Evidence-Based Support with Dr Lei Cao, General Practitioner
At Willoughby Medical Practice, Dr Lei Cao provides comprehensive mental health care for anxiety, panic disorder and chronic insomnia. Using proven techniques such as Cognitive Behavioural Therapy (CBT), patients receive practical, structured support to improve quality of life.
This guide covers two key areas where CBT is especially effective:
✔ Panic disorder
✔ Chronic insomnia
Cognitive Behavioural Therapy (CBT) for Panic Disorder
Panic disorder affects up to 10% of general practice patients, and can occur with or without agoraphobia. At Willoughby Medical Practice, Dr Lei Cao provides assessment, early intervention, treatment planning and referrals to psychologists and mental health clinicians when needed.
What Is a Panic Attack?
A panic attack involves sudden, intense physical sensations, often accompanied by fear of losing control or embarrassment. Common symptoms include:
Physical symptoms
- Racing heart or palpitations
- Chest tightness or pain
- Shortness of breath
- Feeling faint, sweating, blurred vision
- Pins and needles in hands, feet or around the mouth
- “Butterflies” in the stomach
- Weak or “jelly” legs
During a panic attack, many people experience difficulty concentrating or feelings of unreality.
Panic disorder is diagnosed when panic attacks become recurrent, persistent, or unexpected.
How CBT Helps Panic Disorder
CBT is a first-line, evidence-based therapy for treating panic disorder, either alone or alongside medication. It helps patients understand their symptoms, reduce fear, and break the cycle of panic.
Key CBT components include:
- Psychoeducation – understanding the “fight or flight” response
- Breathing retraining
- Progressive muscle relaxation
- Cognitive restructuring – challenging unhelpful beliefs
- Behavioural experiments
- Interoceptive exposure – intentionally recreating physical sensations in a safe setting
- In-vivo exposure – gradually facing triggering situations
How CBT Works
- Cognitive techniques help patients understand how misinterpreting body sensations can increase fear and escalate panic.
- Behavioural techniques involve safely inducing symptoms (e.g., controlled hyperventilation) to build confidence and reduce avoidance.
- Exposure sessions help patients regain independence in situations they fear.
CBT for panic disorder typically involves 5–10 weekly sessions over up to 4 months.
Who Provides CBT?
CBT may be delivered by:
- GPs (including Dr Lei Cao)
- Psychologists
- Mental health nurses
- Occupational therapists
- Accredited mental health social workers
Dr Lei Cao ensures coordinated care and refers patients to the most appropriate mental health providers within the Willoughby and North Shore community.
Family involvement may also support consistency and treatment success.
CBT for Chronic Insomnia
Chronic insomnia increases the risk of hypertension, diabetes, and mental health conditions such as anxiety and depression. CBT-I (CBT for insomnia) is the most effective long-term therapy, with fewer side effects than sleep medications.
How CBT Improves Sleep
CBT-I helps improve:
- Insomnia severity
- Sleep onset latency (time to fall asleep)
- Wake after sleep onset
- Number of night-time awakenings
- Total sleep time
- Sleep efficiency
- Perceived sleep quality
Components of CBT-I
1. Cognitive Therapy
Targets unhelpful beliefs such as:
- “I must get 8 hours every night”
- “Missing sleep will ruin my day”
Replacing these beliefs reduces anxiety about sleep.
2. Stimulus Control
Strengthens the association between bed and sleep. Strategies include:
- Only going to bed when sleepy
- Leaving the bed if unable to sleep for 15–20 minutes
- Avoiding stimulating activities in bed (reading, screens, work)
3. Sleep Restriction Therapy
Limits time in bed to match actual sleep time, gradually increasing as sleep improves.
Goal: sleep efficiency ≥ 85%.
4. Sleep Hygiene
Lifestyle and environmental practices that improve sleep quality:
- Reduce alcohol, caffeine, and nicotine (especially before bed)
- Keep a consistent sleep schedule
- Avoid daytime naps
- Remove clocks from direct view
- Optimise room temperature, noise and lighting
5. Relaxation Techniques
Useful methods include:
- Mindfulness
- Meditation
- Guided imagery
- Breathing exercises
- Progressive muscle relaxation
How CBT-I Is Delivered
CBT-I can be provided:
- Face-to-face at Willoughby Medical Practice with Dr Lei Cao
- Through psychologists and mental health clinicians
- Online (programs, apps, or computer-based modules)
Both standalone and blended approaches are effective.
Book a Mental Health Appointment at Willoughby Medical Practice
Whether you are experiencing panic attacks, anxiety, or chronic insomnia, Dr Lei Cao offers supportive, evidence-based treatment and coordinated mental health care.
📅 Book an appointment today to discuss CBT and personalised mental health strategies.