Imagine you are going about your day, doing the things you usually do and suddenly you feel a rush of anxiety in your body. Your heart is racing, your breathing becomes fast and shallow, you are feeling hot and lightheaded, and your legs are wobbly. You think you may be having a heart attack. After a few minutes and a lot of fear, all of this is over. You feel better… but tired. It was a scary experience! If you start to worry about having another attack like this one and avoid going to certain places or doing things out of fear of having another panic attack, you may be struggling with Panic Disorder.
What is Panic Disorder?
People suffering from Panic Disorder experience sudden and recurring panic attacks. The physical symptoms of those attacks are a combination of at least 4 of the following symptoms:
- numbness or tingling
- feeling hot or cold
- sweating
- flushed face
- wobbliness in legs
- feeling dizzy or lightheaded
- indigestion or abdominal discomfort
- feeling faint
- feelings of choking
- trembling or shaking
- pounding or racing heart
- difficult or shallow breathing
- feeling unsteady, terrified, scared, or nervous
- feeling unable to relax
- fearing the worst is going to happen
- fear of losing control
- fear of dying
Common thoughts that people experience while having a panic attack are: “I am dying,” “I am going crazy,” “I do not have control,” “I am having a heart attack,” and “I am suffocating.”
People with Panic Disorder are constantly worried about having another panic attack or may be overly concerned about the potential consequences of these attacks and may develop significant behavioural changes that can lead to lifestyle changes.
Someone with Panic Disorder may engage in strategies to feel safer. For example, they may ask others to accompany them to places and may sit close to exits in theatres, crowded places, and restrooms. All of these new behaviours are meant to protect them from the fear of having another panic attack.
Panic Attack vs Panic Disorder
A panic attack is an episode of intense anxiety or discomfort that peaks within 10 minutes. Panic attacks are actually quite common in the population. About 1/3rd of Canadian adults experience a panic attack in any given year. You may experience a panic attack during a particularly stressful time, or if you are feeling very tired. However, not everyone who experiences a panic attack will go on to develop Panic Disorder. The key difference is that people with Panic Disorder are constantly worried about having additional panic attacks or are afraid their attacks may lead to something bad like fainting or a heart condition, so they change their lifestyle to accommodate these fears.
Therapy for Panic Disorder
Cognitive Behavioural Therapy (CBT) is an effective treatment for Panic Disorder. In CBT therapy, clients learn to change the way they think and react to situations that trigger their anxiety or fear. Clients are also encouraged to slowly and gradually expose themselves to anxiety-provoking situations or symptoms. This strategy is called interoceptive exposure. In practicing these exercises and reflecting on the fears that each symptom brings, the patients’ fears decrease, and they develop a sense of mastery and confidence over their anxiety. CBT therapy includes relaxation and stress management techniques, mindfulness, meditation, muscle relaxation, exposure therapy, and cognitive strategies.
Additional Readings
Read our blog about coping with stress
Read our blog about how to cultivate happiness with mindfulness meditation
Read our blog about how mindfulness is a workout for the brain
Book An Appointment
If you are interested in therapy for Panic Disorder and would like to see a therapist in Vaughan, Thornhill, Markham, or the GTA, please call 905.597.4404 or fill out the form below and you will be contacted within 24 business hours. Teletherapy is available for sessions over the phone or a video call.