Panic

Panic Disorder is under the umbrella of  anxiety disorder characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms. It typically happens when you start to experience a fluttering sensation in your stomach, break out in a cold sweat, tremble and shake, suddenly intense sensations of terror, rapid breathing, pounding heart, dizziness. In some circumstances, you might feel as though you're going to die the next minute. Fear and anxiety are common responses to circumstances and tense occasions. The intense nature of panic disorder sets it apart from this common fear and worry. It can also seem to come out of nowhere.

While many people may encounter these phenomena under circumstances, they frequently are unaware of what causes them. The National Institute of Mental Health (NIMH) reports that approximately 2.7% of the adult U.S. population experiences panic disorder each year. Approximately 44.8% of these individuals experience cases of panic disorder that are classified as "severe." Despite the fact that the precise origins of panic disorder are still unknown, many mental health professionals think that a combination of environmental, biological, and psychological variables may be at play. The main ones:

Age: Between the ages of 18 and 35, panic disorder commonly manifests itself.

Gender: Women are more than twice as likely as males to develop panic disorder, according to the National Institute of Mental Health.4

Genetics: You are significantly more prone to acquire panic disorder if a close biological relative does. Although up to 50% or more of those with panic disorder do not have any close family members who also have the disorder.

Trauma: A traumatic occurrence, such as suffering from physical or sexual abuse, might raise the likelihood of developing panic disorder.

Life transitions: Experiencing a terrible life event, such as the death of a loved one, divorce, marriage, having a child, or losing a career, may raise one's risk of developing depression.

But all isn’t lost! There are always things you can do to ease you through a panic episode. The following are 6 of my favorite go to tools to help when having a panic episode:

1. Breathwork- whether it be controlled breathing, box, or guided breathing. Breathing oxygen deeply allows our brain to calm down as it activates the parasympathetic nervous system to rest/digest. When this system gets activated, it automatically tries to put your body in rest mode instead of fight and flight. If you are in a relationship - allow your partner to guide you to self-regulate by co-regulating breath together.

2. Compassionate Self-Talk- recognizing when you are having panic symptoms and speaking compassionately to yourself about what you need to do is half the battle. Telling yourself that you are not going to abandon yourself and that you are safe are important. When we are dysregulated, we often are in a spiral of the worst case scenarios and need to know this is possibly a cognitive distortion due to flooding. 

3. Ground yourself- reminding yourself that you are safe with 4 things you see, 3 things you feel, 2 things you smell, 1 thing you taste to bring you back to reality. This is a favorite one for me when the panic sets in.

4. Find a peaceful spot - Frequently, sounds and sights can make your panic attack worse. Try to locate a more tranquil area if at all possible. It might include leaving a crowded space or stooping to lean against a nearby wall.

5. Focus on an object – You can feel more grounded by focusing on something tangible in the environment when you are being overtaken by upsetting thoughts, feelings, or memories. One stimulus can be reduced while focusing on another. Considerations such as how the object feels, who manufactured it, and its shape could come to mind while you examine it. This method helps lessen the signs of a panic attack.

6. Walk or do some light exercise – The rhythm of walking may help control your breathing. Exercise causes the body to release endorphins, which calm the body and elevate mood. Regular exercise might help lower anxiety over time, which could result in a decrease in the frequency or intensity of panic attacks. It will be simpler to concentrate on breathing and other coping mechanisms if you are seated in a calm environment.

Panic episodes can be frightening but you don’t have to go through it alone! If you need any support with panic symptoms or feel you have developed a panic disorder, please make sure to contact a mental health professional. If you’d like to make an appointment to discuss your concerns and see how we can help, please click here. With a strong support system and a trusted mental health professional, you can overcome and find some relief with your panic episodes.