5 Effective Ways to Manage Panic Disorder

Most people describe themselves as anxious at one time or another. But when does anxiety become chronic and require treatment? 

Our expert Clarity Psychiatric Care team is invested in diagnosing and treating any type of anxiety, including panic disorder. We’re here to offer customized and compassionate treatment. It’s possible to get real relief from panic disorder.

Anxiety disorder versus panic disorder

Because these terms are often used interchangeably, let’s look at how panic disorder is distinct from anxiety disorder. 

There are multiple types of anxiety, but all are centered around continuous and often unrealistic fear and worry. These feelings can be centered around everything from concern about your or your loved ones’ health and safety to worrying about whether you’ll be abandoned by those you love. 

Anxiety is the most frequently diagnosed mental health disorder. It affects nearly one-fifth of adults and one-third of our nation's teens.

Panic disorder is like anxiety on steroids. You don’t just feel agitated about your concerns — your fear is significantly amplified so much that you experience mental, emotional, and physical symptoms. When these coalesce, a panic attack can result.

Your worry and fear are intense during a panic attack, and physical symptoms can include:

• A racing heart
• Chest pain
• Feeling breathless
• Chills
• Hot flashes
• Dizziness
• Feeling faint
• Muscle tension
• Abdominal pain or nausea
• Perspiring
• Throat tightness
• Dry mouth
• Shaking
• Headache

During a panic attack, you might feel disconnected from yourself or the world at large.

Imagining what it feels like to endure a panic attack is challenging unless you’ve experienced one. 

Panic attacks are categorized as either expected or unexpected. For example, you may have one in response to a phobia-related trigger, like a fear of heights. Or the unexpected type can come with no warning. 

Many people have had at least one panic attack, but if you have more than one, you’re likely part of the 11% of Americans who live with panic disorder. 

Get the upper hand over panic disorder

There are steps you can take to impactfully manage your panic disorder so you feel better and more in control:

1. Educate yourself 

Do some reading about panic disorder — remember, knowledge is power, and knowing what to expect can help you feel more empowered when you experience a panic attack.

2. Pay attention to your triggers

Sometimes, you can identify things that trigger a panic attack, whether that’s discord with a family member or coworker, something unexpected happening, or being in an uncomfortable setting. 

Armed with this knowledge, you can avoid the trigger and prevent a panic attack or minimize its intensity. 

3. Seek treatment

Connecting with a Clarity Psychiatric Care provider can get you on a path toward diagnosis and proper treatment. This may include psychotherapy, medication, panic attack management techniques, and lifestyle changes, like adopting a mindfulness practice.

4. Take steps to control your experience and environment

Remember to do things that soothe you while you’re in the middle of the experience. These include focusing on a single object, which can lessen the many other stimuli you react to during a panic attack. 

Focusing on your senses — seeing, hearing, feeling, smell, and tasting — can also help. Repeatedly tensing and relaxing certain muscles can help relieve the muscle tension and panic attacks.

5. Think about your risk factors

Do you have a family history of panic disorder? Examine your history of trauma, and talk to our team about any other mental health conditions you may live with. 

You don’t have to exist in a constant state of dread about your next panic attack if you’re proactive about your panic disorder. Getting the best care from your Clarity Psychiatric Health provider, following our treatment plan, and caring for yourself in a way that supports your health are the keys to getting a handle on this condition.

Learn more about panic disorder and advanced treatment by calling the Clarity Psychiatric Care office at 856-428-1260 or using our convenient online booking tool.