Online Therapy for Anxiety and Panic Attacks

Waking up at four with your heart racing. Sunday dread that starts on Saturday. A panic attack, or something that felt like one. This is easier to deal with early, and you don't have to do it alone.

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What is anxiety, and when is it a problem?

Anxiety is your body's alarm. It helps you focus before an exam or on a dark street. It becomes a problem when the alarm keeps going off with no real danger, or won't switch off, and starts to control how you live.

You're not alone. The World Health Organization says anxiety disorders are the most common mental disorders in the world, affecting 470 million people in 2023. Only about one in four people who need treatment get it. Many live with anxiety for years, because from the outside they look fine.

You don't need a diagnosis to start therapy. If worry takes up too much of your day, if you sleep badly, or if you plan your life around not feeling anxious, that's reason enough.

You don't have to wait for the next bad night

Book a session and tell me what has been happening. We'll look at it together, step by step.

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Does this sound like you?

How anxiety can show up

In your body

A racing heart, a tight chest, short breath, bad sleep, an upset stomach.

In your thoughts

Endless "what ifs". Replaying conversations. Imagining the worst at night.

As panic attacks

Sudden waves of fear that can feel like a heart attack or losing control, and then fear of the next one.

In what you avoid

You say no to invitations, put off calls and plan your day around not feeling anxious. Your life gets smaller.

Behind success at work

You do well at work, check everything twice and can't switch off at the end of the day.

After a big change

A new country, a new job, a breakup. The anxiety often comes months later.

What is a panic attack?

A panic attack is a sudden wave of strong fear that usually peaks within minutes. Your heart pounds, you can't catch your breath, and you may feel dizzy, sweaty, shaky or sick. You may think you're having a heart attack or losing control. It can happen anywhere, even on a calm evening.

The symptoms are real. Because panic can feel like some medical problems, always have chest pain or other new physical symptoms checked by a doctor.

Panic often works like a circle. You notice a feeling in your body and think it's dangerous. The fear makes the feeling stronger. Next time you watch for it. In the end, the fear of the next attack can limit your life more than the attacks do. We can work on this directly: when the attacks happen, what you do before and after, and what they may be linked to in your life.

Why does anxiety keep coming back?

What calms anxiety today often keeps it going. If you avoid a meeting, you feel better now, but the next meeting feels harder. Checking an email three times, asking your partner if everything is OK or looking up symptoms online helps for an hour. It also teaches your brain that the danger was real.

Daily habits matter too. Poor sleep, a lot of caffeine and alcohol can all make anxiety worse. And sometimes a situation really does need to change, such as a job, a relationship or a country that doesn't suit you. Then calming down isn't enough.

What can you do between sessions?

These tips don't replace therapy or medical advice. Try what suits you:

Keep steady routines. Regular sleep and meals give your body less to react to.
Move. Even a short walk counts.
Breathe out slowly. Breathing out for longer than you breathe in can help your body settle.
Set a time for worry. Write your worries down and come back to them at a set time, so they don't run all day.
Drink less alcohol. It may calm you tonight, but it can make anxiety worse in the days after.
Take one small step towards what you avoid. Small steps taken often do more than one big effort.

If you try these for a few weeks and not much changes, that's a good moment to get help.

When should you get help?

Talk to a professional if anxiety has lasted more than a few weeks, if you've had a panic attack, if you avoid places or people because of it, or if you need alcohol or other substances to cope. All of this is easier to deal with early.

If your anxiety is mostly about work and exhaustion, see therapy for burnout. If you're thinking about harming yourself, don't wait for a session. Call 112 or your local emergency number, or go to the nearest emergency department.

Ready to get help with your anxiety?

A session lasts 50 minutes, online, in English or Bulgarian. Pick a time that suits you. I confirm every booking personally.

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How I work

Anxiety often comes from a strength that has gone too far.

I use Positive Psychotherapy, which starts from what's already there. People who worry a lot are often careful and responsible. Those are real strengths. The goal is to put them to better use, so they stop keeping you awake at night.

We go slowly through a bad day: what happens, in what order and what you do about it. Most people have never told it this way, and that alone can help. Then we look at how you're doing in your body, work, relationships and future, and what keeps the alarm on. If your anxiety started after moving countries, see therapy for expats.

I can also teach you practical tools for your body and attention, including biofeedback and mindfulness. I don't prescribe medication. If it might help, I'll tell you, and we can plan around it with your doctor.

The Process

How We Work Together

Reach Out

Send an enquiry or book directly online. I respond within 24 hours.

First Session

A 50-minute session where we map what you are dealing with, what you want to change and how we will work together.

Choose Your Approach

We agree together on the method and frequency of sessions based on your goals.

We Work Together

Structured, confidential sessions with clear goals and regular feedback on your progress.

Todor S. Simeonov, Ph.D. - Psychotherapist

About me

Who you'll be working with

I'm Todor S. Simeonov, Ph.D., a clinical psychologist and psychotherapist based in Sofia. I hold the European Certificate of Psychotherapy and have over 8 years of experience, with more than 2,000 sessions. I work online, in English and Bulgarian.

MA in Clinical Psychology Ph.D. in Communication EAP Certified WAPP Accredited

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Frequently Asked Questions

Can anxiety be treated online?

Online therapy suits many people with anxiety, but not everyone. If you're in danger or your symptoms are very severe, you may need other care, and we'll talk about it early on. Results differ from person to person and can't be guaranteed.

How do I know if it was a panic attack?

A panic attack usually peaks within minutes. You may have a pounding heart, short breath, dizziness and a strong feeling of fear. Because it can feel like some medical problems, always have chest pain or other new physical symptoms checked by a doctor.

Do I need a diagnosis or a referral?

No. You can book a session directly. In the first session we talk about what you're dealing with and what you'd like to change.

How long will it take?

There's no fixed number of sessions. Some people come for a few sessions about a panic that started recently. Others stay longer because the anxiety is linked to something older.

What if I feel worse at first?

Therapy can bring up difficult feelings. Tell me if it happens, and we'll slow down.

What should I do in a crisis?

I'm not an emergency service, and I may not see messages right away. If you're in immediate danger, call 112 or your local emergency number, or go to the nearest emergency department.

You may also find these helpful

Therapy for Expats Individual Therapy Couples Therapy Burnout What actually happens in a psychotherapy session Why moving abroad makes anxiety worse, and what helps

Take the First Step

Ready to Begin?

Book your first session online. Clear structure from the first meeting, no long-term commitment.

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Online therapy is not an emergency service. If you're in immediate danger, or thinking about harming yourself or someone else, call 112 or your local emergency number now. See the crisis protocol.