Your heart feels like it’s going to beat right out of your chest. The walls feel like they are closing in. You suddenly feel hot, nauseous, dizzy, or unable to catch your breath. This is a panic attack.
Some people experience a panic attack once or twice in their lives, usually during periods of high stress. Others, however, experience recurrent panic attacks on a more regular basis, and spend much of their time worrying about when the next one will hit. When panic attacks become a constant, it means that person is struggling with panic disorder.
Panic disorder is unique from other types of anxiety disorders in that its primary symptom is recurrent panic attacks. While conditions like generalized anxiety tend to affect a person most days of the week, the symptoms of panic disorder come on more randomly and intensely, without any clear warning.
If you or your loved one has experienced a panic attack, you may be wondering if panic disorder is at the root of it. Let’s dive into the specific symptoms of panic disorder, to help you better understand your circumstances and next steps.
The Physical Symptoms of Panic Disorder:
- Heart palpitations (pounding, racing, or irregular heartbeat)
- Shortness of breath or feeling of choking
- Chest tightness or pain
- Sweating, chills, or hot flashes
- Trembling and shaking
- Dizziness or lightheadedness
- Nausea and stomach pain
- Numbness or tingling in hands, feet, or face
- Headaches
- Ringing in ears
The Emotional and Cognitive Symptoms of Panic Disorder:
- Sudden, intense fear that escalates quickly
- A feeling of impending doom
- Fear of losing control or dying
- Feeling disconnected from your body or surroundings (detachment from reality)
- Constant worry about the next panic attack (a tell-tale sign of panic disorder)
The Behavioral Symptoms of Panic Disorder:
- Avoiding places or situations where panic attacks have occurred before
- Refusal to engage in activities due to fear of triggering symptoms
Managing the Symptoms of Panic Disorder
The struggle with panic disorder (or, one of) is that the symptoms often strike without warning. While some people might experience a feeling of impending doom ahead of a panic attack, they are usually very sudden and unexpected. The good news is that these episodes typically peak within a few minutes, and don’t last longer than hour. They are also not life-threatening (although they might feel like it, in the moment!).
If you are actively experiencing a panic attack, do your best to ground yourself and keep your body safe. Redirect your thoughts and focus to something tangible: the grass, the blanket over you, your breath. Visualize something that brings you peace, state positive affirmations, or practice boxed breathing techniques.
After experiencing a panic attack, you can also take steps to prevent one from happening again (or from happening soon). Taking care of your body, including regular exercise and getting enough sleep, can be a simple yet incredibly powerful tool for reducing panic attacks. Additionally, make lifestyle changes and learn coping mechanisms that well set you up for success long-term: Mindfulness, meditation, abstinence from drugs and alcohol, self-care, and joining a support group are all great examples.
Learn more about how to deal with panic attacks here.
Most of all, the best way to manage the symptoms of panic disorder is to seek proper, professional help. A mental health treatment professional can develop a plan to help ease your symptoms and reduce your risk of future attacks through a blend of therapy, medication, and/or holistic approaches. Cognitive Behavioral Therapy (CBT), for example, is an evidence-based therapy method that has been found effective in treating panic disorder long-term.
Turnbridge is a recognized mental health treatment provider, specializing in the unique experiences of teens and young adults. If you are experiencing symptoms of panic disorder, anxiety, or other mental health conditions, know that we are just one call away at 877-581-1793.
Unsure if you should reach out to a professional? If you check any of the below boxes, we highly recommend reaching out:
- Panic attacks (or stress about future panic attacks) are disrupting your quality of life
- You are not taking care of yourself or keeping up with responsibilities
- You’re experiencing other mental health symptoms, such as depression or suicidal thoughts
You do not have to navigate this journey alone. We are here for you. Learn more about our treatment programs online, here.