{"id":3838,"date":"2021-09-16T23:52:45","date_gmt":"2021-09-17T06:52:45","guid":{"rendered":"https:\/\/www.brightside.com\/?p=3838"},"modified":"2021-12-16T15:29:51","modified_gmt":"2021-12-16T23:29:51","slug":"panic-disorder","status":"publish","type":"post","link":"https:\/\/www.brightside.com\/blog\/panic-disorder\/","title":{"rendered":"Panic Disorder: How To Manage With a Panic Disorder"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Everyone experiences feelings of fear, dread, anxiety, or panic at certain times of their lives. It\u2019s a natural response to dangerous situations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some people have these same feelings at any time for seemingly no reason at all. These intense emotional circumstances are often referred to as <\/span><a href=\"https:\/\/www.brightside.com\/blog\/understanding-panic-attacks-and-panic-disorder\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">panic attacks<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A panic disorder is an anxiety disorder marked by repeated panic attacks and constant worrying about future attacks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll be talking about panic attacks and panic disorder, what they both look like, when you should seek help, and some helpful tips for coping.\u00a0<\/span><\/p>\n<h2><strong>Symptoms of Panic Disorder<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Panic attacks typically begin suddenly. While they can sometimes be triggered by an event, they often occur without any warning and for no apparent reason.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While panic attacks can differ from person to person, most last anywhere from a few minutes to as long as half an hour.<\/span><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/panic-attacks\/symptoms-causes\/syc-20376021\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Symptoms<\/span><\/a><span style=\"font-weight: 400;\"> of a panic attack include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rapid, pounding heart rate<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Shortness of breath<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trembling or shaking<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sense of impending danger<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Chest pain<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Headache<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rapid breathing<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lightheadedness and dizziness<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sweating<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.nhs.uk\/mental-health\/conditions\/panic-disorder\/#:~:text=Panic%20disorder%20is%20an%20anxiety,to%20stressful%20or%20dangerous%20situations.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Panic disorder<\/span><\/a><span style=\"font-weight: 400;\"> is characterized by a vicious cycle of experiencing these panic attacks followed by intense worry and anxiety about having another panic attack, which can in turn trigger a panic attack. Because of this, panic disorder may involve avoiding certain situations where a panic attack took place as that person may fear it will happen again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your body experiences a panic attack, your body is experiencing physical symptoms similar to as if your body was in a \u201cflight or fight\u201d stress response, even though a dangerous situation may not be present. Because of that, many people feel extremely fatigued or exhausted after their panic attack is over.<\/span><\/p>\n<h2><strong>Panic Attack vs. Heart Attack<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Panic attacks are scary, and many people even think they are having a life-threatening heart attack due to the severity of their panic attack. However, it\u2019s important to understand the differences between the two conditions so you can seek proper medical care if need be.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although the symptoms can feel the same, they are different \u2014 heart attacks are caused by heart conditions. Panic attacks generally subside and diminish in severity over time, ending within 20 minutes or so. Heart attacks often continue and tend to worsen over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you ever have any doubts about whether you are experiencing a panic attack or a heart attack, it is best to seek medical attention.<\/span><\/p>\n<h2><strong>What To Do During a Panic Attack<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Frequent panic attacks are not good for your overall health. They can affect your ability to engage in your daily life, lead you to avoid certain situations, develop specific phobias, and even cause physical problems such as chronic high blood pressure or heart problems.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Left untreated, panic attacks can take a toll on you both mentally and physically, so it&#8217;s important to seek help if you&#8217;re experiencing frequent panic attacks. In the meantime, here are some immediate coping techniques that may be able to help.\u00a0<\/span><\/p>\n<h3><strong>Deep Breathing<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">One of the symptoms of panic attacks is rapid breathing. Not only can this increase your feelings of fear, but it can also have a direct relationship with rapid heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re able to control your breathing, you\u2019re less likely to feel frightened by the symptoms of your attack. Not to mention, controlling your breathing may be able to bring your heart rate back to a normal rhythm, which can make you feel more calm and relaxed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on taking deep breaths through your mouth, holding the air for a count of four. Then, hold it for a second, and release for another count of four. Continue doing this until you can get your breathing and heart rate to a normal, healthy pace.<\/span><\/p>\n<h3><strong>Grounding Techniques<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Grounding is an effective way to calm yourself down during a panic attack. Since panic attacks can often cause a sense of detachment from reality, grounding methods try to focus your attention on tangible, physical objects to distract you from the panic attack at hand. The goal is to make you feel like you have more control over the situation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A popular method is the 5-4-3-2-1 method. When you begin experiencing a panic attack, try to identify:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">5 things you can see<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 things you can feel<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3 things you can hear<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 things you can smell<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 thing you can taste<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Taste can be difficult, so just try imagining your favorite food instead. This method helps you identify elements in the world around you, forcing you to focus on all of these things rather than your burst of panic. This technique can also help you gain control of your breathing while also slowing down your heart rate.