Dan’s Blog

Intrusive Thoughts and Anxiety

by Dan Regan | Mar 25, 2026 | Anxiety Stress and Panic Attacks

Intrusive Thoughts and Anxiety: Why They Happen and How to Calm Them

Have you ever had a thought that seemed to appear out of nowhere and felt difficult to ignore? Everyone experiences intrusive thoughts, yet with anxiety they can seem more real and more vivid.

Intrusive thoughts are a common part of anxiety. They are unwanted thoughts that feel real and important, but they are not a reflection of who you are or what you will do.

We are all thinking all the time and all sorts of random things can float into our awareness. Yet with anxious intrusive thoughts, you may find your own thoughts scare you.

Intrusive thoughts are unwanted thoughts, images or ideas that seem to appear suddenly and feel difficult to ignore. They can be distressing and can feel confusing or alarming.

They can feel very real, very personal, and often completely out of character. Many people worry that having these thoughts means something about them – but in reality, intrusive thoughts are a common part of how the mind responds to anxiety.

Many people experience intrusive thoughts at some point, and having them does not mean anything about you as a person. However the cycle of intrusive thought and anxious feelings can mean that you struggle to move on and focus on something else.

How to Calm a Panic Attack in the Moment

by Dan Regan | Mar 23, 2026 | Anxiety Stress and Panic Attacks

How to Calm a Panic Attack in the Moment

Many people struggle with how to calm a panic attack in the moment. It feels overwhelming, frightening and like you are out of control. You hope you won’t feel that uncomfortable again but you worry about it happening. After each panic attack, you feel exhausted and frustrated..

When panic strikes, you might suddenly notice your heart racing, your breathing becoming tight, and a strong sense of panic rising in your body. You may feel hot or cold, shaky and weak in your legs, and an overwhelming urge to leave the situation..

In that moment, it can feel as though something serious is happening. Panic sensations feel intense but they are a natural alarm response from the body and will pass..

And although panic attacks feel intense, there are simple ways to help your body settle..

In my work as an anxiety therapist in Ely, I help people to change the psychological patterns so that panic happens less and less. Combined with this, you need to be able to nip the thoughts and feelings in the bud before they rise. This helps you to control how you feel and to diffuse any rising anxiety..

Why Anxiety Isn’t Going Away On Its Own

by Dan Regan | Mar 22, 2026 | Anxiety Stress and Panic Attacks

Why Anxiety Isn’t Going Away On Its Own

Many people hope that anxiety will eventually pass on its own. If your anxiety is about a specific thing, that thing happens and things may settle again. However, where your anxiety continues to persist, you may start to wonder why your anxiety isn’t going away on its own.

Anxiety often doesn’t go away on its own because it is maintained by patterns in the mind and body, including avoidance, worry and the body’s stress response. These patterns can continue even when there is no real danger.

At times, those negative thoughts and feelings may ease for a while. But for many people, anxiety keeps returning or gradually becomes more noticeable over time.

Clients I work with for anxiety in Ely often tell me how they know there is nothing they should feel anxious about, yet that feeling of dread and thinking the worst continues. In fact, it starts to feel almost habitual and automatic. You may start to worry about feeling anxious, or you find that it permeates into many aspects of your life.

You can easily get caught in an ongoing cycle of anxious thoughts and feelings that impact upon what you do and what you don;t feel capable of doing.

This can be confusing and frustrating, especially when there doesn’t seem to be a clear reason why it isn’t improving.

I’ve covered many aspects of understanding anxiety, the physical symptoms and overthinking patterns. And in this article I’m covering why it can seem like your anxiety isn’t going away on its own.

How To Calm Anxiety in the Moment

by Dan Regan | Mar 18, 2026 | Anxiety Stress and Panic Attacks

How to Calm Anxiety in the Moment

In recent articles, I’ve covered many aspects of understanding anxiety- knowing what is going on and why is important before taking action to interrupt the pattern. Today I’m covering how to calm anxiety in the moment so that you feel calmer and better in yourself.

Many of my anxiety clients in Ely tell me that when anxiety rises suddenly, it can feel as though your mind and body are working against you.

Your thoughts may start racing, your chest may feel tight, your heart races and your struggle to think clearly. Physical sensations such as a pounding heart, stomach issues or dizziness can quickly make the situation feel overwhelming.

In moments like this, the goal is not to “stop” anxiety instantly or to battle it, but to gently calm the body’s stress response so that the nervous system can begin to settle. Once you know you can calm anxious feelings and thoughts, the fear of them happening starts to subside.

Simple techniques can often help bring anxiety back to a manageable level and I’m covering some practical things to calm anxiety here.

Shortlisted in Three Categories at SME Cambridgeshire Business Awards

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

Shortlisted in Three Categories at SME Cambridgeshire Business Awards

I’m very pleased to share some positive news for the practice and the Ely community.

Dan Regan Hypnotherapy has been shortlisted in three categories at the 2026 SME Cambridgeshire Business Awards:

Ely Business of the Year

Service Excellence

Business Innovation

These awards celebrate the work of independent and small businesses across Cambridgeshire, recognising organisations that provide excellent service, contribute positively to their communities and continue to develop how they support their clients.

Being shortlisted in all three categories is a real honour and reflects the work that has been taking place with clients here in Ely.

