Panic disorder is a relatively common psychological disorder that can cause a significant impairment in a person’s well-being, especially during difficult times such as test preparation, the recovery process of a loved one, etc.

This makes many people suffer this alteration without knowing very well what is wrong with them, not being able to say what is the origin of their discomfort.

In this article we’ll look at some of the keys to curbing panic disorder from an overview of how to overcome panic disorder from simple tips.

What is panic disorder?

Among anxiety disorders, panic disorder is one of the most common. It consists of a tendency to experience panic attacks , which are times when the level of anxiety rises suddenly and without warning, often without the person knowing how to identify a cause. In addition, there is often a belief that one is in danger of imminent death (e.g., from a heart attack).

These attacks last a few minutes and have physiological symptoms that make it very difficult for the person to perform any action; some of the most frequent are chest pain, rapid breathing, tremors, the need to lie down, stomach pain, dizziness , etc. In addition, psychological symptoms also arise, such as experiencing a marked state of alertness and sometimes fear of being in danger in the short term, although it is not clear what kind.

Your relationship with agoraphobia

There is a clear resemblance between panic disorder and agoraphobia. The latter anxiety disorder, which contrary to what is usually believed is not simply the fear of open spaces, can be summarized as a psychological disorder in which the person feels a strong anxiety when perceiving that the place in which one is is not safe, in which there are elements that are beyond one’s control and that can trigger crises of distress and/or do not offer ways to easily get out of there or to get help.

The fundamental difference between these disorders, whose symptoms largely overlap, is that in panic disorder the arbitrariness of the situations in which the panic attack emerges predominates and this does not limit the spaces to which the person can be exposed, while in agoraphobia there are certain harmful habits and rituals of avoidance of specific places that are perceived as threatening , and it is necessary to go through them by going with someone willing to help.

On the other hand, we must take into account that many people develop both disorders at the same time, so their situation becomes more complicated.

How to overcome panic disorder?

Here are some tips for coping with panic disorder and preventing it from causing a major drain on your quality of life .

1. The importance of going to therapy

Panic disorder is harmful enough to go to psychological therapy as soon as possible when you notice its characteristic symptoms.

It is true that by itself it does not present an immediate danger to the health of those who experience it and that despite the fact that it is often accompanied by a feeling of pressure in the chest, it does not generate heart attacks or severe respiratory problems, but it can give rise to problematic situations and even harmful habits that feed the disorder: phobias, addictions, mood disorders, etc.

Therefore, if you think you are experiencing her symptoms, it is important that you contact mental health professionals as soon as possible . If it is the case that you have developed panic disorder, you will receive the corresponding diagnosis, and that will be the moment to have psychological assistance adapted to your case; in a matter of a few weeks you will be able to notice the first significant improvements, given that psychotherapy has been shown to be effective in treating this disorder.

2. Avoiding addictive substances

Regular use of addictive substances has been found to significantly increase the likelihood of panic disorder and other anxiety related disorders. Avoid this kind of product.

3. Perform aerobic exercise

Another way to reduce the chances of having problems with anxiety is to practice regular aerobic exercise, such as running for about 45 minutes at a moderate intensity , without speeding up.

4. Sleep well

Something as simple as getting enough sleep goes a long way toward reducing the likelihood that you will experience symptoms of psychological disorders on a regular basis. A couple more hours of sleep can make a difference within a few days.

5. Performing therapy exercises

Finally, it should not be forgotten that the therapeutic process goes far beyond the meeting sessions with the psychologist. It is necessary to carry out the tasks set in the consultation, and which imply progressing towards overcoming this problem of anxiety.

This usually involves committing oneself to go outside the comfort zone and face certain fears (in the way the psychologist has indicated, following his instructions) so that our organism has the opportunity to check that those fears are unjustified, and start trusting oneself more.

Are you looking for professional help with a panic attack?

If you live in Madrid and are considering going to therapy for panic disorder, we invite you to contact us. The psychology centre Psicomaster, located in the district of El Retiro , has a team of psychologists with extensive experience in intervening with patients who present this psychological disorder, and will help you to generate ways of life and ways of thinking and perceiving the environment in a way that greatly weakens the disorder, leading it to disappear.

If you are interested in reading more about Psicomaster or seeing our contact details, click on this link.

Bibliographic references:

  • American Psychiatric Association (2013), Diagnostic and Statistical Manual of Mental Disorders (5th ed.), Arlington: American Psychiatric Publishing.
  • Cosci F, Knuts IJ, Abrams K, Griez EJ, Schruers KR (May 2010). Cigarette smoking and panic: a critical review of the literature. The Journal of Clinical Psychiatry. 71(5): pp. 606-615.
  • Cox BJ, Norton GR, Dorward J, Fergusson PA (1989). The relationship between panic attacks and chemical dependencies. Addictive Behaviors. 14(1): pp. 53 – 60.
  • Salvador-Carulla L, Seguí J, Fernández-Cano P, Canet J (April 1995). Costs and offset effect in panic disorders. The British Journal of Psychiatry. Supplement. 166(27): pp. 23 – 28.
  • White, K.S.; Brown, T.A., Somers, T.J., Barlow, D.H. (2006). Avoidance behavior in panic disorder: the moderating influence of perceived control. Behaviour Research and Therapy. 44(1): pp. 147 – 57.