<\/span><\/p>\n<h3><strong>Remember That It Will Pass<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">As scary as panic attacks can be, it can be helpful to remind yourself that the feelings will subside. It is not a permanent sensation, and it won\u2019t cause you any physical harm when it\u2019s all over.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The symptoms of a panic attack <\/span><a href=\"https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">can peak within minutes<\/span><\/a><span style=\"font-weight: 400;\"> of onset. However, the symptoms will start to gradually subside after that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also helpful to acknowledge the fact that you\u2019re having a panic attack. By doing this, you are reminding yourself that there is no real danger present.\u00a0<\/span><\/p>\n<h2><strong>How To Prevent Panic Attacks<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While there is no way to prevent a panic attack before it occurs, there are ways that you can try to manage your panic attacks and panic disorder to decrease their frequency or severity.<\/span><\/p>\n<h3><strong>Psychotherapy<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">A type of therapy that is especially useful for treating panic disorder is <\/span><a href=\"https:\/\/www.brightside.com\/blog\/what-therapy-can-do-for-you\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">cognitive behavioral therapy<\/span><\/a><span style=\"font-weight: 400;\">, or CBT. This scientifically-proven treatment teaches you new ways to cope with the symptoms of a panic attack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">CBT teaches you skills like relaxation, deep-breathing, and mindfulness that help you with the physical symptoms of panic. CBT also teaches you different ways to change the way you think when you&#8217;re anxious or in the midst of a panic attack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you would learn skills like cognitive restructuring, reality testing, and ways to decrease catastrophizing. CBT will likely be able to diminish the severity of your panic attacks when they arise.<\/span><\/p>\n<h3><strong>Medication<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Many people who have panic attacks seek medication that offers immediate symptom relief, such as Xanax. However, antidepressants are a safer, more effective form of long-term treatment.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.brightside.com\/medication\/#\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Antidepressant medications<\/span><\/a><span style=\"font-weight: 400;\"> are commonly prescribed to help people with panic disorder because they can decrease the frequency and severity of panic attacks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Two types of antidepressants have shown to be especially effective: selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAs). Studies found that <\/span><a href=\"https:\/\/www.aafp.org\/afp\/2005\/0215\/p733.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">61% of patients<\/span><\/a><span style=\"font-weight: 400;\"> were panic-free after 6 to 12 weeks of treatment with these types of medications.<\/span><\/p>\n<h2><strong>In Summary<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Panic disorder is an anxiety disorder that is characterized by recurrent panic attacks combined with an intense fear and worry of future panic attacks. This intense fear can affect their day to day function, such as causing them to avoid certain scenarios that may induce a panic attack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Panic attacks often include a combination of both physical and mental symptoms, such as increased heart rate, muscle tension, feelings of impending doom, feelings of being trapped, lightheadedness, and fast breathing. They are extremely uncomfortable and often resemble heart attacks, making them stressful when they arise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are ways to cope with panic attacks when they occur, including deep breathing exercises and grounding techniques to give yourself a sense of control over the current situation. Additionally, it\u2019s helpful to acknowledge your panic attack to remind yourself that there is no real danger present.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there\u2019s no way to prevent panic attacks from occurring, you can manage your panic disorder with <\/span><a href=\"https:\/\/www.brightside.com\/medication-therapy\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">therapy and medication<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.brightside.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Brightside<\/span><\/a><span style=\"font-weight: 400;\"> can help with both of these things from the comfort of your own home \u2014 you can speak with licensed therapists and psychiatric providers who can provide consults and even send your medication right to your front door in qualified states.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fill out your <\/span><a href=\"https:\/\/app.brightside.com\/#\/evaluation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">free assessment<\/span><\/a><span style=\"font-weight: 400;\"> to see the difference that Brightside can make for your panic attacks.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Sources:<\/span><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/panic-attacks\/symptoms-causes\/syc-20376021\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Panic attacks and panic disorder &#8211; Symptoms and causes | Mayo Clinic<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.nhs.uk\/mental-health\/conditions\/panic-disorder\/#:~:text=Panic%20disorder%20is%20an%20anxiety,to%20stressful%20or%20dangerous%20situations\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Panic disorder | National Health Society<\/span><\/a><\/p>\n<p><a href=\"https:\/\/adaa.org\/understanding-anxiety\/panic-disorder-agoraphobia\/symptoms\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">ADAA: Panic Attack Symptoms | Anxiety and Depression Association of America<\/span><\/a><\/p>\n<p><a href=\"https:\/\/www.aafp.org\/afp\/2005\/0215\/p733.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Treatment of Panic Disorder | American Family Physician<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everyone experiences feelings of fear, dread, anxiety, or panic at certain times of their lives. It\u2019s a natural response to dangerous situations.\u00a0 However, some people have these same feelings at any time for seemingly no reason at all. These intense emotional circumstances are often referred to as panic attacks.\u00a0 A panic disorder is an anxiety [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":3870,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[16],"tags":[],"class_list":["post-3838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.0 (Yoast SEO v26.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Panic Disorder: How To Manage With a Panic Disorder - Brightside<\/title>\n<meta name=\"description\" content=\"Panic disorder is an anxiety disorder marked by frequent panic attacks. These can be scary and intense, but there are some ways you can learn to cope with them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.brightside.com\/blog\/panic-disorder\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Panic Disorder: How To Manage With a Panic Disorder\" \/>\n<meta property=\"og:description\" content=\"Panic disorder is an anxiety disorder marked by frequent panic attacks. 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