Understanding and Managing Panic Disorder

What is Panic Disorder?

Panic disorder is characterized by recurring, unexpected panic attacks and persistent worry about future attacks. A panic attack is an intense surge of fear that peaks within minutes, causing physical and emotional symptoms.

Common Symptoms

• Rapid heartbeat or heart palpitations
• Sweating
• Trembling or shaking
• Shortness of breath
• Feeling of choking
• Chest pain or discomfort
• Nausea
• Dizziness
• Chills or heat sensations
• Numbness or tingling
• Feelings of unreality (derealization)
• Fear of losing control

Diagnosis

Your healthcare provider will diagnose panic disorder based on:

• Frequency and intensity of panic attacks
• Physical examination
• Medical history
• Psychological evaluation

Treatment Options

1. Psychotherapy

• Cognitive Behavioral Therapy (CBT)
• Exposure therapy
• Panic-focused psychodynamic psychotherapy

2. Medications

• Selective Serotonin Reuptake Inhibitors (SSRIs)
• Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs)
• Benzodiazepines (for short-term use)

Self-Management Strategies

1. Practice Relaxation Techniques

   • Deep breathing exercises
   • Progressive muscle relaxation
   • Mindfulness meditation

2. Lifestyle Changes

   • Regular exercise
   • Adequate sleep
   • Balanced diet
   • Limiting caffeine and alcohol

3. Coping Skills

   • Identifying triggers
   • Using grounding techniques
   • Maintaining a panic diary

When to Seek Help

Contact your healthcare provider if you:

• Experience frequent panic attacks
• Develop avoidance behaviors
• Feel your daily life is impacted
• Have thoughts of self-harm

Support Resources

• National mental health hotlines
• Local support groups
• Online communities
• Family and friends

Remember: Panic disorder is treatable, and recovery is possible with proper support and treatment.