Anxiety can rise sharply and later reduce, but this does not make every episode the same or establish why it happened. I am Sanah Younis, a BABCP accredited CBT therapist at The Lyceum Clinic in West London. New, severe, unusual or concerning symptoms should be assessed by an appropriate medical professional rather than assumed to be anxiety. After medical assessment where needed, some people find it useful to explore the relationship between bodily sensations, threat predictions, attention and attempts to get immediate relief. Assessment can consider what happened before, during and after an episode; avoidance, safety behaviours, health context and how the experience affects daily life. If CBT is appropriate, work is collaborative and paced. Exposure based work is planned with a qualified clinician when clinically indicated, not undertaken as a self directed test from a blog. The aim is to develop a safer, clearer and more individual understanding of what support may help. Progress can be uneven. Breathing or grounding techniques may suit some people in some moments, but they are not a substitute for medical assessment or an individual plan. Decisions about prescribed medication belong with the clinician who prescribes it. You can read https://lyceumclinic.co.uk/guides/panic attacks/ and https://lyceumclinic.co.uk/therapy/panic attacks/, or arrange an initial conversation through https://lyceumclinic.co.uk/start/.