As with many mental health concepts, it’s important to differentiate between panicking and having a panic disorder. It’s normal to panic every now and then. You might think you lost your phone or forgot to do a homework assignment. In moments like that, there’s nothing unusual about experiencing a temporary sense of panic.
What a panic disorder (a diagnosable condition) delivers is far more intense and debilitating: panic attacks. These are recurrent episodes of extreme fear. We’ll dig a little deeper into what that feels like below. For now, it is essential to recognize when you need to seek help.
Signs of a Panic Disorder
As mentioned, ongoing panic attacks are the primary symptom of a panic disorder. These attacks bring on a sense of impending doom — even when no threat or danger is present. During a panic attack, you may display any or all of the following signs:
Trembling, dizziness, shaky voice, chills, or extreme perspiration
Increased heart rate, heart palpitations
Stomach pain, nausea
Numbness or tingling in your hands or feet
Heart attack-like chest pains
Severe headache
Shortness of breath
You feel as if you’re choking
These obvious, physical symptoms are accompanied by some more abstract sensations. A panic attack can make you experience emotional detachment from your surroundings. You can feel like you’re out of control. Even though the attacks may not last very long, their impact lingers. You could be left to relentlessly worry about when the next episode happens. This reality can lead you to actively avoid places where previous panic attacks have occurred.
Panic Disorder Causes and Triggers
It is not unknown exactly what causes a panic disorder. Researchers believe certain factors play a role, e.g. genetics, pervasive stress, and/or a higher sensitivity or susceptibility to negative emotions. Panic attacks are more common among women and usually arise in early adulthood.
In terms of triggers, some patterns have become clear. Panic disorders are more common in people who have several of the following characteristics and experiences:
A traumatic event like the loss of a loved, accident, victim of a violent crime, sexual assault, or stressful life experience like a divorce
Went through any kind of major life event — even something positive like having a baby or moving to a new house
Having a family history of panic disorders
Unhealthy lifestyle choices like smoking or substance abuse
Coping Tips to Help You Manage Rising Fear
Prepare in Advance
Once you realize that the attacks are recurring, you have two paths to follow. Firstly, take a big-picture perspective on recovery. Second, it really helps to accept the situation and develop some coping tools, for example:
Practice Breath Control: It’s not unusual for a person to hyperventilate during a panic attack. This only adds to the sense of danger. Prepare in advance by learning how to slow down your breath and inhale deeply.
Prepare Positive Statements: Learn the facts about your condition and use them to help calm down when panic strikes. Remind yourself what panic is and that these attacks always end. Help remove the perception of danger by identifying the source of panic as anxiety.
Shift Your Focus
Practice aiming your attention at something benign and calming, like a plant or specific color.
Coping is Easier When You Have Help
A panic disorder is not something to be tackled alone. You need a skilled mental health professional by your side. That process begins with contacting a therapist and beginning a routine of weekly sessions. Learn more about anxiety counseling by reaching out today for a consultation.