Calming the Storm Within
Anxiety and panic are normal responses to dangerous and overwhelming situations, but recurring bouts of panic can be a sign of panic disorder. This frightening condition incapacitates sufferers, but with effective treatment, they can overcome the panic and lead fulfilling lives.
An Overview of Panic Disorder
Panic disorder involves unexpected and frequent panic attacks for no obvious reason and intense worry about having future attacks. [1] This constant fear can trigger more attacks. [2]
Causes of Panic Disorder
Catastrophic Thinking
People who have panic attacks may fixate on minor physical symptoms and regard them as severe and dangerous. This distress induces a nervous system response that can bring on a panic attack. [3]
Genetics
Research suggests that panic disorder is hereditary, so close family members of someone with the condition could be more susceptible to it. [4]
Imbalance of Neurotransmitters
An imbalance in dopamine, GABA, norepinephrine, and serotonin may increase the risk of developing panic disorder. [5]
Sensitivity to Carbon Dioxide
People with a heightened sensitivity to carbon dioxide or who inhale high levels of the gas may have panic attacks or develop panic disorder. [6]
Trauma
Traumatic experiences can cause panic attacks either soon after the trauma occurs or years later.
Symptoms of Panic Disorder
Anxiety
Anxiety is a feeling of agitation, fear, and frustration. Constant anxiety that impacts daily living can be a sign of an anxiety disorder. [7]
Panic Attacks
Types of Panic Attacks
- Expected: Occur when facing feared situations (e.g., a person afraid of heights may have an attack on a bridge).
- Unexpected: Develop rapidly without an apparent cause. [8]
Physical Symptoms of Panic Attacks
- Chest pain, chills, choking sensation
- Nausea, racing heartbeat, shortness of breath
- Tingling in fingers, sweating, trembling [9]
Psychological Symptoms of Panic Attacks
- Feeling dread, detachment from the body
- Fear of dying, feeling out of control [10]
Duration and Frequency
Panic attacks generally last 5 to 20 minutes but may last up to an hour. [11]
Secondary Effects of Panic Disorder
Phobias
Panic disorder may cause people to avoid situations associated with previous attacks, potentially leading to agoraphobia. [12]
Substance Abuse
Panic sufferers may misuse alcohol, stimulants, or cannabis to ease symptoms, which can worsen the condition. [13]
Employment Issues
The condition may result in job loss or taking lower-paying roles to reduce exposure to triggers.
Additional Quality-of-Life Impacts
- Increased A&E visits
- Reduced emotional and physical health
- Financial dependence [14]
Treatments for Panic Disorder
Therapy
Several types of psychotherapy are available for panic disorder.
Cognitive-Behavioural Therapy (CBT)
CBT helps people change negative patterns of thought, break problems into manageable parts, and improve mood. [15]
Behavioural Therapy
Focuses on identifying and changing problematic behaviours. [16]
Humanistic Therapy
Examines the whole person and emphasizes clients’ ability to heal and grow. [17]
Psychoanalytic Therapy
Explores unconscious thoughts and memories to bring about deep emotional change. [18]
Medication
Selective serotonin reuptake inhibitors (SSRIs), anti-anxiety medications, and anticonvulsants may relieve symptoms. [19]
Self-Care Strategies
Managing Panic Attacks
- Stay where you are: Helps regain composure during disorienting moments.
- Challenge your fear: Remind yourself the fear isn’t real.
- Breathe deeply: Normalize breathing to reduce anxiety.
Healthy Eating
Maintaining stable blood sugar levels and avoiding stimulants can reduce anxiety. [20]
Exercise
Physical activity decreases stress, improves mood, and relieves tension.
Relaxation Techniques
Aromatherapy, yoga, and massage therapy can alleviate persistent stress.
When to Seek Help
If you’re experiencing extreme anxiety, recurrent panic attacks, or suicidal thoughts, consult a licensed therapist or counselor. At Life Counsel, we provide a safe and welcoming place to help you find solutions to your problems.Anxiety and panic are normal responses to dangerous and overwhelming situations, but recurring bouts of panic can be a sign of panic disorder. This frightening condition incapacitates sufferers, but with effective treatment, they can overcome the panic and lead fulfilling lives.