Am I Having a Panic Attack?

by Dan Regan | Mar 15, 2026 | Anxiety Stress and Panic Attacks

Am I Having a Panic Attack? (Understanding What’s Happening)

Your chest gets tight, you can’t get enough air and you feel dizzy as you heart starts to race. You struggle to think clearly and just want to escape from this uncomfortable situation. You may feel out of control, scared and confused. You might wonder, is there something seriously wrong with me, or am I having a panic attack?.

Many people who experience a panic attack for the first time worry that something serious is happening to their body. It feels so overwhelming and it feels that there must be something medical happening. You might call out an ambulance or paramedics because you think you are having a heart attack..

The symptoms of a panic attack can appear suddenly and feel extremely intense. Your heart may start racing, breathing may feel difficult, and you might feel dizzy, shaky or overwhelmed. Even more problematic, you can’t think clearly and no amount of reason or logic seems to make any difference..

Because these sensations are so physical, it’s very common for people to wonder whether they might be having a medical emergency rather than a panic attack..

Understanding what happens during panic can help make the experience far less frightening and hep guide you towards the right support..

Shortness of Breath and Anxiety

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

Shortness of Breath and Anxiety (Why It Happens and What Helps))

When anxiety and panic strike, your breathing becomes faster and shallower, yet it can feel like you are struggling with a shortness of breath. You may suddenly feel as though you can’t quite get a full breath, or that your breathing has become tight or shallow.

In my anxiety work in Ely, one of the most common and unsettling physical sensations people experience during anxiety is the feeling that they cannot get enough air. You try and breath faster to get more air yet this just makes things worse. I’ve covered before how anxiety can link to chest pain as a result of accelerated breathing.

Many anxiety clients have told me how they have been told that they ‘don’t breathe properly’. It can become habitual to stay tense and on edge. Anxiety leads to a change in your breathing, and that change can create worry that something is medically wrong.

Many people describe feeling as though they cannot take a deep breath, or that their breathing has become tight or restricted. When this happens suddenly it can feel frightening and may lead people to worry that something serious is wrong.

In reality, shortness of breath is a very common physical symptom of anxiety.

Understanding why it happens can help make the experience far less alarming and help you to find a solution that helps.

Why Anxiety Makes Your Heart Race

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

Why Anxiety Makes Your Heart Race (And Why It Isn’t Dangerous)

One of the most common physical symptoms people notice during anxiety is a racing or pounding heart.

You might be sitting quietly when suddenly your heart begins beating faster or pounding in your chest, leaving you wondering if something is wrong.

This sensation can feel frightening, especially if it appears suddenly or without an obvious reason.

Sometimes you are already feeling anxious, tense and worried when it happens. Your breathing accelerates, your heart thumps and you start to feel more and more hot, tense and distressed. On other occasions, it comes out of the blue and you have to battle both your anxiety and your fear that comes from such an uncomfortable feeling.

Many people worry that something is seriously wrong with their heart when this happens. In reality, a fast or pounding heartbeat is one of the body’s most common responses to anxiety.

In my work as an anxiety therapist in Ely, this is something people often mention when they first come for support. Understanding why it happens (and why it isn’t dangerous) can make the experience much less alarming and puts you in a stronger position to feel calmer more quickly.

Fear of Dying and Anxiety

by Dan Regan | Mar 12, 2026 | Anxiety Stress and Panic Attacks

Fear of Dying and Anxiety

One of the most frightening experiences people describe when struggling with anxiety is the sudden fear that they might be dying.

This often happens when anxiety creates intense physical sensations such as a racing heart, dizziness, or difficulty breathing. In the moment, these sensations can feel so overwhelming that the mind interprets them as something seriously wrong.

In my work as an anxiety therapist in Ely, many people say this is one of the most distressing parts of anxiety. Even when medical checks have shown nothing physically wrong, the experience can still feel very real. Only recently I was working with a client who felt so bad from anxiety that she would start dreading the worst and imagining scenarios of how her own funeral would play out.

It can feed into health anxiety and the worry that there is something wrong with you that has been missed. It can also link to anxiety around anything medical or that involves hospitals and procedures.

Many people also suffer anxiety around death itself – their own thoughts about no longer being here can create panic, as well as news and stories that involve someone’s passing.

Understanding why this happens can help reduce some of the fear surrounding these sensations.

Fear of Losing Control and Anxiety

by Dan Regan | Mar 11, 2026 | Anxiety Stress and Panic Attacks

Fear of Losing Control and Anxiety

One of the most frightening experiences people describe when struggling with anxiety is the fear of losing control.

Anxiety can make you feel like you are no longer in charge of your own thoughts and feelings. Your mind races and won’t switch off. You feel physically hot, tense and on edge. You struggle to think clearly and get on with things. Back when I had anxiety I remember feeling like I was two different people – the ‘real’ me when I felt calm and comfortable, and the anxious me when the unwanted thoughts and feelings took over and felt uncontrollable.

You might worry that you will panic, say something embarrassing, collapse, or even feel as though you might ‘go crazy’. These thoughts can feel incredibly convincing in the moment, which often makes the anxiety even stronger.

In my work as an anxiety therapist in Ely, the fear of losing control is something many people mention when their anxiety has become intense or overwhelming. It creates more worry about what might happen and how you’ll cope. It can all feel exhausting, frightening and overwhelming.

Understanding why this happens can help you see that this experience is actually a very common part of anxiety.

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