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Therapy for Panic Disorder

Quick answer: Panic disorder therapy is a highly effective, evidence-based treatment for panic disorder, an anxiety condition marked by sudden, repeated panic attacks and persistent fear of future episodes that often leads to avoidance of certain places or situations. With approaches such as Cognitive Behavioural Therapy (CBT), most people notice a significant reduction in panic attacks within 8 to 12 weekly sessions.

Panic attacks themselves are common and are not a sign of danger. According to the U.S. National Institute of Mental Health (NIMH), an estimated 4.7% of adults experience panic disorder at some point in their lives, and about 2.7% experience it in any given year, with women affected roughly twice as often as men. Panic attacks are also a common cause of unexplained chest pain seen in hospital emergency departments. The pattern seen in Singapore and the wider Asia-Pacific region mirrors these global trends.

panic disorder treatment singapore
panic attack treatment singapore

What Is A Panic Attack?

A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes, often accompanied by frightening physical sensations. Panic attacks are not physically dangerous, even though they can feel life-threatening in the moment.

Common symptoms of a panic attack include:

  • Heart palpitations or a racing heart
  • Shortness of breath or a choking sensation
  • Chest pain or tightness
  • Dizziness, lightheadedness, or feeling faint
  • Trembling or shaking
  • Sweating
  • A feeling of unreality or being detached from yourself
  • A fear of losing control, “going crazy,” or dying

Panic attacks can occur unexpectedly or in response to specific triggers, and are highly treatable with support from a clinical psychologist or counsellor familiar with Cognitive Behavioural Therapy (CBT).

Clients in Singapore and elsewhere report having panic attacks in the office bathroom after a difficult conversation, or in the car after a difficult encounter with family or friends. Sometimes trying to hide a panic attack feels as distressing as the panic itself.

What causes panic attacks? Although a panic attack feels sudden and uncontrollable, the causes develop over time and are typically a mix of several factors, including:

  • Generally high levels of anxiety or chronic stress
  • A difficult situation at work, home, or in a relationship
  • A traumatic experience in the past that continues to linger in the present
  • A family history of anxiety or panic disorder
  • Major life changes, such as a new job, a loss, or becoming a parent

How Is A Panic Attack Different From Panic Disorder?

In short: a panic attack is a single, brief episode, while panic disorder is the ongoing condition of recurring attacks combined with persistent fear of the next one. Panic disorder is a mental health condition characterised by recurring, unexpected panic attacks and persistent worry about having more attacks. People with panic disorder become so fearful of having another panic attack that they start restricting their movements.

In some instances, first they become fearful of leaving their neighbourhood, and then they fear leaving their home in case another embarrassing panic attack occurs. In other cases, people with panic disorder stop going to work or school altogether.

Panic disorder can significantly impact daily life, leading to avoidance of certain situations and increased anxiety. If you are experiencing frequent panic attacks and ongoing fear, reach out – you may benefit from panic disorder treatment and support.

What To Do During A Panic Attack?

Effective panic attack treatment focuses on both immediate strategies and long-term management. Remember that panic attacks are not a sign of danger, even if they make us feel that something is “very wrong”. Rather, they are a signal that your body has gone into fight-or flight mode and that it needs help calming down. 

During a panic attack, try to:

  • Practice slow, deep breathing. While a common sign of a panic attack is feeling like you can't breathe, it is important to remember that breathing quickly or hyperventilating does not help you get more oxygen in. Breathing slowly allows oxygen to more effectively enter the bloodstream from your lungs. This stops hyperventilation, but also returns blood to the prefrontal cortex (the thinking part of your brain), and disables the panic response.
  • Ground yourself by focusing on your surroundings - e.g. look at a favourite tree, or a happy photo
  • Use relaxation techniques such as progressive muscle relaxation that further your efforts to breathe slowly
  • Remind yourself that the panic attack will pass
  • After it passes, think about the triggers of your panic attack, and work through the fears that brought them about with a therapist or a friend.

Is Panic Disorder Treatable? How Therapy Can Help

Yes — panic disorder is one of the most treatable anxiety conditions. If you or someone you know is struggling with panic attacks or panic disorder, don’t hesitate to reach out for treatment. With scientifically backed strategies, recovery can occur quickly. Therapy focuses on understanding and preventing the intense anxiety that usually precipitates these attacks.

Treatment approaches that are especially effective include:

  • Cognitive Behavioural Therapy (CBT) – helps you understand your triggers, challenge the catastrophic thoughts that fuel panic, and build practical coping strategies
  • Interoceptive exposure – gradually and safely reintroduces physical sensations (like a racing heart) so your body relearns that they aren’t dangerous
  • Breathing retraining and relaxation techniques – reduce the physiological arousal that feeds the panic cycle
  • Acceptance and Commitment Therapy (ACT) – builds psychological flexibility so panic-related thoughts and sensations lose their grip over time

Early intervention and ongoing support can dramatically improve quality of life. Many clients notice a meaningful reduction in the frequency and intensity of panic attacks within 8 to 12 weekly sessions, with continued gains over time.

Frequently Asked Questions About Panic Disorder

Is panic disorder the same as anxiety?
No. Anxiety is a broader, ongoing state of worry, while panic disorder involves specific, sudden panic attacks plus a persistent fear of having more. Someone can have generalised anxiety without ever experiencing a panic attack, and someone with panic disorder may otherwise feel calm between episodes.

How long does panic disorder therapy take to work?
Many clients notice a meaningful reduction in panic attacks within 8 to 12 weekly sessions of CBT-based therapy, though this varies by individual. Some people feel relief even sooner, especially once they learn to interrupt the panic cycle with the right techniques.

Can panic disorder go away on its own?
Some people experience isolated panic attacks that don’t develop into full panic disorder. However, once a pattern of recurring attacks and anticipatory fear sets in, it rarely resolves without treatment and tends to worsen as avoidance behaviours increase. Professional support significantly speeds up recovery.

Is medication necessary to treat panic disorder?
Not always. Many people respond very well to therapy alone, particularly CBT. Medication can be a helpful addition in some cases, and this is best discussed with a psychiatrist or your treating clinician alongside your therapist.

What’s the difference between a panic attack and an anxiety attack?
“Anxiety attack” is not a formal clinical term, but people often use it to describe a gradual build-up of worry. A panic attack, by contrast, is a distinct clinical term for a sudden surge of intense fear that peaks within minutes and includes physical symptoms such as a racing heart or breathlessness.

Where can I get panic disorder therapy in Singapore?
Dr Amrit Kaur is a Singapore-based clinical psychologist with over 17 years of experience treating anxiety, panic attacks, and panic disorder in both adults and children. Reach out via the contact details at the top of this page to arrange a session.

About the author: This page was written and reviewed by Dr Amrit Kaur, a Singapore-based clinical psychologist with over 17 years of experience treating anxiety, panic disorder, and related conditions in adults and children.

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