Panic disorder is an anxiety disorder characterized by recurrent and unexpected panic attacks. A panic attack is a sudden surge of intense fear or discomfort that reaches its peak within minutes and can include physical symptoms such as:
Rapid heartbeat
Sweating
Trembling or shaking
Shortness of breath
Chest pain or discomfort
Dizziness or lightheadedness
Chills or hot flashes
Nausea or abdominal distress
Feelings of choking
Numbness or tingling sensations
Feelings of unreality or detachment
People with panic disorder may also experience persistent worry about having more panic attacks or a fear of situations where escape might be difficult or help unavailable in case of an attack. This often leads to avoiding certain places or situations.
Ways to manage Panic Disorder:
Cognitive Behavioral Therapy (CBT):
One of the most effective forms of therapy for panic disorder is CBT, which helps individuals understand the connection between thoughts, feelings, and behaviors. CBT helps people learn how to identify and challenge irrational thoughts that contribute to panic attacks and develop healthier coping strategies.
Exposure Therapy:
A subset of CBT, exposure therapy involves gradual exposure to feared situations or physical sensations that trigger panic. This helps desensitize individuals and reduces the fear response over time.
Medication:
Medications can be used to manage symptoms, especially in cases of severe panic disorder. Common medications include:
Selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs), which are antidepressants that also help manage anxiety.
Benzodiazepines, such as lorazepam or alprazolam, may be prescribed for short-term relief, but they carry the risk of dependence.
Beta-blockers may help control the physical symptoms, such as rapid heart rate, during a panic attack.
Breathing Exercises:
Deep breathing techniques can help regulate the body's response during a panic attack. Focusing on slow, deep breaths can reduce hyperventilation and induce a calming effect.
Mindfulness and Relaxation Techniques:
Mindfulness meditation and progressive muscle relaxation can help reduce anxiety over time. Mindfulness encourages staying present and focusing on the moment, which can help divert attention from panic-inducing thoughts.
Lifestyle Changes:
Regular exercise can reduce overall anxiety levels and improve mood.
Adequate sleep and reducing caffeine and alcohol intake may help decrease anxiety and reduce the frequency of panic attacks.
Support Networks:
Support groups or talking to loved ones can provide a sense of comfort and understanding. Having someone to talk to during or after an attack can help manage the emotional aftermath.
Education:
Understanding that panic attacks are not life-threatening and learning about the disorder can help individuals feel more in control and less fearful of future episodes.
In many cases, a combination of therapy, lifestyle changes, and sometimes medication leads to the best outcomes for managing panic disorder. If you're struggling with panic disorder, it’s important to seek professional help, as treatment can be highly effective in reducing symptoms and improving quality of life.
Kathryne Arnold is a Licensed Mental Health Therapist at Wellness Counseling, and is an Integrative Mental Health Provider as well. Kathryne is also a Certified Fellow of Clinical Hypnotherapy. Please reach out to her directly at 727-537-9211 to schedule a free 15-minute consultation to discuss her services and how she can help you start your journey to better mental health.
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