Introduction
You've had panic attacks. More than one. You're afraid of having another. You're starting to avoid places because of it.
That might be panic disorder.
In this guide, I'll explain panic disorder.
What Is Panic Disorder?
Definition
Panic disorder is an anxiety disorder characterized by recurrent, unexpected panic attacks and persistent fear of having more.
Key Features
- Recurrent panic attacks
- Unexpected (not triggered)
- Worry about attacks
- Behavioral changes due to fear
It's Not
- Just having panic attacks
- Dangerous
- A sign of weakness
- In your head (it's real)
Symptoms
Panic Attack Symptoms
- Racing heart
- Sweating
- Trembling
- Shortness of breath
- Feeling choking
- Chest pain
- Nausea
- Dizziness
- Feeling unreal
- Fear of dying
- Numbness
- Chills or hot flashes
Between Attacks
- Worry about next attack
- Fear of consequences
- Avoidance behaviors
- Hypervigilance
What Causes Panic Disorder
Biological
- Genetics
- Brain chemistry
- Neurotransmitter imbalances
Environmental
- Stress
- Trauma
- Significant life changes
Psychological
- Anxiety sensitivity
- Catastrophic thinking
- Breathing patterns
Panic Attack vs Panic Disorder
Panic Attack
- Can happen to anyone
- Triggered or unexpected
- One-time or recurrent
- Doesn't always lead to disorder
Panic Disorder
- Recurrent unexpected attacks
- Persistent worry about attacks
- Behavioral changes
- Significant distress
How It Affects Life
Work
- Missing work
- Difficulty concentrating
- Performance issues
Relationships
- Isolation
- Relationship strain
- Dependency
Daily Functioning
- Avoidance
- Agoraphobia
- Limited activities
Treatment
Therapy
Cognitive Behavioral Therapy (CBT)
- Challenge panic thoughts
- Learn coping skills
- Exposure to sensations
Exposure Therapy
- Face panic symptoms
- Learn they're not dangerous
Medication
SSRIs
- First-line medication
- Examples: sertraline, paroxetine
Benzodiazepines
- Short-term use
- Dependence risk
Lifestyle
- Regular exercise
- Good sleep
- Limit caffeine
- Stress management
Self-Help Strategies
1. Remember
Panic attacks are not dangerous.
2. Breathe
Slow breathing helps.
3. Challenge Thoughts
"Is this really dangerous?"
4. Don't Avoid
Avoidance keeps panic alive.
5. Face Sensations
Don't run from symptoms.
6. Stay Present
Ground in the now.
When to Seek Help
Signs
- Recurrent unexpected panic attacks
- Persistent worry about attacks
- Avoidance behaviors
- Impact on daily life
Professional Help
- Therapy (CBT)
- Medication
- Both
Agoraphobia
What It Is
Fear of places where escape might be hard.
Common Triggers
- Crowds
- Public transportation
- Open spaces
- Being outside alone
Treatment
- Exposure therapy
- CBT
- Medication
Conclusion
Panic disorder is treatable. Don't suffer in silence. Get help. Therapy and/or medication can help you regain control.
Want more help? Paula is a free mental health app with panic disorder tools. Download it today.
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