Panic Attack Therapy
Panic disorder and panic attacks are quite common and cause major disruptions in the lives of sufferers. Data suggests that 5 to 8% of the US adult population experiences panic disorder and/or agoraphobia, a condition characterized by intense fear of being stuck in situations where escape is impossible.
This means that roughly 1 of every 12 people suffer from panic disorder and/or agoraphobia at some time in their life (Barlow & Craske, Mastery of Your Anxiety and Panic Workbook (1).
In my experience working with clients, these disorders and panic attacks are almost always rooted in distorted or exaggerated fears that have become thought habits through years of repetition. Working to help people see their situation more accurately while calming their bodies and practicing exposure exercises has helped my clients to engage in meaningful activities previously avoided due to fear of unwanted outcomes, thereby enriching their lives.
What are the symptoms of panic disorder?
The symptoms of panic disorder are the following:
Recurring, unexpected panic attacks.
At least one of the panic attacks has been followed by 1 or more months of one or each of the following:
Persistent worry or concern about suffering additional panic attacks or their consequences, such as “going crazy” or losing control.
Significant, nonadaptive behavior change related to the attacks.
The disturbance is not due to effects of substance or medication use or due to another medical condition.
The behavior change is not better explained by another mental disorder.
(DSM-5, 2013, American Psychiatric Association (2).
“Remember that no storm lasts forever, and as unpleasant as it might get at times, these storms will pass too.”
What is a panic attack?
A panic attack is a sudden, intense surge of fear or discomfort that peaks within minutes and during which several of the following are present:
Pounding heart, accelerated heart rate, palpitations.
Sweating.
Shaking or trembling.
Shortness of breath or sensations of smothering.
Feelings of choking.
Chest discomfort or pain.
Abdominal discomfort or nausea.
Dizziness, feeling unsteady or lightheaded.
Feeling hot or cold.
Numbness and tingling in extremities.
Feeling your situation is not real or you are detached from yourself.
Fear of “going crazy” or losing control.
Fear of dying.
(DSM-5, 2013, American Psychiatric Association) (2).
Are panic attacks and Panic Disorder the same thing?
Panic attacks and Panic Disorder are not the same thing. Panic attacks do occur in persons with Panic Disorder, but they may also occur in individuals who do experience Panic Disorder. The attacks must be recurring and unexpected, and the additional diagnostic criteria listed above must be met in order to be accurately diagnosed with Panic Disorder.
More than 30% of the population is likely to have had a panic attack in a recent stressful situation such as a car accident, but only 5-8% of the population meets the diagnostic criteria for Panic Disorder (Barlow & Craske). What’s more, many experience panic within the course of other anxiety disorders, such as Social Anxiety Disorder and Specific Phobias.
What is a helpful therapy and what are helpful techniques for treating Panic Disorder and managing panic attacks?
Mindfulness-Based Cognitive Behavioral Therapy (MBCBT) has proved very effective in helping many of my clients with panic disorder and panic attacks. Helpful tips to remember are that while panic is very uncomfortable, it is temporary, cannot kill you (it’s actually your sympathetic nervous system protecting you), is separate from you as a person, and can be amplified by resistance or struggle or soothed by acceptance.
When you let go and treat yourself with compassion during a panic episode, it tends to dissipate fairly quickly. As MBCBT expert Richard Sears states, “Screaming at a crying baby only makes things worse--the best way to soothe a baby, or your emotions, is to be kind and gentle with them” (Sears, 2017, Cognitive Behavioral Therapy & Mindfulness Toolbox).