Panic
What is panic?
Panic is a sudden and intense feeling of fear or anxiety that can be overwhelming and disruptive. Panic can be triggered by a specific event or situation, such as a traumatic experience or a phobia, or it can occur unexpectedly without any apparent cause. If anxiety is akin to walking through a jungle, worried that a tiger might be watching you. Panic is the experience of seeing the tiger running at you.
Panic attacks are a common symptom of panic disorder, which is a type of anxiety disorder, but can be present in other types of anxiety disorders, as well as depression, or mental health issues, or on its own.
To be diagnosed with panic disorder, an individual must experience recurrent, unexpected panic attacks and worry about having additional attacks or the implications of the attacks, such as fear of losing control, going crazy, or having a heart attack. Further, the fear of having another panic attack becomes a major source of anxiety that causes the individual to avoid situations and places. Panic disorder can be very distressing and disruptive, and can interfere with a person's ability to function in daily life. It can also lead to other problems, such as agoraphobia, which is the fear of being in places or situations where escape might be difficult or embarrassing, such as in a crowded place or on public transportation.
What does panic look like?
Panic can look different for each person, but here are some common signs and symptoms of a panic attack:
Physical symptoms: Panic attacks often cause physical symptoms such as a rapid heartbeat, sweating, trembling or shaking, chest pain or discomfort, shortness of breath or feeling like you're choking, nausea or stomach upset, dizziness or lightheadedness, and hot or cold flashes.
Emotional symptoms: Panic attacks can also cause emotional symptoms, such as a sense of impending doom or danger, fear of losing control or going crazy, feeling detached from reality, feeling like you're dying or having a heart attack, and intense feelings of fear or anxiety.
Frequency and duration: Panic attacks can occur suddenly and unexpectedly, or they may be triggered by specific situations or events. They typically last for a few minutes to an hour, but can sometimes last longer.
It's important to note that everyone's experience of panic is unique, and panic can look different for each person. If you or someone you know is experiencing panic attacks, it's important to seek help from a mental health professional who can provide a proper diagnosis and recommend appropriate treatment.
How do you treat panic?
Panic disorder can be treated through a variety of approaches, including therapy, medication, or a combination of both. Here are some common treatment options:
Psychodynamic therapy: This therapy can be helpful in treating panic disorder by exploring the underlying unconscious conflicts, unresolved emotions, and past experiences that may be contributing to the development and maintenance of panic symptoms. Psychodynamic therapy focuses on identifying and addressing these underlying issues, rather than just managing the symptoms. People undergoing this form of depth therapy often feel empowered and experience wide-ranging and long-lasting changes.
Cognitive-behavioral therapy (CBT): This type of therapy focuses on identifying and challenging negative thought patterns and beliefs that contribute to panic attacks. It can help individuals learn coping strategies, such as relaxation techniques, and exposure and response prevention (ERP) to help individuals gradually confront their fears and reduce the intensity of their panic symptoms.
Medication: Certain types of antidepressants, anti-anxiety medications, and beta blockers can be effective in reducing the symptoms of panic disorder, especially when combined with therapy.
Mindfulness-based interventions: Mindfulness-based interventions can help individuals develop a greater awareness and acceptance of their thoughts and feelings, and learn to manage them more effectively.
Breathing and relaxation techniques: Deep breathing, progressive muscle relaxation, and other relaxation techniques can help individuals manage the physical symptoms of panic attacks and reduce anxiety.
It's important to seek professional help if you are experiencing panic attacks, as they can be very distressing and disruptive.