What are the symptoms of panic disorder?
Understanding panic disorder symptoms, risks, and self-care
Experiencing an episode of intense fear can be a truly unsettling experience. A sudden overwhelming terror that seems to come out of nowhere, accompanied by a host of physical reactions, can leave you feeling powerless and shaken.
This is what a panic attack feels like, and for some people, these attacks are a recurring and debilitating part of their lives. If you or your loved one is struggling with these issues, help is always available. A mental health hospital can provide expert care and support to help you manage and overcome these challenges.
What is panic disorder?
Panic disorder is an anxiety disorder characterised by repeated and unexpected panic attacks. These attacks are not triggered by a specific, identifiable situation and can happen at any time. A key feature of panic disorder is the persistent fear of having another attack, which can lead to a person altering their behaviour to avoid situations they believe might trigger one.
While a single panic attack can be a one-time event, panic disorder is diagnosed when these attacks become a regular source of distress and significantly impact a person’s quality of life.
What are the symptoms of panic attacks?
The symptoms of panic disorder are often a combination of intense physical and psychological sensations that peak within minutes. They can be incredibly frightening and make you feel like you are losing control or even facing a medical emergency.
- Racing or pounding heart: This is one of the most common physical symptoms. Your heart rate can increase dramatically, often accompanied by a feeling of fluttering or pounding in your chest.
- Sweating and trembling: You may experience profuse sweating, even when you are not hot, and a noticeable shaking or trembling in your body.
- Shortness of breath or chest pain: A feeling of suffocation, tightness in your throat, or chest pain can be a very alarming symptom, often leading people to believe they are having a heart attack.
- Chills or hot flashes: Sudden changes in body temperature, such as intense cold chills or waves of heat, can occur.
- Nausea or abdominal cramping: Stomach discomfort, nausea, or cramping are also common physical signs.
- Dizziness or lightheadedness: A sensation of being unsteady, faint, or dizzy can be a prominent symptom.
- Feelings of unreality or detachment: You may feel detached from yourself or your surroundings, as if you are observing the world from a distance.
- Fear of losing control or dying: The psychological symptoms are often the most distressing, including an overwhelming sense of impending doom or a fear that you are going crazy or dying.
Risk factors of panic disorder
While the exact cause of panic disorder is not fully understood, several factors can increase a person’s risk of developing the condition:
- Genetics: A family history of panic attacks or panic disorder can increase your risk.
- Temperament: People who are more sensitive to stress or prone to negative emotions may be at a higher risk.
- Major life stress: Experiencing significant life stress, such as a serious illness or the death of a loved one, can be a contributing factor.
- Substance use: Excessive use of caffeine, smoking, or other substances can increase the likelihood of panic attacks.
- Traumatic events: A history of a traumatic event, like an accident or abuse, can be linked to the development of panic disorder.
Panic disorder self-care
While professional treatment is crucial, there are many self-care strategies you can use to help manage panic disorder and reduce the frequency and intensity of attacks.
1. Practice deep breathing
When you feel a panic attack beginning, focus on your breath. Slowly inhale through your nose for a count of four, hold for a moment, and then slowly exhale through your mouth for a count of six. This can help regulate your nervous system and reduce the intensity of the physical symptoms.
2. Acknowledge and ground yourself
Remind yourself that what you are experiencing is a panic attack and that it will pass. Focus on the present moment by using your senses, like feel the texture of the chair you are sitting on, listen to the sounds around you, or notice the colour of an object in the room.
3. Maintain a healthy lifestyle
Regular physical activity can be a powerful tool for managing anxiety. Aim for a balanced diet, get enough sleep, and limit your intake of caffeine and alcohol, as these can exacerbate panic symptoms.
4. Stick to your treatment plan
If you are receiving professional help, it is crucial to follow your doctor’s or therapist’s recommendations. Consistency with therapy and medication can significantly prevent relapses and help you manage your symptoms effectively.
When to see a doctor
If you are experiencing symptoms of a panic attack, it’s important to seek medical help as soon as possible. While panic attacks are not life-threatening, their symptoms can mimic those of serious health conditions, such as a heart attack, making a professional evaluation essential to rule out other medical issues.
Additionally, panic attacks are difficult to manage on your own and may worsen without proper treatment. Seeking guidance from a healthcare provider can help you get an accurate diagnosis and create a personalised treatment plan that can be very effective in managing the condition.
Overcoming panic disorder
Panic disorder is a challenging condition, but it can be effectively managed. While the experience of a panic attack can feel overwhelming and frightening, it’s a temporary sensation that you can learn to navigate. By seeking professional support, you can find a personalised treatment plan and discover the tools you need to regain a sense of calm and control in your life.
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