Panic Disorder is a type of anxiety disorder characterized by recurrent and unexpected panic attacks, which are intense episodes of fear and discomfort. These attacks are often accompanied by physical symptoms such as a rapid heartbeat, shortness of breath, dizziness, sweating, and feelings of impending doom. People with panic disorder often live in constant fear of having another attack, which can significantly affect your daily life and overall well-being.
Fortunately, panic disorder is highly treatable, and mental health therapy plays a crucial role in helping individuals manage and reduce the frequency and intensity of panic attacks.
1. Cognitive Behavioral Therapy (CBT): The Gold Standard for Panic Disorder
Cognitive Behavioral Therapy (CBT) is widely considered the gold standard for treating panic disorder. CBT is an evidence-based, structured form of therapy that focuses on identifying and changing negative thought patterns and behaviors that contribute to anxiety and panic attacks.
How CBT Works for Panic Disorder:
Identifying Cognitive Distortions: In CBT, individuals learn to identify irrational thoughts, or "cognitive distortions," that fuel panic attacks, such as "I can’t breathe" or "I’m going to die." These thoughts often exaggerate the physical sensations experienced during a panic attack, leading to more fear.
Challenging Negative Thoughts: Once irrational thoughts are identified, the therapist works with the individual to challenge and reframe them, replacing them with more balanced and realistic thoughts.
Gradual Exposure: CBT also incorporates exposure therapy, a technique in which individuals gradually face situations or physical sensations that trigger panic attacks, helping them become desensitized over time. This helps break the cycle of fear and avoidance, a common pattern in panic disorder.
What to Expect:
In CBT for panic disorder, sessions typically last for 12 to 16 weeks. Each session may involve exercises to practice between appointments, such as breathing techniques or cognitive restructuring (changing negative thought patterns). Over time, individuals learn to control their panic symptoms and reduce their fear of future attacks.
Why CBT Is Effective:
Evidence-based: CBT has been extensively researched and proven to be highly effective in reducing panic attacks.
Long-term relief: The skills learned in CBT can help individuals manage future episodes of panic, making it a long-term solution for many.
Empowerment: CBT teaches coping strategies, giving individuals more control over their anxiety and panic, helping them regain confidence in their ability to manage symptoms.
2. Exposure Therapy: Confronting Fear in a Safe Way
Exposure therapy is a type of CBT that involves gradual, controlled exposure to feared situations or sensations that trigger panic. The goal is to desensitize individuals to their triggers, helping them realize that these triggers are not as dangerous as they might believe.
How Exposure Therapy Works for Panic Disorder:
Controlled Exposure: For individuals with panic disorder, exposure might involve confronting specific situations that provoke anxiety, such as being in crowded places, taking an elevator, or experiencing physical sensations like a racing heart.
Gradual Process: Exposure typically starts with less anxiety-provoking situations and progressively moves to more challenging ones. This approach helps individuals build tolerance to discomfort and reduce their fear of future attacks.
Learning New Associations: Over time, exposure therapy helps individuals create new, less fearful associations with the things that trigger panic, reducing their overall anxiety.
What to Expect:
Sessions for exposure therapy may involve role-playing, visualization exercises, or real-life exposure exercises in the therapist’s office or at home. The process is gradual and typically takes several weeks or months to complete, depending on the severity of the symptoms.
Why Exposure Therapy Works:
Reduces Avoidance: Many people with panic disorder avoid certain situations or places to prevent panic attacks, which can lead to further isolation and fear. Exposure therapy helps reduce this avoidance, which can significantly improve overall functioning.
Evidence-based: Exposure therapy is another proven treatment for panic disorder, with significant success in reducing the frequency and severity of panic attacks.
3. Acceptance and Commitment Therapy (ACT): Embracing Fear and Moving Forward
Acceptance and Commitment Therapy (ACT) is another effective treatment for panic disorder that focuses on mindfulness and acceptance. Rather than trying to eliminate anxiety altogether, ACT helps individuals develop a healthier relationship with their feelings and thoughts.
How ACT Works for Panic Disorder:
Mindfulness: ACT teaches mindfulness techniques, which involve staying present and observing thoughts and physical sensations without judgment. This helps individuals become less reactive to their panic symptoms and more accepting of discomfort.
Cognitive Defusion: In ACT, individuals learn to “defuse” or detach from distressing thoughts. For example, instead of thinking “I am having a panic attack and it’s dangerous,” individuals might learn to think, “I am having a panic attack, but it will pass and I am safe.”
Value-based Action: ACT helps individuals identify their values and goals, and encourages them to take action in the direction of those values, even if it involves discomfort. For example, someone might want to attend a social event but feels anxious. ACT encourages them to take steps toward that goal despite the anxiety.
4. Lifestyle Changes and Self-Help Techniques
While professional therapy is essential, lifestyle changes and self-help techniques can play a critical role in managing panic disorder. These include:
Regular Exercise: Physical activity can help reduce anxiety and improve overall mental health.
Breathing Exercises: Learning to control breathing during a panic attack can help reduce the intensity of the attack.
Stress Management: Practicing relaxation techniques, such as meditation, yoga, or progressive muscle relaxation, can help reduce the overall stress that may contribute to panic attacks.
Sleep Hygiene: Ensuring adequate and restful sleep is crucial for managing anxiety and preventing panic attacks.
Overcoming Panic Disorder with Therapy
Panic disorder is a treatable condition, and with the right therapy, many individuals experience significant improvement or full recovery. Whether through Cognitive Behavioral Therapy (CBT), Exposure Therapy, Acceptance and Commitment Therapy (ACT), or a combination of these approaches, Meghan Cromie LPC will guide you into finding the right approach for you. Therapy can help you learn to manage your symptoms, break the cycle of fear, and regain control of your life. If you’re experiencing panic attacks, contact me for a free 15 minute call to start your journey toward recovery today.