Panic disorder is more than anxiety or stress. It is a condition that brings sudden and intense episodes of fear, often without a clear reason for the attack. Such attacks are referred to as panic attacks and make usual tasks seem overwhelming at times. A person with panic disorder might have a hard time doing such simple things as driving or even talking to people.The distressing experience of a panic attack can reinforce fear and prevent someone from enjoying life. Panic disorder can be an emotional condition that affects one’s body. However, the good news is that the condition can be managed and overcome.
Understanding Panic Disorder
Panic disorder occurs when an individual repeatedly experiences unexpected panic attacks. A panic attack is the sudden beginning of fear that can make a person feel something bad is happening or going to happen. It can occur at any given time, though everything seems to be fine.
Many people experience panic attack at least once in their lives, but those with panic disorder have them frequently and live in fear of the next episode. Fortunately, there are various treatment options for panic disorder that gives individuals regain control and reduce the frequency and intensity of their panic attacks.
The symptoms of a panic attack include a racing heart, sweating, shaking, shortness of breath, chest pain, nausea, dizziness, chills, or hot flashes. Others may feel a sense of detachment from reality or fear losing control. These feelings are intense but usually last only a few minutes, although the impact can last much longer.
Impact of Panic Disorder on Daily Living
Emotional Issues
This can be worrisome, especially when living with panic disorder. For one, a person can always worry about getting another attack, even if they are not going through one at the moment. This will make one frustrated, sad, and hopeless. It might also make a person unable to focus well on work, school, or relationships.
Effects on Relationships
It leads to social isolation. A panic disorder can affect a person who experiences panic attacks daily as they cannot hang around with friends and relatives. They cannot step out because of anxiety pressure so have to cancel at the last minute, which eventually leads to feelings of isolation and misunderstandings.
Difficulties at Work or in School
Panic disorder can interfere with one’s ability to work or study at school. For example, the fear of having panic attacks in a public place makes it hard to attend meetings, undergo test-taking, or complete even the most routine jobs. Some even quit their jobs or get themselves expelled from school because their anxiety becomes too overwhelming to bear.
Physical Health Problems
The stresses and fears associated with panic disorder can be very tough on the body. Chronic worrying and recurrent panic attacks may lead to headaches, stomach problems, and difficulty sleeping. Eventually, the body becomes tired of such high levels of stress.
How to Cure Panic Disorder
Getting Help and Finding the Best Solution
There are several ways to handle panic disorder. The most effective way is to explore treatment options for panic disorder that fit individual needs. This may include therapy, lifestyle changes, and relaxation techniques.
Cognitive Behavioral Therapy (CBT)
It’s one of the most common ways the treatment is applied in panic disorders. In principle, it shows a person the way to think about any type of negative patterns and challenge those thoughts, ultimately replacing them with a healthier view.
For instance, instead of thinking, “I am going to lose control,” CBT will teach a person to challenge this thinking and replace it with something like, “This feeling will pass, and I will be alright.”.
Exposure Therapy
The most effective step would be to avoid situations that provoke panic attacks because it seems at first that the fear of doing so is furthered. Exposure to such fear helps people face their fears progressively.
For instance, if an individual avoids shopping malls because she fears a panic attack occurring in that place, exposure therapy might start by taking the individual to the mall for a few minutes and then gradually increasing the time spent there.
Practicing Relaxation Techniques
Practices such as deep breathing exercises, meditation, and muscle relaxation can help keep the body and mind calm. This can help in reducing the symptoms of panic attacks in a normal human being during panic attacks. Meditation also helps people learn to train one’s minds to stay in the present moment instead of worrying about the future.
Staying Active and Maintaining a Healthy Routine
Regular exercise, healthy eating, and good sleep habits improve mental well-being. Exercise stimulates chemicals in the brain that decrease stress. Balanced meals will help maintain stable energy levels. A good night’s sleep makes it easier to handle stress and anxiety.
Avoiding Triggers and Managing Stress
Certain situations and habits may invite a panic attack. Too much caffeine, stress, or poor sleep may worsen one’s anxiety condition. Stress may be managed and reduced through a hobby, keeping a journal, or spending some time with close family members and friends.
Building a Support System
Having supportive people to talk to can help ease the burden of panic disorder. Friends, family, or support groups can offer encouragement and understanding. Sometimes just knowing that others have gone through the same struggles can provide comfort.
Creating a Personal Coping Plan
A coping plan can give a person more control if needed at the time of a panic attack. The individual can then make use of a list of comforting activities reminding them to breathe deeply or can write a note saying, “This will pass.” Keeping a journal of all panic attacks might also prove helpful in learning what might help next time.
Conclusion
Overcoming panic disorder will take time and patience. Sure, there will be relapses, but it’s victories by moments that count. Celebrating your victory, like going to that party or making it through a whole week without having a panic attack, can be a booster of confidence. Panic disorder can make living day-by-day seem such an ordeal, but it does not have to dominate every aspect of life.
First, the stages of its remission are to learn how it affects emotions, relationships, and everyday living. Knowing what treatments exist, learning some relaxation tools, and being able to establish support also can help control panic disorder again. Overcoming panic disorder takes time and effort but can lead to a more peaceful and fulfilling life.
FAQs
- Does panic disorder remit spontaneously?
Panic disorder does not end on its own but becomes very manageable when appropriate treatment and coping skills are used.
- How long does a panic attack last?
A panic attack lasts between 5 minutes and 20 minutes, but the effects persist way after the attack is over.
- Can panic attacks be prevented?
It is impossible to prevent any panic attack; however, managing stress and staying on a routine can reduce the frequency of how often they occur.
