If you're one of the hundreds of thousands who suffer from this disorder, well by this first sentence you know you are not alone.

Before you even attempt any treatment for this disorder a full physical check up by your physician is a good idea. There are many "mimickers" to Panic Disorder; hyperthyroidism, hypoglycemia, diabetes - the list can go on and on. So it's really in your best interest to get a thorough work up and rule out any physical "mimickers" of this disorder.

They also have found a very high correlation of persons suffering from Panic Disorder who are also diagnosed with mitral valve prolapse. The connection? Who knows....but there is a high incidence of having both.

Symptoms

shortness of breath or smothering sensations

dizziness, unsteady feelings, or faintness

palpitations or accelerated heart rate (tachycardia)

trembling or shaking

sweating

choking sensations

nausea or abdominal stress

depersonalization or derealization

numbness or tingling sensations

flushes (hot flashes) or chills

chest pain or discomfort

Symptoms vary from person to person. They can vary over time. Panic sufferers can have periods of remission and then get slammed with a recurrence of the disorder.

The severity of panic attacks can vary from a full range of symptoms like those mentioned above to milder attacks that are mainly uncomfortable. Depending on the severity of the attacks and the frequency, most people have some degree of anticipatory anxiety which is the "fear" of having another attack.

We all experience fear. The lack of control and "unexpected" visits with panic attacks is what makes it so frightening for panic disorder victims. If the disorder worsens, the anticipatory anxiety may worsen. This can lead to avoidant behavior which can worsen with the severity of attacks. This can then lead to a vicious cycle of more avoidant behavior which reinforces more anticipatory anxiety, thus more avoidant behavior.

This is where behavioral treatment should begin. Relaxation therapy and cognitive therapy are great aids in helping the sufferer manage their behavioral responses to panic.

Sounds easy? It isn't. It takes a lot of work and a lot of self awareness. It's very easy to forget these helpful tools when in remission of symptoms. Falling back into the cycle of "what if" thinking (anticipatory anxiety) and avoidant behavior can happen quickly if not noticed and taken care of quickly.

No No's

caffeine

marijuana

excessive alcohol consumption

Most panic sufferers cannot tolerate caffeine and marijuana. Many prescription and over-the-counter medications can "zip" you up and also contribute to a panic attack.

Do's

Well balanced diet

avoid caffeine

enough sleep

BREATHE!

I shout out breathe above because many of us just aren't breathing properly. It's only natural to tense up. When we tense our bodies up we begin to breathe from our thoracic region and not the "natural" way which is from the diaphragm. When you don't breathe properly this leads to chemical changes within your body and many of the above physical symptoms can manifest. A site I will note is "How To Treat Your Own Anxiety and Panic" which has a few chapters on correct breathing along with more on "hyperventilation syndrome". One word of advise - go slowly. Do it correctly. A bad experience in breathing techniques is the one thing you don't need!

Treatment for this disorder is a very individual choice. I find that medication is a "touchy" subject with some. It is up to each individual what they feel is best. There are many medications available that help (benzodiazepines, SSRI's, tricyclics, MAO inhibitors). Personally I don't feel medication alone is enough. Relaxation techniques and Cognitive therapies I find are helpful and basically essential for anyone who has Panic Disorder.

Education! Seek out resources and use whatever helps you! A good support system is always helpful too. Educate your family and friends. You may find many people may not quite understand your panic attacks but maybe with a little education from you or your physician they can!

Links/Resources

Panic Anxiety Disorders - from about.com (formerly the mining company). This site is hosted by Cathleen Henning. It's rated just about the best on the web. She has many resources on her site. I highly recommend you visit there. There is also an active bulletin board. pen pal listing, and 24 hour chatroom where you'll meet others with panic and anxiety disorders.  It's a very friendly bunch and you'll be warmly welcomed.  You may see me in there occasionally as "etta" and I also host a chat here every Wednesday evening.

The Anxiety Network Home Page

The Anxiety Panic internet resource (tAPir)

Support Persons Information & Support - Excellent site! This site also recommends a book for support persons. Many resources available here; books, tapes, support....Make sure to check Ken's whole site.

Anxieties.com - Excellent site also which offers "online" help and educational material on panic disorder.  This is the site of R. Reid Wilson, PH.D., author of the book "Don't Panic, Taking Control of Anxiety Attacks".  I recommend his book below and it can be purchased through his site at amazon.com.

Anxiety Coach - This is a self-help site that covers Panic and Agoraphobia, Social Phobia, Fear of Flying, and a section of diaphragmatic breathing with a small videoclip on how to breathe properly.

Eileen's Panic Page - This is a personal web site that you will enjoy. It's a comfy little spot. You feel like you've stepped into her home for a visit. Eileen has some beautiful poetry, inspiration page and also a pen pal listing.

PAEMS (Panic Anxiety Education Management & