Panic disorder involves recurring, unexpected panic attacks along with ongoing fear or concern about experiencing another attack or changing your behavior because of panic.

A panic attack can seem to come out of nowhere. The physical sensations can be intense, and because they can resemble other medical problems, it’s understandable to become frightened by what you’re experiencing.

For some people, the fear of another panic attack eventually becomes as disruptive as the attacks themselves. You may begin avoiding certain places, situations, activities, or even physical sensations that you associate with panic.

The result can become a cycle:

Physical sensation → “Something is wrong” → Fear → Increased physical sensations → Panic → Avoidance or reassurance → More fear of panic

Therapy can help you interrupt this cycle.

What Does a Panic Attack Feel Like?

Panic attacks can look different from person to person, but common symptoms can include:

• Racing or pounding heart
• Shortness of breath or feeling unable to get enough air
• Chest tightness or discomfort
• Dizziness or lightheadedness
• Feeling faint or afraid of passing out
• Tingling or numbness
• Shaking or trembling
• Sweating or feeling hot
• Nausea or stomach discomfort
• Feeling detached from yourself or your surroundings
• Feeling like things aren’t real
• Difficulty thinking clearly
• A sudden feeling that something terrible is about to happen
• Fear of losing control
• Fear of dying or having a medical emergency

The physical sensations of panic are real. The nervous system is responding as though there is an immediate threat, even when there isn’t one.

Having a panic attack does not necessarily mean you have panic disorder.

Panic attacks can occur in many different situations and can be associated with anxiety, trauma, specific fears, health anxiety, or other mental health concerns. Panic disorder involves a recurring pattern of unexpected panic attacks and ongoing concern or behavioral changes related to having additional attacks.

A therapist can help you understand what may be contributing to your symptoms and whether panic disorder is something you’re experiencing.

Signs You May Be Struggling With Panic Disorder

You may want to consider therapy if you find yourself:

• Constantly monitoring your body for signs of panic
• Worrying about when your next panic attack will happen
• Avoiding driving, exercising, traveling, crowds, or being alone
• Avoiding places where you feel you couldn’t easily leave
• Checking your heart rate, breathing, or other physical sensations
• Frequently seeking reassurance that you’re physically okay
• Googling symptoms or researching medical conditions
• Carrying items with you because you fear having a panic attack
• Sitting near exits or planning escape routes
• Avoiding activities because you’re afraid of how your body might feel
• Feeling afraid of dizziness, a racing heart, or shortness of breath
• Changing your routine to prevent panic
• Feeling like your life is becoming smaller because of fear

Sometimes the biggest sign isn’t the panic attack itself—it’s how much fear of panic begins to influence your life.

Cognitive Behavioral Therapy for Panic Disorder

Cognitive Behavioral Therapy (CBT) is an evidence-based approach commonly used to treat panic disorder.

CBT can help you recognize the connection between:

Thoughts → Physical sensations → Emotions → Behaviors

For example, a racing heart might lead to the thought, “I’m going to pass out.” That thought increases fear, which increases physiological arousal, which makes your heart race even more.

Therapy can help you learn to recognize this cycle and respond differently.

Exposure Therapy for Panic

Avoiding panic-provoking situations can provide short-term relief, but avoidance can unintentionally reinforce the belief that those situations are dangerous.

Exposure-based therapy can help you gradually approach situations, sensations, or activities you’ve been avoiding while learning that anxiety can rise and fall without needing to escape or rely on safety behaviors.

Depending on your individual needs, therapy may involve gradually facing situations such as:

• Driving
• Exercising
• Going to stores
• Being in crowded places
• Traveling
• Being away from home
• Being alone
• Going to work
• Experiencing physical sensations associated with panic

Exposure is always individualized and should be approached thoughtfully and collaboratively.

Ready to Feel Less Afraid of Panic?

You don’t have to organize your life around avoiding the next panic attack.

Therapy can help you understand what’s happening, build confidence in your ability to handle anxiety, and gradually return to the activities and experiences that matter to you.

Thorn & Rose Counseling offers panic disorder therapy for teens and adults in Flower Mound, Frisco, or Online for anyone who lives in Texas. Click he link below to book a 20 minute free consult.