Dan’s Blog

Fear of Needles: How a Long-Term Phobia Can Start to Change

by Dan Regan | Apr 21, 2026 | Phobias and Fears

Fear of Needles: How a Long-Term Phobia Can Start to Change

Many people experience a fear of needles linked to anxiety, even when they know logically that the situation is safe.

You know it is perfectly safe – and even positive for your health and well-being. Yet still it fills you with dread and anxiety.

Many people dislike needles and injections. But for some people, it’s not just discomfort, it’s a strong, immediate reaction that can feel out of proportion but very real.

It can cause a racing heart, muscle shakiness and tears. Your mind races and some of my clients in Ely even described fainting and passing out when in sight of a needle.

Fear of needles anxiety can affect:

Why Some Fears Don’t Make Sense

by Dan Regan | Apr 21, 2026 | Phobias and Fears

Why Some Fears Don’t Make Sense (But Feel Completely Real)

You know your fear doesn’t make any sense. It’s not rational. But the overwhelming thoughts and feelings that come with it feel very real.

If a fear doesn’t seem to make sense, it’s usually not about the situation itself, it’s about how your mind has learned to respond to it.

Whatever thing your phobia and fear is linked to, it can bring on worry, anxiety and panic.

For example, the fear of swimming is a common anxiety that I help clients in Ely to tackle.

You might find yourself avoiding going to the pool when you know it isn’t logically dangerous.

It could be:

Fear of Dogs in Children

by Dan Regan | Apr 18, 2026 | Phobias and Fears

Fear of Dogs in Children: A Recent Success Story

Fear of dogs is something many children experience at some point..

For some, it’s a mild discomfort. They can be in the vicinity of dogs but are wary and keep a distance..

For others, it can begin to affect day-to-day life, especially when it leads to avoiding places like parks, walks, or outdoor activities. Just the possibility that there may be a dog can create anxiety and fear. If a dog comes nearer it creates panic..

Recently, a parent got in touch about their daughter, who had developed a strong fear of dogs..

She had reached the point where she was refusing to go on walks or visit the park in case she might see one. Just the thought of a dog coming near could create worry..

After our sessions, things changed positively and dramatically..

Whilst this was help for a child and fer of dogs, I’ve helped many adults too who struggle with this fear..

OCD and Anxiety

by Dan Regan | Apr 17, 2026 | Anxiety Stress and Panic Attacks

OCD and Anxiety: Why Thoughts Can Feel So Real

OCD and anxiety can make your thoughts feel very really – and very difficult to ignore. Your thoughts scare you because of what you are imagining. That anxiety leads to more intrusive thoughts. You start to doubt what you’ve done or worry about what you could do.

You might find yourself having thoughts that feel completely out of character.

They may be:

intrusive
repetitive
difficult to ignore
upsetting or confusing

And often, the more you try to push them away, the stronger they seem to come back.

They may be about harming yourself or others. Your thoughts mess with your recollection of events and what may have happened. You worry why you are thinking such intrusive thoughts and what that means about you and what you are capable of. Your own thoughts scare you.

Sometimes it can lead you to do certain repetitive behaviours to bring some temporary relief. Other times it can all be about that ongoing cycle of intrusive thoughts that torment you inside your own mind.

OCD and anxiety can feel very real – and often quite frightening.

Introverts and Anxiety

by Dan Regan | Apr 14, 2026 | Anxiety Stress and Panic Attacks

Introverts and Anxiety: When Socialising Feels Draining

Today I’m covering introverts and anxiety and writing about how socialising can feel draining.

If you’re an introvert and social situations feel draining, it’s usually not because you lack confidence, it’s because of how your mind processes stimulation, combined with patterns of anxiety and overthinking.

You might feel like social situations affect you differently to other people. It’s not that you can’t do them, you can. And you can enjoy social situations.

But they can feel draining, effortful, or mentally tiring in a way that’s hard to explain.

And as someone who is more of an introvert, you might:

need time to recover after socialising
feel more comfortable in smaller groups
find too much interaction overwhelming
feel ‘on’ rather than relaxed
feel like you need time to recharge afterwards

From the outside, it may look like calmness and confidence. But internally, it can feel like a lot of effort.

This is more common than many people realise, particularly for people who are naturally more thoughtful and inward focused.

If this sounds familiar

How to Stop Overthinking in Social Situations

by Dan Regan | Apr 13, 2026 | Anxiety Stress and Panic Attacks, Confidence and Self Esteem

How to Stop Overthinking in Social Situations (Without Forcing Yourself)

Do you have a habit of overthinking in social situations?

If you find yourself overthinking in social situations, it’s usually linked to patterns of anxiety, self-focus, and a natural desire to come across well – rather than a lack of social ability.

