Panic Disorder

Panic disorder is a type of anxiety disorder characterised by recurrent and unexpected panic attacks. These attacks are sudden episodes of intense fear and discomfort that can occur without warning or apparent cause. Panic disorder can have a big impact on a person's daily life, and many people find themselves living in fear of having another panic attack. 

In the United States and several European countries, around 2-3% of adults experience panic disorder in a given year. It is more common in women than men and typically begins during late adolescence or early adulthood, although it can also develop later in life. Without support, panic can sometimes lead to other difficulties, such as agoraphobia, depression, and alcohol or drug use.

What Panic Can Look Like

The main feature of panic disorder is panic attacks. Most attacks last between 5 and 20 minutes, though some can last up to an hour, and they can bring a range of physical and psychological experiences, including:

• Rapid heart rate
• Shortness of breath
• Chest pain
• Dizziness or lightheadedness
• Trembling or shaking
• Sweating
• Nausea
• Feelings of choking
• Fear of losing control, or that something is wrong with your mind
• Fear of dying

Many people also worry a lot about having another attack, and may avoid situations or places they associate with previous attacks.

Key Differences between Panic Attacks and Anxiety Attacks

Panic Disorder Causes and Contributing Factors

The exact cause of panic disorder is not fully understood, but it is believed to involve a combination of genetic, biological, and environmental factors. Some potential contributing factors include:

• Family history of anxiety
• History of childhood abuse or trauma
• Ongoing medical or physical health conditions
• Alcohol or drug use
• Major life stressors or changes

Support Options and Strategies

Panic disorder often responds well to therapy, and several evidence-based options are available. These include:

• Cognitive Behaviour Therapy (CBT) - a form of psychotherapy that helps people identify and change unhelpful thought patterns and behaviours related to panic. CBT can help people learn to cope with anxiety and reduce how often and how intensely panic attacks happen
• Medication - Antidepressants such as selective serotonin reuptake inhibitors (SSRIs), and sometimes short-term benzodiazepines, can help ease panic. Medication usually works best alongside therapy
• Relaxation techniques: Deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can help people feel calmer and reduce the likelihood of panic attacks. Relaxation exercises (and other therapy exercises) can be found at https://mindfulnesspractice.tumblr.com/

Tips for Coping with Panic

Alongside professional support, there are things you can do to feel more in control and look after your wellbeing. Some tips include:

• Learn about panic to better understand what you’re experiencing and the support options available
• Build a support network of friends, family, and mental health professionals
• Practise self-care by moving in ways you enjoy (if adequately nourished), eating regularly and enough, and getting enough sleep by practising sleep hygiene
• Limit or avoid alcohol, caffeine, nicotine, and other drugs, as these can make panic worse.

Panic attacks can make everyday life very hard. With the right support, many people learn to feel more in control and get back to the things that matter to them. If you or someone you know is finding panic hard, a psychologist can help you work out a plan that fits.