What is Panic Disorder?

Panic disorder is a common mental illness in today’s society. Every year, about 11% of Americans have a panic attack, and 3% of them go on to be diagnosed with panic disorder. People with this disorder typically begin to show symptoms during their adolescent/early adult years. The majority of people who have panic disorder are female; however, any gender can develop this disorder. In this post, I am going to describe panic disorder and how you can get help for it.

What is Panic Disorder?

    Panic disorder is when a person has frequent panic attacks. A panic attack is a sudden feeling of fear that comes over someone, even if no danger is present. Panic attacks can cause physical reactions, such as sweating and shaking. However, not everyone that has had a panic attack will develop this disorder. People with panic disorder are so afraid of having another attack that they change their everyday life to avoid things that could cause them to have an attack.

What are some symptoms of Panic Disorder?

     Some symptoms of panic disorder include:

• Many sudden panic attacks

• Fear about when another attack will come

• Avoidance of situations that could cause an attack

     Symptoms of a panic attack include:

• Chest pain

• Chills

• Intense fear

• Shaking

• Sweating

• Nausea

• Heat flashes

• Dizziness

What causes Panic Disorder?

    It isn’t known exactly why people develop panic disorder. However, it is proven that panic disorder can be hereditary. Also, people with other health issues, such as anxiety and depression, are more prone to panic attacks than others. Alcohol and drugs can increase your risk of developing panic disorders. Some experts think that panic attacks are caused when the body’s survival instincts work too strongly and/or too often. Many parts of the brain and biology play a role in developing panic disorder.

How do I get diagnosed with Panic Disorder?

    To be diagnosed with panic disorder, according to the DSM-5, you must meet the following criteria:

1. You must have frequent panic attacks that occur out of the blue.

2. At least one of your attacks must be followed by one month or more of worrying about having another attack.

3. You avoid situations that you think may cause an attack.

4. Your panic attacks aren’t caused by medication, a medical condition, or another mental health condition.

    If you are only suffering from panic attacks and not from panic disorder, it is still important that you seek help for your issue. Not all of this list has to be met for a serious issue surrounding panic attacks to be present.

What are the treatment options for Panic Disorder?

    One way to treat panic disorder is by using a Cognitive Behavioral Therapy, a form of psychotherapy. You discuss your feelings and your triggers with a mental health professional, and they help you change your reaction to them. As your response to your triggers change, panic attacks happen less frequently. Also, certain antidepressants and anti-anxiety medications can make panic attacks less severe and less frequent. Things you can do at home are exercise regularly, have a healthy diet, and manage your stress.

It is important that you get help as soon as you start having panic attacks. Even if it is not a panic disorder, something else could be wrong. Panic attacks can cause extreme stress and stop you from doing things that you love. There is no need to be embarrassed about seeing help for your panic attacks, for you may find a treatment that works wonders for you!

---

Resources

U.S. Department of Health and Human Services. (n.d.). Panic disorder: When fear overwhelms. National Institute of Mental Health. Retrieved July 21, 2022, from https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms

Panic attacks: Panic disorder, anxiety disorder, symptoms, causes. Cleveland Clinic. (n.d.). Retrieved July 21, 2022, from https://my.clevelandclinic.org/health/diseases/4451-panic-disorder

Mayo Foundation for Medical Education and Research. (2018, May 4). Panic attacks and panic disorder. Mayo Clinic. Retrieved July 21, 2022, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

Mayo Foundation for Medical Education and Research. (2018, May 4). Panic attacks and panic disorder. Mayo Clinic. Retrieved July 21, 2022, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/diagnosis-treatment/drc-20376027

---

Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Three Ways to Practice Self-Care

One of the most overlooked things by people today is self-care. Sometimes, people get so caught up in their life they forget to take time for themselves. One aspect of self-care is keeping tabs on your mental health. Even small acts of self-care can affect your mental health positively. Finding a form of self-care that works for you and fits your lifestyle can be challenging. In this article, I am going to explain three different kinds of self-care that work for many and that you should definitely try out!

#1 Getting a healthy amount of sleep every night

    When you do not get enough sleep, it can negatively affect your mental health. It can cause moodiness and can cause stress to your relationships. It can also cause you to have a lower attention span. However, getting enough sleep at night can reduce anxiety and health risks. If you are struggling to get enough sleep at night, try making a schedule with a set time to go to sleep and a set time to wake up. Getting a good amount of sleep can improve your mental health and your quality of life.

#2 Making time for down-time

    It can be very easy to get caught up in your life and forget about taking time to care for yourself. With school and/or a job, it can be hard to find time to really focus on yourself. It is very important to find time to rest or do things that you would enjoy. For example, take thirty minutes out of your day to read a book or sit outside in the sun. It does not have to be for an extended amount of time. Taking 15 minutes a day to shut everything off and just close your eyes and relax can bring many positive benefits for your mental health.

#3 Finding a hobby that you enjoy

    There are many hobbies that do not take a lot of time to participate in and can affect your health positively. Some people like to knit; others may read or exercise. Whatever your hobby may be, find time to participate in it. Doing something you love can help ease your mind and help you relax, which your body definitely needs.

    There are many other kinds of self-care that are not listed in this article. If none of these peak your interest, research different kinds. Your mental and physical health should not be overlooked, and self-care can be a great way to improve both!

---

Resources :

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved July 17, 2022, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#part_8445

University Health Service. Ten Things You Can Do for Your Mental Health | University Health Service. (n.d.). Retrieved July 17, 2022, from https://uhs.umich.edu/tenthings

Miles, M. (2022, May 20). Cracking the code on how to take care of your mental health. BetterUp. Retrieved July 17, 2022, from https://www.betterup.com/blog/how-to-take-care-of-mental-health?hs_amp=true

Team, B. and S. (2022, March 25). Here's what happens when you don't get enough sleep (and how much you really need a night). What Happens When You Don't Get Enough Sleep? – Cleveland Clinic. Retrieved July 17, 2022, from https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/amp/

Kooiman-Cox, L. (2022, February 14). 8 types of self-care. Willowstone Family Services. Retrieved July 17, 2022, from https://www.willowstone.org/news/8-types-of-self-care

---

Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, LPCC-S