You’re physically present but the whole time you are mentally elsewhere. That little voice in your head just keeps on going. You might struggle to join in or find that things have moved on while you were thinking of what to say or how to say it. It’s like having an non stop running commentary criticising, analysing and overthinking every detail. It stops you relaxing and being yourself.

Around the people you feel most comfortable with you can relax and be yourself. You can be yourself and the words come easily.

Yet that overthinking in social situations creates a whole different, more anxious and awkward, experience. Many people struggle with overthinking in social situations, especially when they’re already feeling slightly self-conscious or under pressure.

You might notice it most in conversations.

You say something and then immediately start thinking:

How To Build Confidence and Self-Esteem

by Dan Regan | Apr 6, 2026 | Confidence and Self Esteem

How to Build Confidence and Self-Esteem (Without Forcing It)

You might feel like you ‘should’ be more confident. Yet you may struggle with how to build your confidence and self-esteem.

If you’re trying to build confidence and self-esteem, it’s usually not about ‘trying harder – it’s about understanding and changing the patterns of thinking and anxiety that are getting in the way.

When I struggled with low confidence and lo self-esteem, I just wanted to feel more comfortable in my own skin. Others seemed to do it with ease but I had to try and hide my anxiety and force myself to do things. IT was exhausting. Somehow my confidence and self-esteem didn’t build no matter what I tried. I always ended up back thinking and feeling the same old way.

You may look at others and assume they feel comfortable, self-assured, and relaxed – while internally, things feel very different for you.

Many people searching for ways to build confidence and self-esteem feel this same internal pressure – wanting to feel different, but not knowing how. You might find yourself:

overthinking what you say

doubting yourself afterwards

worrying about how you came across

telling yourself that you can’t do it

talking yourself out of things

feeling pressure to get things right

From the outside, everything might look fine. But on the inside, it can feel like a constant mental effort.

Why Do I Care So Much What People Think?

by Dan Regan | Apr 5, 2026 | Confidence and Self Esteem

Why Do I Care So Much What People Think? (And How to Feel More Confident)

It may be a common thought that goes through your mind, ‘why do I care too much what people think?’

If you feel like you care too much about what people think, it’s usually linked to patterns of anxiety, overthinking, and a strong desire to be accepted or get things ‘right’.

You might find yourself replaying conversations, worrying about how you came across, or thinking about what other people might be thinking about you. It can dominate your mind and stop you enjoying things.

Even small situations – a comment, a look, or something you said – can stay on your mind long after the moment has passed.

From the outside, it might seem like nothing has happened. But internally, it can feel difficult to switch off. You reply and go over and over it.

This is more common than many people realise, especially for people who are thoughtful, aware, and used to wanting to get things ‘right’.

When I struggled with social anxiety, I would often worry about why I cared too much about what other people think. Before events I would get anxious about what might happen. When around others, I was constantly tense as I scanned and analysed how I was coming across. I would overthink what to do and say. I would be there but I was too busy in my own head to really be there. Afterwards, I would reply events and focus upon all the that I could be judged negatively about.

It’s a common thing that anxiety clients in Ely tell me about. The worry about what other people think leads to overthinking, anxiety and a struggle to be yourself.

Why Panic Attacks Feel So Frightening – Ely Standard Feature

by Dan Regan | Apr 3, 2026 | Anxiety Stress and Panic Attacks

Why Panic Attacks Feel So Frightening – Ely Standard Feature

I was recently featured in the Ely Standard discussing panic attacks – something I see regularly in my work as an anxiety therapist in Ely.

Panic attacks are one of the most frightening experiences people can have, and many people initially believe something serious is happening to their body.

Many people describe their first panic attack as feeling like a medical emergency, such as a heart attack or something seriously wrong with their body.

The feelings are so overwhelming that you can become anxious about having another panic attack. You get caught in a loop of dreading the worst and felling on edge.

This is completely understandable.

You may start to avoid certain situations where you have previously experienced a panic attack. And, because your mind works on patterns, you may find they start to occur more frequently.

Panic attacks feel frightening, especially when you don’t know what is happening or how to deal with it.

High Functioning Anxiety

by Dan Regan | Apr 2, 2026 | Anxiety Stress and Panic Attacks

High Functioning Anxiety: Why You Can Seem Fine But Feel Struggled Inside

High functioning anxiety: From the outside, everything might look fine – you’re coping, getting things done, and keeping things together. But on the inside, it can feel very different.

You may be working, managing responsibilities, supporting others and appearing calm and capable. People may even describe you as organised, reliable or successful.

Externally you come across as confident and self assured.

But internally, it can feel very different.

You struggle with overthinking, negative thinking and you may worry ab out messing up or being judged. You push yourself and place yourself under pressure to perform. It may feel exhausting.

This is more common than many people realise, especially among people who are used to being capable, reliable, and ‘holding things together.’

High functioning anxiety often means you are coping on the outside, while feeling under constant pressure on the inside.

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