A panic attack is a sudden feeling of intense fear and discomfort that shows up in your body and behavior. You feel shortness of breath, dizziness, or trembling hands. And this condition can seriously hinder you from living a normal life peacefully. But if you consult with a therapist, they can help you get over it with the right therapy and medication treatment.
What People with Panic Disorder Actually Go Through
Panic disorder is a pattern of repeated, unexpected panic attacks combined with persistent worry about when the next one will strike. People with panic disorder often describe their episodes as the most terrifying moments of their lives.
During an attack, the body floods with adrenaline. The heart pounds. Breathing becomes difficult. Some people feel chest tightness so intense that they believe they are having a heart attack. These are the warning signs of panic attacks.
Does Panic Disorder Go Away on Its Own?
Panic disorder doesn't really go away on its own, but you can definitely treat it with therapy, medication, and lifestyle changes. When you leave it untreated, it tends to persist and can worsen over the years, particularly when avoidance behaviors take hold.
With proper care, many people reach a point where panic attacks become infrequent or stop altogether.
The Best Ways to Deal with Panic Disorder
After you have spotted the early signs of panic attacks, the following are some treatment options you can get.
Cognitive Behavioral Therapy
According to the research, CBT is the most effective psychological treatment for panic disorder. It works by helping people identify the thought patterns that fuel panic and practice responding differently to the physical sensations that trigger fear.
Medication
Medication does not cure panic disorder in the way an antibiotic cures an infection. What it does is reduce the intensity and frequency of attacks. It helps you to live a normal life with panic disorder.
SSRIs (selective serotonin reuptake inhibitors) are the most commonly prescribed option. Benzodiazepines are sometimes used for short-term use during acute phases. However, you should not take medicines without consulting a psychiatrist.
Breathing and Body-Based Practices
Breathing and body exercises can help you ease the mild panic attacks.
Diaphragmatic (Belly) Breathing: It slows your breathing and activates the parasympathetic ("rest-and-digest") nervous system, which counters the racing heart and shortness of breath of a panic attack.
Exhale Focus Breathing: Exhale-focused breathing (for example, inhaling for 4 counts and exhaling for 6 or more) tells your brain that there is no immediate danger. Eventually, your heart rate normalizes, and your body feels relaxed.
Grounding (5-4-3-2-1 Technique): During a panic attack, you feel threatened. The best way to live a normal life despite having these thoughts is to concentrate on other things. For example, note five things you see, four you can touch, three you hear, two you can smell, and one you can taste. This way, your mind comes out of "future-fear" and into the safety of "right now."
Progressive Muscle Relaxation (PMR)
It helps panic attacks by reducing the physical tension that panic creates and teaching your body that it can turn off the stress response. Over time, regular practice helps you notice early physical signs of tension (tight jaw, shoulders, etc.), so you can catch rising anxiety or a panic attack earlier.
How to Live With Panic Disorder Peacefully?
You can absolutely live peacefully with panic disorder, but you have to be clear that the aim is not to be free from symptoms. However, what you can achieve is to be less controlled by fear and anxiety.
Practical strategies that help people function normally day to day include:
- Building a consistent routine. Sleep deprivation and irregular schedules increase anxiety vulnerability.
- Communicating with trusted people. Isolation amplifies anxiety. Telling a partner, close friend, or family member what panic attacks feel like gives you relief.
- Confronting avoidance gradually. Structured re-exposure to avoided situations (done carefully, ideally with therapeutic guidance) rebuilds confidence.
Get Affordable Online Therapy for Panic Disorder by Boston Neurobehavioral Associates
Boston Neurobehavioral Associates is the best therapy provider for panic attacks and other mental health disorders. You can contact our therapists today to get affordable treatment. We work closely with each person to identify triggers, develop coping strategies, and create a personalized treatment plan that supports long-term mental wellness.