An Overview of Panic Disorder
Panic disorder involves unexpected and frequent panic attacks for no obvious reason and intense worry about having future attacks. [1] This constant fear can trigger more attacks. [2]
Causes of Panic Disorder
Catastrophic Thinking
People who have panic attacks may fixate on minor physical symptoms and regard them as severe and dangerous. This distress induces a nervous system response that can bring on a panic attack. [3]
Genetics
Research suggests that panic disorder is hereditary, so close family members of someone with the condition could be more susceptible to it. [4]
Imbalance of Neurotransmitters
An imbalance in dopamine, GABA, norepinephrine, and serotonin may increase the risk of developing panic disorder. [5]
Sensitivity to Carbon Dioxide
People with a heightened sensitivity to carbon dioxide or who inhale high levels of the gas may have panic attacks or develop panic disorder. [6]
Trauma
Traumatic experiences can cause panic attacks either soon after the trauma occurs or years later.
Symptoms of Panic Disorder
Anxiety
Anxiety is a feeling of agitation, fear, and frustration. Constant anxiety that impacts daily living can be a sign of an anxiety disorder. [7]
Panic Attacks
Types of Panic Attacks
- Expected: Occur when facing feared situations (e.g., a person afraid of heights may have an attack on a bridge).
- Unexpected: Develop rapidly without an apparent cause. [8]
Physical Symptoms of Panic Attacks
- Chest pain, chills, choking sensation
- Nausea, racing heartbeat, shortness of breath
- Tingling in fingers, sweating, trembling [9]
Psychological Symptoms of Panic Attacks
- Feeling dread, detachment from the body
- Fear of dying, feeling out of control [10]
Duration and Frequency
Panic attacks generally last 5 to 20 minutes but may last up to an hour. [11]
Secondary Effects of Panic Disorder
Phobias
Panic disorder may cause people to avoid situations associated with previous attacks, potentially leading to agoraphobia. [12]
Substance Abuse
Panic sufferers may misuse alcohol, stimulants, or cannabis to ease symptoms, which can worsen the condition. [13]
Employment Issues
The condition may result in job loss or taking lower-paying roles to reduce exposure to triggers.
Additional Quality-of-Life Impacts
- Increased A&E visits
- Reduced emotional and physical health
- Financial dependence [14]
Treatments for Panic Disorder
Therapy
Several types of psychotherapy are available for panic disorder.
Cognitive-Behavioural Therapy (CBT)
CBT helps people change negative patterns of thought, break problems into manageable parts, and improve mood. [15]
Behavioural Therapy
Focuses on identifying and changing problematic behaviours. [16]
Humanistic Therapy
Examines the whole person and emphasizes clients’ ability to heal and grow. [17]
Psychoanalytic Therapy
Explores unconscious thoughts and memories to bring about deep emotional change. [18]
Medication
Selective serotonin reuptake inhibitors (SSRIs), anti-anxiety medications, and anticonvulsants may relieve symptoms. [19]
Self-Care Strategies
Managing Panic Attacks
- Stay where you are: Helps regain composure during disorienting moments.
- Challenge your fear: Remind yourself the fear isn’t real.
- Breathe deeply: Normalize breathing to reduce anxiety.
Healthy Eating
Maintaining stable blood sugar levels and avoiding stimulants can reduce anxiety. [20]
Exercise
Physical activity decreases stress, improves mood, and relieves tension.
Relaxation Techniques
Aromatherapy, yoga, and massage therapy can alleviate persistent stress.
When to Seek Help
If you’re experiencing extreme anxiety, recurrent panic attacks, or suicidal thoughts, consult a licensed therapist or counselor. At Life Counsel, we provide a safe and welcoming place to help you find solutions to your problems.
[1] “Panic Disorder,” NHS, accessed May 8, 2021, https://www.nhs.uk/mental-health/conditions/panic-disorder/.
[2] “Anxiety and Panic Attacks,” Mind, accessed May 9, 2021, https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/anxiety-disorders/.
