Understanding and Overcoming the Surge of Fear
Do you experience sudden episodes of intense fear that seem to come out of nowhere? Do you feel like you're losing control or even dying when these episodes occur? If so, you might be struggling with panic disorder or panic attacks.
At WellMind Holistic, we understand the debilitating nature of panic disorder. We know how these sudden surges of fear can disrupt your life, making working, socialising, or even leaving the house difficult. But we also know that there's hope for healing and recovery. Let's explore panic disorder and panic attacks in detail, understand their causes, and discover how you can regain control of your life.
What is Panic Disorder?
Panic disorder is an anxiety disorder characterized by recurring unexpected panic attacks. These attacks are sudden episodes of intense fear or discomfort that peak within minutes and are accompanied by a variety of physical and psychological symptoms.
People with panic disorder often live in fear of having another attack, which can lead to significant lifestyle changes and avoidance behaviours. They may avoid places or situations where they've had panic attacks in the past, or they may become overly reliant on others for reassurance and support.
What is a Panic Attack?
A panic attack is a sudden surge of intense fear or discomfort that reaches a peak within minutes. It's often accompanied by physical symptoms such as:
- Heart palpitations or a racing heart
- Sweating
- Trembling or shaking
- Shortness of breath or a feeling of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness, lightheadedness, or feeling faint
- Chills or hot flashes
- Numbness or tingling sensations
- Derealization (feelings of unreality) or depersonalization (feeling detached from oneself)
- Fear of losing control or "going crazy"
- Fear of dying
Panic attacks can be terrifying and feel like a medical emergency. It's important to remember that while they're incredibly unpleasant, they are not dangerous and will pass.
Causes of Panic Attacks
The exact causes of panic disorder and panic attacks are not fully understood, but several factors can contribute:
- Genetics: A family history of anxiety or panic disorder can increase your risk.
- Brain chemistry: Imbalances in neurotransmitters, the chemical messengers in your brain, can play a role.
- Stressful life events: Major life changes, trauma, or significant stress can trigger panic attacks or panic disorder.
- Substance abuse: Drug and alcohol use can worsen anxiety and trigger panic attacks.
Behaviours of Panic Attacks
Panic disorder can lead to various behavioural changes:
- Avoidance: Avoiding places or situations where you've had panic attacks in the past.
- Safety behaviours: Engaging in behaviours to try to prevent panic attacks, such as carrying medication with you at all times or always having a friend or family member nearby.
- Hypervigilance: Constantly scanning your body for signs of a panic attack.
- Reassurance seeking: Repeatedly asking others for reassurance that you're not having a heart attack or going crazy.
Thought Patterns of Panic Attacks
Common thought patterns associated with panic disorder include:
- Catastrophizing: Interpreting physical sensations as signs of an impending medical emergency.
- Fear of fear: Worrying about having another panic attack, which can actually trigger an attack.
- Negative self-talk: Having critical thoughts about yourself and your ability to cope with panic attacks.
- Overgeneralizing: Believing that a single panic attack means you're going to have them all the time.
Physical Symptoms of Panic Attacks
Panic attacks themselves involve a range of physical symptoms, including:
- Heart palpitations or a racing heart
- Sweating
- Trembling or shaking
- Shortness of breath or a feeling of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness, lightheadedness, or feeling faint
- Chills or hot flashes
- Numbness or tingling sensations
Psychological Symptoms of Panic Attacks
Panic disorder can also cause significant psychological distress:
- Persistent worry about having another panic attack
- Fear of losing control or "going crazy"
- Fear of dying
- Feelings of depersonalization or derealization
- Low self-esteem
- Depression
Emotional Patterns of Panic Attacks
Panic disorder can lead to various emotional patterns:
- Feeling overwhelmed and out of control
- Feeling vulnerable and helpless
- Feeling isolated and alone
- Feeling embarrassed or ashamed
Irrational Beliefs of Panic Attacks
Some common irrational beliefs associated with panic disorder include:
- "I'm having a heart attack."
- "I'm going to die."
- "I'm going crazy."
- "I'm losing control."
- "I'm weak."
What is a Mental Ritual/Mental Reassurance?
Mental rituals are compulsions that are performed in the mind to try to neutralize anxiety or prevent a feared outcome. They can include things like trying to control your breathing, distracting yourself from physical sensations, or repeating certain phrases.
Mental reassurance seeking involves repeatedly asking yourself or others for reassurance that you're not having a heart attack or going crazy. This can provide temporary relief, but it ultimately reinforces the panic cycle.
"What If" - Fifteen Critical Questions in Panic Attacks
- What if I have a panic attack while driving?
- What if I have a panic attack in a crowded place?
- What if I have a panic attack and no one is around to help?
- What if I have a panic attack and pass out?
- What if I have a panic attack and lose control of my bladder or bowels?
- What if I have a panic attack and people think I'm crazy?
- What if I have a panic attack and it never ends?
- What if I have a panic attack and it triggers a heart attack?
- What if I'm never able to overcome panic attacks?
- What if my fear of panic attacks controls my life?
- What if I miss out on life because of my panic attacks?
- What if I can't hold down a job or maintain relationships because of my panic attacks?
- What if I become housebound because of my fear?
- What if I end up in a psychiatric hospital?
- What if I'm never able to live a normal life?
Solutions at WellMind Holistic
At WellMind Holistic, we offer a range of solutions to help you overcome Panic Disorder and Panic Attacks and reclaim your life:
- Natural Therapies: We utilize a blend of cutting-edge natural therapies, such as Somatic Experiencing and Emotional Polarity Technique (EPT), to help you manage anxiety and regulate your nervous system.
- Cognitive Restructuring: We'll help you identify and challenge your negative thought patterns, replacing them with more rational and positive thoughts.
- Embrace & Thrive Technique: We'll help you accept your anxiety rather than fight it and commit to actions that align with your values and goals.
- Fear Exposure Protocol (FEP): We'll gradually expose you to feared situations and sensations while helping you resist the urge to engage in safety behaviours.
- Advanced Cognitive Techniques: We'll explore advanced techniques for challenging and modifying your deeply ingrained beliefs about panic and losing control.
- Belief Disputation Protocol (A WellMind Technique): We'll guide you through a structured process for disputing and dismantling your irrational beliefs.
- New Belief Integration (A WellMind Technique): We'll help you adopt and integrate new, empowering beliefs that support your recovery and well-being.
By addressing the root causes of your Panic Disorder and equipping you with effective coping strategies, we empower you to face your fears, manage your anxiety, and live a life of freedom and confidence.
