Panic
Overview
Panic disorder is a type of anxiety disorder characterised by repeated and unexpected panic attacks. Panic attacks are intense episodes of fear or discomfort that develop abruptly and peak within minutes. These can include symptoms like heart palpitations, sweating, trembling or shaking, shortness of breath, feelings of impending doom, or fear of losing control or dying.
These attacks can be terrifying and significantly impact a person's quality of life, leading to constant fear and worry about when the next attack might happen. This constant worry might lead to avoidance of certain places or situations to prevent triggering a panic attack.
Key Features
Panic Attacks:
Key Features: Panic attacks are sudden, intense episodes of overwhelming fear or discomfort that peak within minutes. They are accompanied by physical symptoms such as heart palpitations, sweating, trembling, shortness of breath, chest pain, nausea, dizziness, and feelings of derealisation or depersonalisation.
Types: Panic attacks can occur in different contexts, including panic disorder, where panic attacks are recurrent and unexpected, and other anxiety disorders such as social anxiety disorder or specific phobias, where panic attacks are triggered by specific situations or stimuli.
Panic Disorder:
Key Features: Panic disorder is characterised by recurrent, unexpected panic attacks and persistent fear or worry about having additional attacks or their consequences. Individuals may also experience anticipatory anxiety between attacks and may avoid situations or environments where they fear a panic attack may occur.
Types: Panic disorder can present with or without agoraphobia, an anxiety about being in situations or places from which escape might be difficult or embarrassing in the event of a panic attack. Agoraphobia often develops as a consequence of experiencing panic attacks in specific situations.
Limited Symptom Attacks:
Key Features: Limited symptom panic attacks are similar to full-blown panic attacks but involve fewer symptoms or a milder intensity of symptoms. While they may not meet the criteria for a full panic attack, they still cause significant distress or impairment in functioning.
Types: Limited symptom attacks can occur in individuals with panic disorder, other anxiety disorders, or as isolated episodes without a diagnosed disorder.
Situationally-Bound Panic Attacks:
Key Features: Situationally-bound panic attacks are triggered by specific situations or cues. These panic attacks are predictable and occur consistently in response to the same or similar stimuli.
Types: Examples include panic attacks triggered by specific phobias (e.g., heights, flying, animals) or social situations (e.g., public speaking, meeting new people).
Situationally-Predisposed Panic Attacks:
Key Features: Situationally-predisposed panic attacks are more likely to occur in specific situations or contexts but are not consistently triggered by the same stimuli. While these panic attacks may be associated with certain situations, they can also occur unexpectedly.
Types: Examples include panic attacks triggered by substance use, medical conditions, or stressful life events.
How We Can Help
Cognitive-Behavioral Therapy (CBT):
Cognitive Restructuring: Psychologists help individuals identify and challenge distorted thoughts and beliefs that contribute to panic attacks. By replacing irrational thoughts with more rational and adaptive ones, individuals can reduce anxiety and prevent panic attacks.
Exposure Therapy: Exposure therapy involves gradually exposing individuals to feared situations or stimuli in a controlled and systematic manner. Psychologists guide clients through exposure exercises designed to desensitise them to triggers of panic attacks and reduce avoidance behaviors.
Relaxation Techniques: Psychologists teach relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation to help individuals manage physical symptoms of anxiety and promote relaxation during panic attacks.
Breathing Retraining: Psychologists teach individuals diaphragmatic breathing techniques to regulate their breathing patterns and reduce hyperventilation, a common symptom of panic attacks. Breathing retraining helps individuals regain control over their physiological responses and alleviate symptoms of panic.
Mindfulness-Based Interventions: Psychologists incorporate mindfulness-based techniques into therapy to increase present-moment awareness and acceptance of thoughts, emotions, and bodily sensations. Mindfulness practices help individuals cultivate a nonjudgmental attitude toward their experiences and reduce reactivity to panic symptoms.
If panic attacks are taking over your life, it's time to reclaim control. Our highly skilled and empathetic team of psychologists are here to guide you through this. Reach out today, take the first step towards a life free from the fear of panic attacks.