This May, we heard from Goldy <a target="_blank" rel="noopener noreferrer" href="https://blog.peers.net/2024/05/14/what-it-feels-like-experiencing-panic-attacks/">about her experience with panic disorders</a>, which you can read here! For those of us that struggle with panic disorders, <a target="_blank" rel="noopener noreferrer" href="https://blog.peers.net/2024/05/14/what-it-feels-like-experiencing-panic-attacks/">Goldy’s story</a> reminds us that we are not alone. To build upon this, we wanted to provide an article on panic disorder, panic disorder criteria,&nbsp; and some resources for those who are struggling. There is always a way to find help if you need it!<h2>Panic Disorder Criteria</h2>Panic disorder is an anxiety disorder characterized by recurrent and unexpected panic attacks. A panic attack is a sudden episode of intense fear or discomfort that triggers severe physical reactions when there is no real danger or apparent cause. Sometimes, panic disorder can take the form of generalized anxiety and panic disorder. We put together some key features of panic disorders below:Criteria for Panic Disorder:Panic Attacks: These typically include symptoms such as a racing heart, sweating, trembling, shortness of breath, dizziness, and feelings of impending doom. However, we know from <a target="_blank" rel="noopener noreferrer" href="https://blog.peers.net/2024/05/14/what-it-feels-like-experiencing-panic-attacks/">Goldy’s story</a> that panic attacks can take many different forms.Fear of Future Attacks: Individuals often develop an intense fear of having more panic attacks, which can lead to avoidance behaviors, such as avoiding places where attacks have occurred.Duration: To be diagnosed with panic disorder, individuals usually experience recurrent attacks over a period of time.Impact on Daily Life: The disorder can significantly affect a person’s daily functioning, relationships, and overall quality of life.These are just a few examples of what makes up a panic disorder. However, as with anything, there is variation from person to person in how panic disorder expresses itself. Sometimes, generalized anxiety disorders can come with panic attacks or panic disorder and depression, which is also normal! If you feel like any of the above sounds like you, you should talk to a doctor. We also have a section below on how to get help!<h2>What to do if You’re Having A Panic Attack</h2>Whether you have frequent panic attacks or have never experienced one, these are a few key tips to keep in mind. Becoming familiar with these skills will help you feel prepared and may ease some stress surrounding panic attacks.&nbsp;<ol><li>Focus on Your Breathing: Take slow, deep breaths. Inhale deeply through your nose for a count of four, hold for four, and exhale slowly through your mouth for a count of four. Repeat until you feel calmer.</li><li>Use Grounding Techniques: Engage your senses by identifying: five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste.</li><li>Use Visualization Techniques: Close your eyes and visualize a peaceful place, such as a beach, forest, or any location that makes you feel safe and relaxed. Focus on the details—what you see, hear, and feel in that environment. </li><li>Move to a Comfortable Space: If possible, move to a quieter, more comfortable location. Fresh air can also help you feel more at ease.</li><li>Seek Support: Talk to Someone: If you’re with someone you trust, let them know what you’re experiencing. Sometimes just talking about it can help reduce anxiety.</li></ol><h2>How to Get Help</h2>If you are suffering from a panic disorder, it might feel like you’ll be this way forever. But there are many options for those who are seeking help with panic disorder or panic attacks. Below, you can find a few options for getting helpTalk to your Doctor: You can go see your primary care doctor and tell them about the panic attacks you have been experiencing. They will go through different panic disorder diagnostic criteria and panic attack disorder tests.. They will be able to help you find a psychiatrist to speak with and help you map a path forwardFind a Therapist: Therapy, such as cognitive behavioral therapy (CBT) or exposure therapy, can help target what is causing you to panic. Therapists are very familiar with CBT and panic attacks. They are also a great resource to talk to about all of your problems, not just panic attacks.&nbsp;Peer Support: <a target="_blank" rel="noopener noreferrer" href="http://peers.net/">Peer support</a> is a great option for those who are looking for advice, emotional tools, and empathy from someone who has also experienced panic attacks. You can check out our amazing list of peer supporters <a target="_blank" rel="noopener noreferrer" href="https://peers.net/peer-supporters">here!</a><h2>Panic Disorder Resources</h2>There are also numerous different organizations, websites, help lines, and diagnostic criteria for panic disorders as well. We compiled a list of them below for you to look through!<ul><li><a target="_blank" rel="noopener noreferrer" href="https://adaa.org/understanding-anxiety/panic-disorder/resources">Anxiety and Depression Association of America: Panic Disorder Resources</a></li><li><a target="_blank" rel="noopener noreferrer" href="https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms">National Institute of Mental Health: Panic Disorder, When Fear Overwhelms</a></li><li><a target="_blank" rel="noopener noreferrer" href="https://mentalhealthhotline.org/panic-attack-hotline/">Panic Attack Hotlines</a></li><li><a target="_blank" rel="noopener noreferrer" href="https://www.ffcmh.org/resources-anxiety">National Federation of Families Anxiety Fact Sheet</a></li><li><a target="_blank" rel="noopener noreferrer" href="https://my.clevelandclinic.org/health/diseases/4451-panic-attack-panic-disorder">Cleveland Clinic Panic Attacks and Panic Disorders</a></li></ul>These resources provide additional information about panic disorders, common treatments, and how to quickly get help. You can also take a look at <a target="_blank" rel="noopener noreferrer" href="https://blog.peers.net/2024/05/14/what-it-feels-like-experiencing-panic-attacks/">Goldy’s article</a> for a personal perspective on how panic attacks may impact someone’s daily life. We hope from these resources you learn that you are not alone and there are many others who may have similar experiences that you have.&nbsp;<h2>You Are Not Alone</h2>Whether you have had one panic attack in your life or many, there is always an opportunity to seek help when you need it. We hope that you will keep these resources in your back pocket to remind yourself that there will always be help available to you. You can also reach out to one of our <a target="_blank" rel="noopener noreferrer" href="https://peers.net/peer-supporters">peer supporters</a> with experience in panic attacks, panic disorder, or generalized anxiety disorder (gad) and panic disorder and ask any questions you may have. We are here for you, and you got this!

Hannah Johns

Criteria, Resources, and How to Get Help

Panic Disorder

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