Panic Attacks & Panic Disorders

In the US 11.2% of adults will experience a panic attack in their lifetime (DSM)

What are Panic Attacks?

A panic attack is a sudden or abrupt surge of intense fear or discomfort that usually lasts 5-20 minutes (with some lasting for up to an hour). Panic attacks feel scary, and it isn’t uncommon for people to end up rushing to the emergency room thinking they are having a heart problem during their first attack. People will feel some of the following symptoms during the panic attack:

  • Palpitations, pounding heart or accelerated heart rate

  • Sweating

  • Trembling or shaking

  • Sensations of shortness of breath or smothering

  • Feelings of choking

  • Chest pain or discomfort

  • Nausea or abdominal distress

  • Feeling dizzy, unsteady, light-headed or faint

  • Chills or heat sensations

  • Numbness or tingling sensations

  • Derealization (feeling like things aren’t real) 

  • Depersonalization (feeling detached from yourself)

  • Fears of losing control or “going crazy”

  • Fears of dying

Panic attacks can come out of nowhere, which can feel very frightening. Other times, individuals may experience an expected panic attack (like if someone who has a phobia of spiders sees a spider on the wall). Most people have attacks during the day, but some people will wake up having panic attacks.

What is Panic Disorder?

When people develop Panic Disorder they first experience unexpected panic attacks. They then find themselves having constant worries about having a panic attack and change their behaviors to bot avoid having another panic attack and feeling physical sensations similar to attacks.

How I Treat Panic Attacks & Disorders

Research shows that Cognitive Behavioral Therapy is the most effective treatment for panic. Engaging in Interoceptive Exposures are helpful because individuals can practice having the physical sensations of panic and learn they aren’t dangerous and that they can handle it. 

I have found that adding Acceptance and Commitment Therapy (to help with living a full life with pain) and Dialectical Behavior Therapy (which helps people learn to control big emotions) tend to help people continue to manage their panic symptoms. 

Sources:

  • 5 tips for using interoceptive exposure to face your fears. (n.d.). Anxiety and Depression Association of America, ADAA. https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/5-tips-using-interoceptive-exposure-face-your 

  • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596

  • Panic attacks and panic disorder - Symptoms and causes - Mayo Clinic. (2018, May 4). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021 

  • Wall, D. (2021, April 8). Panic disorder. ABCT - Association for Behavioral and Cognitive Therapies. https://www.abct.org/fact-sheets/panic-disorder/

  • Website, N. (2023, August 29). Panic disorder. nhs.uk. https://www.nhs.uk/mental-health/conditions/panic-disorder/ 

  • Ziffra, M. (2021). TREATMENT OPTIONS FOR PANIC DISORDER. In Annals of Clinical Psychiatry, Annals of Clinical Psychiatry (Vol. 33, Issue 1, pp. e22–e31) [Journal-article]. https://doi.org/10.127788/acp.0014