Learn More About Panic Disorder For National Panic Day
National Panic Day, which is observed on June 18, is primarily dedicated to supporting and raising awareness for people living with panic disorder and other anxiety disorders. Panic disorder can range from mild to severe. In some cases, the condition can be debilitating. Medical advancements and other treatments have made it possible for many people with panic disorder to live happy, normal lives. Continuing to raise awareness about panic disorder and its treatment options, as well as sharing success stories, may provide support and encouragement for people living with panic disorder. If you believe you may be living with panic disorder or another mental health challenge, consider reaching out to a therapist online or in person.
History of National Panic Day
National Panic Day was created as a sort of mock holiday to encourage people to take a day to relax and do their best to shake off feelings of panic or anxiety. Panic Day is celebrated around the world, and many people find the day to be a good opportunity to raise awareness about anxiety and panic disorders.
Research shows that, in the United States, 4.7% of people may experience panic disorder at some point in life.
While National Panic Day is primarily for those who have panic disorder, the day can also act as an opportunity for anyone who experiences anxiety, panic, or fear to invest in self-care, reduce stress, and seek anxiety or panic management and treatment.
What is panic disorder?
Panic disorder can be defined as a type of anxiety disorder characterized by sudden and unexpected periods of intense fear. These feelings of fear are typically accompanied by distressing and sometimes painful physical symptoms, including chest pain, dizziness, faintness, numbness, heart palpitations, abdominal upset, and shortness of breath. Some people with panic disorder also report sensations of disorientation or detachment from reality. These episodes of intense fear and distressing physical symptoms are commonly referred to as panic attacks. It can be important to note that not everyone who has a panic attack will develop panic disorder.
What causes panic disorder?
Panic disorder episodes can occur out of the blue without any distinct trigger. People who experience panic disorder often describe sudden perceptions of being out of control or of impending doom, followed by distressing physical symptoms. People with this condition frequently worry about when their next panic attack will be, and this may lead them to avoid certain places, people, or situations they believe may trigger a panic attack.
For some people, panic attacks only occur a few times a year, and for others, panic attacks can happen multiple times a day. Though panic disorder can be challenging to live with, there are treatment options available.
At this time, experts are unable to pinpoint the exact causes of panic disorder, but some believe that amygdala dysfunction and chemical imbalances in the brain could be factors. Risk factors for developing panic disorder may include the following:
- Family history of anxiety disorders
- Adverse childhood experiences (ACEs)
- Having other mental health conditions, such as depression or anxiety
Panic disorder vs. anxiety
Though panic disorder and other anxiety disorders can have similar symptoms, they typically have a few distinctions. The primary difference between anxiety and panic disorder is generally that panic disorder usually has no clear trigger, while other anxiety disorders typically have clear and distinct triggers, such as socializing or flying on an airplane.
Additionally, panic disorder tends to present more severe symptoms than other anxiety disorders. Someone having a panic attack may believe they are having a heart attack or experience a suffocating sensation, whereas someone experiencing another form of anxiety will likely have less severe symptoms, such as nervousness, restlessness, and increased heart rate.
Another difference between panic disorder and other anxiety disorders is that panic attacks usually only last a few minutes. Anxiety can last days, weeks, or even months, though anxiety symptoms tend to ebb and flow in severity.
Panic disorder statistics
- About 2.7% of adults in the U.S. experience panic disorder each year.
- Panic disorder tends to be more likely to affect women (3.8%) than men (1.6%).
- Your risk of developing panic disorder may increase by 40% if one of your siblings, parents, or children has the disorder.
- Of people who have panic disorder, approximately 25.7% have mild panic disorder, 29.5% have moderate panic disorder, and 44.8% have serious panic disorder.
Support and resources for those with panic disorder
There are evidence-based treatments for those living with panic disorder, including therapy and medication. Lifestyle interventions, such as mindfulness meditation, can promote psychological flexibility, decrease stress, and potentially lessen panic attacks.
Treatment options for people living with panic disorder include the following:
Therapy
Therapy for panic disorder frequently includes cognitive behavioral therapy (CBT) and/or exposure therapy. With CBT, you can discuss your behaviors, fears, and thought processes and uncover any unhelpful patterns that may be contributing to your panic attacks. From there, you can work to respond differently to your triggers and lessen panic symptoms.
Exposure therapy generally works by desensitizing individuals to their fears. For example, if someone avoids the grocery store because they associate it with panic attacks and fear it may be a trigger, a therapist might help the individual gradually work their way up to visiting the store, eventually disassociating experiences of panic from that particular location.
Medication
Certain types of medication may be useful for individuals living with panic disorder. For more information on medication options, consult your doctor or psychiatrist.
Lifestyle changes
Some studies show that meditation and mindfulness can improve symptoms of panic disorder. Additionally, those living with panic disorder may see improvements in their condition if they avoid caffeine and alcohol and maintain a consistent sleep schedule.
Support groups
Support groups can be a way for people with panic disorder to connect with others who know what it’s like to live with the condition. In panic disorder support groups, you can make friends and share your story, symptoms, and treatment methods while learning new coping skills.
Therapy for mental health support
Whether you experience panic disorder, anxiety, or another mental health condition, therapy can be a useful tool for improving your mental health. Around 60% of people with panic disorder achieve remission from the condition within six months of treatment.
Working with a therapist may allow you to process your perceptions and feelings, develop new coping strategies, and create a plan to move forward. For many people, therapy can be an encouraging step toward healing.
If you’re new to therapy, you may wish to consider online therapy. Online therapy generally offers the same personalized, in-depth care as in-office therapy, but it typically allows you to access treatment from the comfort of your home. Online therapy can be particularly convenient for people who lead busy lives, have limited transportation, or live with agoraphobia or another anxiety disorder.
According to a 2021 systematic review and meta-analysis, “The main findings showed that both internet-based and face-to-face CBT are equally effective in treating five different anxiety disorders,” including panic disorder.
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