How to overcome panic disorder? 5 key ideas

Several tips to combat panic disorder, a very common psychological disorder.

Panic disorder is a relatively common psychological disorder that can cause significant damage to people's well-being, especially in difficult moments such as the preparation for an exam, the recovery process of a loved one, etc.

This causes many people to suffer from this disorder 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 put a stop to panic disorder from a summary about how to overcome the panic disorder from simple advice.

What is panic disorder?

Among anxiety disorders, panic disorder is one of the most frequent. It consists of a tendency to experience panic attacksThese are moments in which the level of anxiety rises suddenly and without warning, often without the person being able to identify a cause. In addition, there is often the belief that one is in danger of imminent death (e.g., 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 pain in the chest, rapid breathing, tremors, the need to lie down, stomach pain, dizziness, etc.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 clear what kind of danger.

Relationship to agoraphobia

There is an obvious resemblance between panic disorder and agoraphobia. The latter anxiety disorder, which contrary to popular belief is not simply a fear of open spaces, can be summarized as a psychological disorder in which the person feels a strong anxiety when perceiving that the place where he is is is not safe, there are elements beyond one's control that can trigger anxiety attacks and / or does not offer ways to get out of there easily or get help.

The fundamental difference between these disorders, whose symptoms overlap to a large extent, is that in panic disorder the arbitrary nature of the situations in which the panic attack emerges predominates and the panic attack does not limit the spaces to which the person can expose him/herself, whereas in agoraphobia there are certain harmful habits and rituals of avoidance of specific places that are perceived as threatening. in agoraphobia there are certain harmful habits and rituals of avoidance of specific places that are perceived as threatening, and it is necessary to pass through them by going to them.and it is necessary to go through them with someone willing to provide help.

On the other hand, it should be noted that many people develop both disorders at the same time, so that their situation is complicated.

How to overcome panic disorder?

Here are some tips on how to cope with panic disorder and prevent it from causing significant wear and tear on your quality of life..

1. The importance of going to therapy

Panic disorder is harmful enough to go to psychological therapy as soon as possible after noticing its when noticing its characteristic symptoms.

It is true that by 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 generate heart attacks or severe respiratory problems, but it can lead to problematic situations and even to harmful habits that feed the disorder: phobias, addictions, mood disorders, etc.

That is why, 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 moment 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, since psychotherapy has been shown to be effective in treating this disorder.

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 kinds of products.

3. Do aerobic exercise

Another way to lower your chances of having problems with anxiety is to get regular aerobic exercise, such as going for a run for about 45 minutes at a moderate intensity, without speeding up.without speeding up.

4. Get a good night's sleep

Something as simple as getting enough sleep goes a long way toward reducing the likelihood of experiencing symptoms of psychological disorders on a regular basis. A few extra hours of sleep can make all the difference in a matter of a few days. in a matter of a few days.

5. Perform therapy exercises

Finally, do not forget that the therapeutic process goes far beyond the meeting sessions with the psychologist. It is necessary to perform the tasks set at the consultation, and which involve making progress towards overcoming this anxiety problem.

This usually involves a commitment to get out of one's comfort zone and to face certain fears (in the way the psychologist has indicated, following his instructions) so that our organism has the opportunity to verify that these fears are unjustified, and to begin to trust oneself more.

Are you looking for professional help for panic attacks?

If you live in Madrid and you are considering going to therapy to treat panic disorder, we invite you to contact us. The Psicomaster psychology center, located in the district of El Retiro, has a team of psychologists and psychiatrists in Madrid.has a team of psychologists with extensive experience in intervening with patients who have this psychological disorder, and will help you to generate ways of life and ways of thinking and perceiving the environment in a way that greatly weakens the disorder, leading to its disappearance.

If you are interested in reading more about Psicomaster or seeing our contact details, click on this link.

Bibliographical references:

• American Psychiatric Association (2013), Diagnostic and Statistical Manual of Mental Disorders (5th ed.), Arlington: American Psychiatric Publishing.
• Cosci F, Knuts IJ, Abrams K, Griez EJ, Schruers KR (May 2010). Cigarette smoking and panic: a critical review of the literature. The Journal of Clinical Psychiatry. 71(5): pp. 606 - 615.
• Cox BJ, Norton GR, Dorward J, Fergusson PA (1989). The relationship between panic attacks and chemical dependencies. Addictive Behaviors. 14(1): pp. 53 - 60.
• Salvador-Carulla L, Seguí J, Fernández-Cano P, Canet J (April 1995). Costs and offset effect in panic disorders. The British Journal of Psychiatry. Supplement. 166(27): pp. 23 - 28.
• White, K.S.; Brown, T.A., Somers, T.J., Barlow, D.H. (2006). Avoidance behavior in panic disorder: the moderating influence of perceived control. Behaviour Research and Therapy. 44(1): pp. 147 - 57.