Life can sometimes feel overwhelming. It happens to us all. But sometimes, that overwhelm blows up into intense fear and physical sensations like a racing heart or shortness of breath.
These are truly terrifying experiences.
If this happens to you, you might struggle with panic disorder.
Luckily, it's possible to manage panic disorders. You just need the right tools and support. And that's precisely what we'll be delving into today — managing panic disorders.
So, whether you want to understand panic disorders better for yourself or a loved one, you've come to the right place.
A panic disorder is when you have repeated and unexpected panic attacks for about a month. This means your attacks seem to come out of the blue without an obvious trigger.
It's also the persistent worry about having panic attacks or fearing their consequences, like losing control, having a heart attack, or feeling like you're "going crazy." This constant fear often leads people to change their behaviour to avoid situations where they think an attack might happen.
During a panic attack, you might experience a combination of the following:
Suddenly, experiencing several of these is terrifying! It frequently leads to patients believing they are experiencing a medical emergency, such as a heart attack.
Panic and anxiety are all fear-related struggles. And although similar, they are not quite the same.
Panic Attack
A panic attack is a sudden wave of overwhelming fear or discomfort that can reach its peak within just a few minutes. It can strike unexpectedly or may be triggered by certain situations.
Many people might experience a panic attack once or twice in their lives, often during stressful times, without developing a disorder.
Panic Disorder
This involves repeated, unexpected panic attacks plus the ongoing fear and worry about having more, leading to changes in behaviour.
The core issue becomes the fear of the attack itself.
Generalized Anxiety Disorder (GAD)
GAD involves excessive and persistent worry about many different things (work, health, or family issues) on most days for at least six months.
While people with GAD might feel physical symptoms like restlessness or muscle tension, the anxiety is typically more constant and less intense than the sudden surge of a panic attack.
The focus of the worry is much broader.
A Quick Anxiety vs. Panic Comparison
| Feature | Panic Attack | Panic Disorder | Generalized Anxiety (GAD) |
| Duration | Peaks quickly (minutes) | Ongoing worry
(>1 month) |
Persistent worry
(>6 months) |
| Onset | Sudden/Abrupt | Triggered by worry about attacks | More gradual/Pervasive |
| Focus of Fear/Worry | Immediate danger/dying/control | Future panic attacks & consequences | Multiple life areas (health, work) |
| Frequency | Can be isolated or recurrent | Recurrent, unexpected attacks | Chronic, ongoing worry |
When a panic attack strikes, it can feel all-consuming. Even with the best prevention strategies, panic attacks still happen.
So, knowing how to cope during an attack is a must for managing panic disorders. These techniques work by calming your body's fight-or-flight response and shifting your focus away from frightening thoughts and sensations.
Here's how to cope in the moment.
It may sound paradoxical, but trying to suppress a panic episode might worsen it. Remind yourself that these feelings are uncomfortable but not dangerous, and they will pass.
Recognize the sensations as a panic attack, not a life-threatening event. Remind yourself, "This is uncomfortable, but it's temporary and not dangerous."
Acceptance doesn't mean liking the feeling. Rather, it enables you to feel without struggling against it, which reduces intensity.
During panic, breathing becomes rapid and shallow (hyperventilation), which worsens symptoms like dizziness and tingling.
Here are 2 excellent and easy breathing exercises to help you relax and tell your body you are safe.
Diaphragmatic or "Belly" Breathing
Box Breathing
When panic makes you feel unreal, detached, or spiralling, grounding anchors you to the present moment.
Try the 5-4-3-2-1 technique.
Really focus on the details – the colour of the wall, the texture of your chair, the sound of traffic outside.
Alternatively, pick one object near you and mentally describe it in detail. Think about the shape, weight, colour, purpose, etc.
Shifting your attention away from internal fear to external, neutral information helps to quiet the scary thoughts inside.
Panic attacks often come with catastrophic thoughts ("I'm dying," "I'm losing control").
Question the reality of these thoughts.
Ask yourself: "What's the evidence for this thought? Has this happened before? What's the most likely outcome?"
Replacing catastrophic thoughts with more realistic ones can lessen fear.
Effectively managing panic disorder goes beyond just coping during an attack. It means building resilience and reducing the baseline anxiety that can trigger them.
Think of these strategies as ways to regulate your nervous system and create a buffer against panic.
Unfortunately, there's no "golden goose" technique. You'll have to try different things until you find the best combination for you.
High-stress levels can make you more vulnerable to panic. Including regular stress-release techniques like mindfulness meditation, deep breathing exercises, yoga, or simply making time for hobbies you enjoy lowers your baseline anxiety.
Having a predictable daily schedule provides a sense of structure and control. This creates something calming and stable to hold on to when you're feeling anxious or worried about unexpected panic.
Simple lifestyle adjustments can make a difference. Aim for consistent sleep schedules, eating balanced meals, and regular exercise.
Also, limit your caffeine and alcohol intake. These substances can sometimes trigger or worsen anxiety and panic symptoms for some people.
Therapy provides a structured and supportive space to explore and address the roots of your experiences. Unlike self-help strategies alone, working with a therapist offers personalized guidance tailored to your triggers, history, and goals.
Therapy helps to:
Therapy isn't about "fixing" you; you're not "broken!" It's a collaboration. Together, we create a map to reduce panic's grip on your life while boosting your coping confidence.
If panic disorder feels overwhelming, you don't have to manage it alone.
At Dr. Kate Hamilton, we offer evidence-based therapy, including online sessions, consulting, and training, to help you regain control.
Book a session today to start working toward a calmer tomorrow.
Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.
