How to overcome panic disorder? 5 key ideas

Panic disorder is a relatively common psychological disorder that can cause significant wear and tear on a person’s well-being, especially in difficult times such as preparing for an exam, the process of recovering a loved one, etc.

This causes many people to suffer from this disorder without knowing very well what is happening to them, not being able to say what is the source of their discomfort.

In this article we will see some of the keys to curbing panic disorder from a summary on how to overcome panic disorder from simple tips.

    What is panic disorder?

    Among anxiety disorders, panic disorder is one of the most common. consists of a tendency to experience panic attacksThese are times when the anxiety level rises suddenly and without warning, often without the person being able to identify a cause. In addition, it is often believed that one is in imminent danger of dying (for example, from a heart attack).

    These attacks last a few minutes and present physiological symptoms which make it very difficult for the person to perform any action; some of the most common are chest pain, rapid breathing, tremors, need to lie down, upset stomach, dizziness, Etc. In addition, psychological symptoms also appear, such as experiencing a marked state of alertness and sometimes fear of being in danger in the short term, although the nature is unclear.

    Its relationship to agoraphobia

    There is an obvious similarity between panic disorder and agoraphobia. This last anxiety disorder, which contrary to popular belief is not simply the fear of open spaces, can be summed up as a psychological disorder in which the person feels a strong anxiety to perceive that the place in which is not safe, there are things that are beyond his control that may trigger anxiety attacks and / or do not offer an easy way out of here or to get help.

    The fundamental difference between these disorders, the symptoms largely overlap, is that in panic disorder the arbitrary predominance of situations in which the panic attack emerges and this does not limit the spaces in which the person can expose himself while in agoraphobia, there are certain harmful habits and rituals to avoid specific places that are perceived as threatening, And you have to go through them with someone willing to help you.

    On the other hand, it should be noted 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 dealing with panic disorder and prevent it from causing significant wear and tear on the quality of life.

      1. The importance of going to therapy

      Panic disorder it is harmful enough to undergo psychological therapy as soon as possible by noticing its characteristic symptoms.

      It is true that in itself it does not present an immediate danger to the health of those who suffer from it, and although it is often accompanied by a feeling of pressure in the chest, it does not cause heart attacks or severe breathing problems, but it can give way to problematic situations and even harmful habits that fuel the disorder: phobias, addictions, mood disorders, etc.

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

      2. Avoid addictive substances

      Regular use of addictive substances has been shown to significantly increase the likelihood of suffering from panic disorder and other anxiety-related disorders. Avoid this type of product.

      3. Do aerobic exercises

      Another way to reduce your chances of having anxiety problems is to exercise regularly. like going for a run for about 45 minutes while maintaining a moderate intensity, Without accelerated.

      4. Sleep well

      Something as simple as getting enough sleep goes a long way in reducing the chances of regularly experiencing symptoms of psychological disorders. A few extra hours of sleep can make all the difference in a few days.

        5. Perform the therapy exercises

        Finally, we must not forget that the therapeutic process goes well beyond meeting sessions with the psychologist. It is necessary to accomplish the tasks defined in the consultation, and which involve progressing towards the resolution of this anxiety problem.

        It usually involves making a commitment to step out of the comfort zone and face certain fears. (As indicated by the psychologist, following his instructions) so that our body has a chance to verify that these fears are not justified, and begins to trust itself more.

        Looking for professional help with a panic attack?

        If you live in Madrid and are planning to undergo therapy to treat panic disorder, we invite you to contact us. The Psicomaster Psychology Center, located in the Retiro district, Has a team of psychologists with extensive experience in the intervention of patients with this psychological disorder, and will help you generate lifestyles and ways of thinking and perceiving the environment in a way that weakens significantly cloudy, leading to extinction.

        If you would like to know more about Psicomaster or consult our contact details, click on this link.

        Bibliographical 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). Smoking and panic: a critical review of the literature. The Journal of Clinical Psychiatry. 71 (5): pages 606 to 615.
        • Cox BJ, Norton GR, Dorward J, Fergusson PA (1989). The relationship between panic attacks and chemical addictions. Addictive behaviors. 14 (1): pages 53 to 60.
        • Salvador-Carulla L, Seguí J, Fernández-Cano P, Canet J (April 1995). Costs and compensation effect in panic disorders. The British Journal of Psychiatry. Extra charge. 166 (27): pages 23 to 28.
        • White, KS; Brown, TA, Somers, TJ, Barlow, DH (2006). Avoidance Behavior in Panic Disorder: The Moderating Influence of Perceived Control. Research and behavioral therapy. 44 (1): pages 147-57.

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