is a free initial consultation. We’ll talk about what you experiencing and how you want to change it. I’ll cover how it all works and answer any questions you have. We are then all good to go for helping you feel better and better.

School Anxiety

by Dan Regan | Sep 24, 2025 | Anxiety Stress and Panic Attacks

School Anxiety

The new term is well under way and whilst for many school is a positive learning experience, for others, the return to school or college means anxiety, worry, low self esteem issues and problems engaging.

Education is important and a school is a place of learning, growth and friendships. Yet for many secondary school and higher education students, it can be a source of anxiety, stress, overwhelm and frustration. There can be pressure to perform academically, friendship issues, fear of social situations, difficulty with focus, or issues such as bullying. Some students struggle with learning due to concentration issues, low self-confidence, academic stress, exam anxiety or motivation and consistency.

Limiting patterns of thinking and feeling can stop a student from doing their best and achieving their potential. For some, school anxiety stops them attending school at all. For others it may be particular subjects, lessons or tasks. When exam season arrives all of the anxiety and stress can feel like too much. I’ve helped so many students, who used to go blank in the exam room, to build calmness and confidence so they can apply what they know. And I’ve also helped many students who were struggling to even get into school or college in the first place due to how bad they were feeling in that environment.

However, rather than being an ongoing struggle, it is possible to feel calm, confident and in control over your own thoughts, feelings and behaviours as you learn. You can boost your focus and concentration. You can calm anxiety and stress. You can feel more confident in class and within your studies. Rather than being distracted, hypnotherapy can help you to overcome these obstacles so that you can get on with your learning and reach your potential. If you are struggling with school anxiety then don’t let that stress, doubt or anxiety hold you back any longer than it already has.

High Anxiety Levels in Cambridgeshire

by Dan Regan | Sep 18, 2025 | Anxiety Stress and Panic Attacks

High Anxiety Levels in Cambridgeshire

Whether it is you, or someone you love, mental health and anxiety levels in Cambridgeshire remain high.

The 2025 Cambridgeshire County Council Quality of Life report has now been published. There are some positives with reported happiness levels remaining high. However, nearly a third of people reported mental health issues, such as anxiety and depression. Loneliness issues were also reported and are likely to be a contributing factor, as well as a potential consequence, of anxiety and mental health issues.

Younger people were more likely to report mental health issues but, of course, anxiety and depression can affect anyone at any age and at any stage of life.

Having helped thousands of people with anxiety, and having been there myself, I know how limiting and debilitating it can be. Anxiety can take over your life. You overthink and feel physically unwell. If anxiety levels are high then you may not feel like doing anything at all. Everything is too draining and feels too overwhelming.

These figures only renew my determination to keep helping as many people as I can to feel better, whether through hypnotherapy sessions or from my hypnosis downloads (or both!).

If you are struggling right now then it may seem like you could never feel better. However, it certainly is possible to start feeling more calm, confident and in control again. You can break the negative spiral and start feeling better and better in yourself.

Hypnotherapy for Stress and Worry: New Review Video

by Dan Regan | Sep 7, 2025 | Anxiety Stress and Panic Attacks

Hypnotherapy for Stress and Worry: New Review Video

Today, I’m delighted to be sharing with you my latest hypnotherapy review video.

My passion is to help you to overcome your anxiety, stress and worry and to learn how to manage your own thoughts and feelings for life after your hypnotherapy sessions. When someone first comes to meet me for their free consultation, they tell me all about how anxiety and worry dominate their life. It can impact upon work, friendships and relationships. And most of all it impacts on your ability to feel comfortable in your own skin and to enjoy life.

There are the endless stressful thoughts about what might happen and whether you can cope with it. These thoughts can start to become more and more consistent and habitual until you struggle to switch off from them even when nothing is happening. You’ll already know all the tension, chest tightness, stomach issues and other physical sensations that you battle to live with. And it can impact upon your sleep, appetite, ability to make decisions and anxiety just stops you feeling happy, confident and in control of yourself.

I love when, after our hypnotherapy sessions together, people tell me how they feel so much better in themselves. You can see it in your eyes, in the smile on their face and in their more positive demeanour and conversation. By learning to orchestrate and direct your own thoughts, feelings and actions, you learn how to navigate life feeling better in yourself. You can nip things in the bud, focus on the positive and trust in your ability to handle whatever comes your way.

Some people struggle at the outset to believe they could get some amazing results from a few sessions of hypnotherapy with me. That’s why it’s so great to be able to show them the review videos and feedback from so many people who have successfully been through the journey. I’m always massively grateful to anyone who is kind enough to record a quick hypnotherapy review video as I know it inspires others who are currently struggling to take that first step towards feeling better.

Anxiety and Worst Case Scenarios: My Ely Standard Column

by Dan Regan | Sep 4, 2025 | Anxiety Stress and Panic Attacks

Anxiety and Worst Case Scenarios: My Ely Standard Column

Anxiety drives our mind to think in worst case scenarios. You imagine all sorts of potential future catastrophes, and the fear of these happening feeds back into your anxiety.

Your thoughts re-enforce your anxious feelings. And those anxious feelings drive your thoughts to think the worst. It becomes a self perpetuating loop that can be difficult to break free from. Hypnotherapy can help you to interrupt those habitual experiences that go on inside of you. You can take back control over your own thoughts and feelings so that you feel better and better in yourself.

My latest column for the Ely Standard is all about anxiety and worst case scenarios. By interrupting, diluting and changing the things going around and around inside your head, you can weaken the grip of anxiety, get a handle on things and start seeing things more clearly.

My article about anxiety and worst case scenarios is on the Ely Standard website for you to read here:

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