Panic disorder is a relatively common psychological disorder that can cause significant wear and tear on people’s well-being, especially during difficult times such as preparing for an exam, the recovery process for a loved one, etc.
This causes many people to suffer this alteration without knowing very well what is happening to them, as they are not able to say what the origin of their discomfort is.
In this article we will see Some of the keys to stopping panic disorder from a summary about how to overcome panic disorder using simple tips.
Among anxiety disorders, panic disorder is one of the most common. Consists in a tendency to experience panic attacks, which are moments in which the level of anxiety rises suddenly and without prior warning, often without the person knowing how to identify a cause. In addition, there is often a belief that one is in danger of dying imminently (for example, from a heart attack).
These attacks last a few minutes and have physiological symptoms that make it very difficult for the person to perform any action; some of the most frequent are chest pain, rapid breathing, shaking, need to lie down, stomach pain, dizziness, etc. In addition, psychological symptoms also arise, such as experiencing a marked state of alertness and sometimes fear of being in danger in the short term, although it is not very clear what type.
There is an obvious similarity between panic disorder and agoraphobia. This last anxiety disorder, which contrary to what is usually believed, is not simply the fear of open spaces, can be summarized as a psychological alteration in which the person feels strong anxiety when perceiving that the place in which they are It is not safe, there are elements that are beyond one’s control and that can trigger panic attacks and/or it does not offer easy ways to get out of there or get help.
The fundamental difference between these disorders, whose symptoms overlap to a large extent, is that in panic disorder the arbitrariness of the situations in which the panic attack emerges predominates and this does not limit the spaces to which the person can expose, while In agoraphobia there are certain harmful habits and rituals of avoiding specific places that are perceived as threatening and you need to go through them by going with someone willing to help.
On the other hand, it must be taken into account that many people develop both disorders at the same time, so their situation becomes more complicated.
How to overcome panic disorder?
Here are some tips for coping with panic disorder and prevent it from causing a significant deterioration in the quality of life
1. The importance of going to therapy
panic disorder It is harmful enough to go to psychological therapy as soon as possible upon noticing its characteristic symptoms.
It is true that in itself it does not present an immediate danger to the health of those who experience it and that although it is often accompanied by a feeling of pressure in the chest, it does not cause heart attacks or severe respiratory problems, but it can cause leads to problematic situations and even harmful habits that feed the disorder: phobias, addictions, mood disorders, etc.
Therefore, if you think you are experiencing its symptoms, It is important that you contact mental health professionals as soon as possible If it is the case that you have developed panic disorder, you will receive the corresponding diagnosis, and that will be the time to have psychological assistance adapted to your case; In a matter of a few weeks you will be able to notice the first significant improvements, given that psychotherapy has proven effective in treating this alteration.
2. Avoid addictive substances
It has been seen that the habitual consumption of addictive substances significantly increases the probability of suffering from panic disorder and other anxiety-related disorders. Avoid these types of products.
3. Perform aerobic exercise
Another way to reduce your chances of having problems with anxiety is to regularly engage in aerobic exercise, such as going for a run for about 45 minutes maintaining a moderate intensity without accelerations.
4. Sleep well
Something as simple as getting enough sleep goes a long way toward reducing the chances of regularly experiencing symptoms of psychological disorders. A couple more hours of sleep can make a difference in a matter of a few days.
5. Perform the therapy exercises
Finally, we must not forget that the therapeutic process goes far beyond the meeting sessions with the psychologist. You must carry out the tasks set in the consultation, which involve progressing towards overcoming this anxiety problem.
This usually involves committing to getting out of your comfort zone and facing certain fears (in the way the psychologist has indicated, following his instructions) so that our body has the opportunity to verify that these fears are unjustified, and begin to trust ourselves more.
Are you looking for professional help for a panic attack?
If you live in Madrid and are considering going to therapy to treat panic disorder, we invite you to contact us. The Psicomaster psychology center, located in the El Retiro district has a team of psychologists with extensive experience in intervening in patients who present this psychological alteration, and will help you generate lifestyles and ways of thinking and perceiving the environment in a way that greatly weakens the disorder, taking it towards the disappearance.
If you are interested in reading more about Psicomaster or viewing our contact information, click this link.