[3] “Panic Disorder: Causes,” NHS Inform, accessed May 8, 2021,https://www.nhsinform.scot/illnesses-and-conditions/mental-health/panic-disorder#causes.
[4] Eun Jeong Kim and Yong-Ku Kim, “Panic Disorders: The Role of Genetics and Epigenetics,” AIMS Genetics 5, no. 3 (July 2018): 177-190, doi:10.3934/genet.2018.3.177.
[5] Katharina Star, “Is Panic Disorder Caused by a Chemical Imbalance?” Very Well Mind, accessed May 11, 2021, https://www.verywellmind.com/is-panic-disorder-caused-by-a-chemical-imbalance-2583984.
[6] Richard Maddock, “Panic Attacks as a Problem of pH,” Scientific American, accessed May 8, 2021, https://www.scientificamerican.com/article/panic-attacks-as-ph-problem/.
[7] “Panic Disorder.”
[8] “Anxiety,” Mental Health Foundation, accessed May 8, 2021, https://www.mentalhealth.org.uk/a-to-z/a/anxiety.
[9] “Panic Disorder.”
[10] Sheryl Ankrom, “Symptoms of Panic Disorder and Attacks,” Very Well Mind, accessed May 8, 2021, https://www.verywellmind.com/symptoms-of-panic-disorder-and-attacks-2584246.
[11] “Panic Disorder.”
[12] “Panic Disorder.”
[13] “Answers to Your Questions About Panic Disorder,” American Psychological Association, accessed May 8, 2021,https://www.apa.org/topics/anxiety/panic-disorder.
[14] “Overview – Agoraphobia,” NHS, accessed May 8, 2021, https://www.nhs.uk/mental-health/conditions/agoraphobia/overview/.[15] “Panic Disorder and Substance Abuse,” The Recovery Village, accessed May 8, 2021, https://www.therecoveryvillage.com/mental-health/panic-disorder/substance-abuse/.
[16] Crystal Raypole, “Marijuana and Anxiety: It’s Complicated,” accessed May 12, 2021, https://www.healthline.com/health/marijuana-and-anxiety.
[17] “Answers to Your Questions About Panic.”
[18] “Panic Disorder: Treatment,” NHS Inform, accessed May 9, 2021,https://www.nhsinform.scot/illnesses-and-conditions/mental-health/panic-disorder#treatment.
[19] Katharina Star, “Effective Treatment Options for Panic Disorder,” Very Well Mind, accessed May 9, 2021, https://www.verywellmind.com/treatment-for-panic-disorder-2584322.
[20] Ana Gotter, “Behavioral Therapy,” Heathline, accessed May 9, 2021, https://www.healthline.com/health/behavioral-therapy.
[21] Kendra Cherry, “How Psychotherapy Is Used to Treat Disorders,” accessed May 9, 2021, https://www.verywellmind.com/psychotherapy-4157172.
[22] “Overview – Cognitive Behavioural Therapy (CBT),” NHS, accessed May 12, 2021, https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/overview/.
[23] “Humanistic Therapy,” Psychology Today, accessed May 9, 2021, https://www.psychologytoday.com/us/therapy-types/humanistic-therapy.
[24] Cherry, “How Psychotherapy Is.”
[25] “Psychoanalytic Psychotherapy with Adults,” Northern School of Child and Adolescent Psychotherapy, accessed May 9, 2021, https://www.nscap.org.uk/content/psychoanalytic-psychotherapy-with-adults.
[26] Star, “Effective Treatment Options.”
[27] “Panic Disorder.”
[28] “Pregabalin,” NHS, accessed May 9, 2021, https://www.nhs.uk/medicines/pregabalin/.
[29] “Clonazepam,” NHS, accessed May 9, 2021, https://www.nhs.uk/medicines/clonazepam/.
[30] “Panic Disorder: Things You Can Do to Help Yourself,” NHS Inform, accessed May 9, 2021,https://www.nhsinform.scot/illnesses-and-conditions/mental-health/panic-disorder#things-you-can-do-to-help-yourself.