Your heart pounds. Your chest feels tight, your hands tingle and you are sure something is badly wrong. Then it passes, and you are left shaken and worried about the next one. If panic attacks keep coming back and you have started planning your days around them, you are not alone, and help is close by. This post explains how panic disorder therapy in Kitchener-Waterloo works, from the fear-of-fear cycle to CBT for panic, setbacks and getting to our downtown Kitchener or Uptown Waterloo office.
This post is general information, not a diagnosis. Only a qualified professional can assess what you're going through. If you have chest pain or trouble breathing for the first time, get medical care first, and call 911 if it is severe.
Panic disorder therapy in Kitchener-Waterloo, a quick picture
A panic attack is a sudden wave of intense fear. It often comes with a racing heart, sweating, shaking, shortness of breath, dizziness or a feeling that something terrible is about to happen (see Sources). It usually peaks within minutes and then fades.
Panic disorder is when panic attacks keep happening and you spend a lot of time worrying about the next one. Many people also start avoiding places or activities where panic has hit before. Only a qualified professional can diagnose panic disorder, so please don't try to label yourself from a list. What matters is that panic is treatable.
Panic attack therapy in Kitchener or Waterloo can happen in person at one of our offices or online from anywhere in Ontario. You can choose what feels manageable right now.
Panic attacks at work, at school or on the road
Panic often shows up in the middle of daily life. You might:
Leave a meeting early because you feel trapped, or dread presentations
Skip lectures, sit near the door or avoid exams in big halls
Avoid driving on the Expressway or sitting in traffic
Stay away from busy stores, line-ups or crowded buses
Turn down plans so you won't have an attack in front of people
Each time you avoid something, you may feel relief. But over time, the list of places you avoid can grow. Your days start to shrink. Work, school and time with friends get harder, and panic seems to be in charge.
The good news is that this pattern can be reversed, one step at a time.
The fear-of-fear cycle
Many people with panic disorder get caught in what is often called the fear-of-fear cycle. It goes something like this:
You notice a body sensation, like a faster heartbeat or a light head.
Your mind reads it as danger. "Am I having a heart attack? Am I going to pass out?"
That fear causes a surge of adrenaline, which makes the sensations stronger.
The panic peaks, then passes.
Afterwards, you stay on alert for the next sign, bracing for another attack.
That last step is what keeps the cycle going. Being on high alert makes you notice small body changes more. And noticing them can set off the cycle again. Panic disorder is less about the attacks themselves and more about the fear of having them (see Sources).
CBT for panic in Kitchener-Waterloo, step by step
Cognitive behavioural therapy (CBT) is one of the most studied treatments for panic disorder (see Sources). CBT for panic in Kitchener-Waterloo usually moves through a few steps, at a pace you agree on with your therapist:
Learning the cycle. You start by understanding what happens in your body and mind during panic. Many people feel relief just knowing that panic, while awful, is not dangerous.
Rethinking the scary thoughts. You learn to catch thoughts like "I'm going to faint" and look at them more closely. What actually happened the last ten times?
Practising the sensations, gently. With your therapist, you may bring on mild versions of the feelings you fear, like a fast heartbeat from running on the spot or dizziness from spinning in a chair. You learn to ride them out without fleeing. A large review found that this kind of practice was linked with better results (see Sources).
Returning to places you avoid. Step by step, you go back to the meetings, roads and stores you have been avoiding. You start with easier steps and build up.
This work is done together. Your therapist will never push you faster than you agree to.
Progress, setbacks and what to expect
Progress with panic is rarely a straight line. You may have a great week, then a hard one. A setback does not mean you are starting over. It is often a chance to practise what you have learned.
What "better" looks like is different for everyone. It might mean driving to work without dread, staying in a meeting until the end or going to a concert you would have skipped before. Panic may still visit now and then, but it no longer runs your schedule. We can't promise a timeline, because every person is different.
It can also help to tell one trusted person what you are working on. A partner, friend or coworker who understands the plan can cheer you on, instead of trying to rescue you when panic shows up. Your therapist can help you think about what to share and with whom. You stay in charge of that choice.
Between sessions, it helps to have a few tools for the moment panic hits. You can read our tips on how to stop a panic attack.
Panic therapists in Kitchener and Waterloo
Several of our therapists list panic disorder on their profiles and are accepting new clients. Here are two who see clients in person in Waterloo and online across Ontario:
Des Mc Enaney, RSW. Sees adults and teens 16 and up. Learn more about Des Mc Enaney.
Nicole Graff-Rowe, RSW. Sees adults 19 and up. Learn more about Nicole Graff-Rowe.
If you're looking for panic disorder counselling in Waterloo or Kitchener and not sure who to choose, that's okay. The free consultation can match you with a therapist who fits your needs, schedule and preferred office.
Getting to the office when panic makes travel hard
For many people with panic, getting there is part of the challenge. Here is what to know:
Kitchener. Our office is at 72 Victoria St S, 3rd Floor, in downtown Kitchener. There is free parking behind the building. It is also a short walk from the ION Central Station stop at King and Victoria.
Waterloo. Our Uptown Waterloo office is at 22 King St S, near King and Erb. Free parking is available in nearby municipal lots.
Online. If travel feels too hard right now, you can start online from home and move to in-person sessions later. For some people, the trip to the office can even become one of the steps they practise. If leaving home has become very hard, let us know during the free consultation, so your therapist can plan the first steps with you.
Cost, billing and your first step
Sessions with our therapists range from $130 to $200, depending on the clinician.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers. Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. Let them know you'd like help with panic attacks, and whether you prefer Kitchener, Waterloo or online, and they'll help you find a good fit.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
Last reviewed: October 2026
Sources
Dismantling cognitive-behaviour therapy for panic disorder: a systematic review and component network meta-analysis, Pompoli and colleagues, Psychological Medicine, 2018
Panic disorder: when fear overwhelms, National Institute of Mental Health
Anxiety disorders, Centre for Addiction and Mental Health (CAMH)