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Panic disorder affects an estimated 6 million people in the United States alone.
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Panic disorder affects an estimated 6 million people in the United States alone. While a panic attack in itself isn't dangerous, it is so consuming, frightening and stressful that people who have them regularly will go to great lengths to avoid them. The problem is that the fear of having panic attacks can interfere with daily activities and decrease the quality of life. For example, if panic attacks occur in social situations, you may stop being social. The more you avoid those events, the greater your anxiety will be around them and the more likely you are to have a panic attack. It becomes a vicious cycle and soon your fear of having a panic attack is so great you barely leave your house. For chronic or severe panic disorder, there is help. Panic disorder treatment centers can provide recovery so you can start living your life again.
Millions of people who suffer from panic disorder find that it runs their lives, and they are living in constant fear. How can you overcome this? Panic disorder treatment is one solution that can help, but you can also do things on your own to manage your illness. • Part of managing panic disorder is to reduce your fear of the attack. There are steps you can take to help alleviate the fear around attacks so that you can take back some control. • The first step is to acknowledge the panic attacks and accept that you have them. Acknowledging them, talking about them, and accepting them helps to take the power out of the panic! Identify situations that trigger attacks. This is not so you'll avoid those situations, but to increase awareness.
Develop tools for dealing with panic in the moment. There are strategies that are shown to reduce the duration and severity of the attacks. Some examples include: • Remind yourself you are having a panic attack, and that it will pass. • Ground yourself. Touch a concrete object with your hands and concentrate on it. • Get support. Call or seek out someone who is supportive and understanding.
Take deep, slow breaths. This has a physiological effect on your panic, reducing its effects. • Get physical. Walk, run, do push ups, anything to get your body moving, which reduces stress. • Write down your thoughts. Jot down the thoughts you have when you start to panic, this helps you get out of your head. It's important to not beat yourself up when you have an attack. The shame and embarrassment that people commonly feel about panic disorder keep them trapped and gives the disorder more power. Finally, remember that treatment for panic disorder is an option. You don't have to deal with it alone.
