Panic disorder is an anxiety disorder characterized by recurrent, unexpected panic attacks—sudden episodes of intense fear accompanied by physical symptoms like rapid heartbeat, shortness of breath, or dizziness. It’s essentially anxiety turned up to an overwhelming level, where the body reacts as if it’s in imminent danger even when it isn’t.
Preventing panic disorder often involves developing strong stress management and coping skills. Techniques such as mindfulness, regular exercise, and cognitive-behavioral therapy (CBT) can help by teaching you how to reframe anxious thoughts and calm your body’s response to stress. Additionally, building a supportive network and seeking professional guidance early on can make a significant difference in managing anxiety before it escalates into panic disorder.
Consider these options for preventing panic attacks:
For the video below, you can use this exercise to prevent panic attacks. Meaning, you get used to “air hunger” so if you would be in the midst of a panic attack in the future, it would not be exacerbated by the feeling of suffocation that can come on with panic. You get used to the buildup of C02 when you practice this sensation. He also mentions nose vs. mouth breathing. This is very important: breathing through the mouth makes one more vulnerable to anxiety and panic. See my other posts about breathing and anxiety for more about this topic.
If a panic attack comes on, try these things to help you get back to balance:
Just a note about this last video: I would stick to cold water on the face, not hot. And, for the “tapping” you normally say something as you tap. She didn’t mention that but watch this video if you are interested in learning Emotional Freedom Technique/tapping.
Learning more about anxiety and panic
Panic disorder and anxiety are closely related—think of anxiety as the simmering baseline and panic as an explosive flare-up. In everyday life, anxiety can serve as a helpful alert system, nudging you to prepare for challenges. However, when anxiety intensifies uncontrollably, it may trigger panic attacks: sudden, intense bursts of fear with physical symptoms like a racing heart, trembling, and shortness of breath. These attacks can feel overwhelming, as though danger is imminent, even when no real threat exists.
Understanding the link between anxiety and panic is crucial. Chronic anxiety can set the stage for panic disorder when the body becomes overly sensitized to stress. Over time, the mind starts associating everyday situations with impending danger, which can result in unexpected panic attacks. This sensitization creates a cycle—anticipatory anxiety about future attacks can, in turn, trigger more panic attacks. Recognizing these patterns is a critical step in prevention and management.
Prevention of panic and promotion of health
Prevention starts with early intervention. If you notice persistent anxious feelings or experience a few isolated panic attacks, consider reaching out for support. Cognitive Behavioral Therapy (CBT) is one evidence-based approach that helps you challenge and reframe irrational thoughts that fuel anxiety and panic. A CBT therapist can guide you in identifying negative thought patterns and developing healthier coping strategies. Mindfulness practices, such as meditation or yoga, are also effective for calming the mind and reducing the intensity of anxious thoughts.
Developing a strong foundation of self-care is equally important. Regular physical activity, balanced nutrition, and sufficient sleep all contribute to a more resilient nervous system. When your body is well-rested and well-nourished, it’s better equipped to handle stress without spiraling into panic. Additionally, engaging in relaxation techniques—like progressive muscle relaxation or guided imagery—can create a sense of inner calm, making it easier to manage anxiety before it escalates.
Social support plays a pivotal role in preventing panic disorder. Sharing your experiences with trusted friends or family members can alleviate feelings of isolation. Sometimes just knowing that someone else understands can reduce the intensity of your anxiety. Support groups, whether in-person or online, offer a community of individuals who face similar challenges, providing both empathy and practical advice.
When a panic attack strikes, having a set of coping strategies can make all the difference. Along with the techniques mentioned earlier—deep breathing, grounding exercises, and positive self-talk—consider incorporating movement. Gentle physical activity, like a short walk or stretching, can help release built-up tension. Some people find that writing down their feelings during an attack provides a helpful outlet and a way to process their emotions.
Bringing it all together
Ultimately, the goal is to build a comprehensive toolbox of strategies tailored to your needs. By understanding the underlying anxiety and addressing it through therapy, self-care, and community support, you can gradually diminish the intensity and frequency of panic attacks. This process takes time and patience, but every small step contributes to greater stability and a deeper sense of self-awareness.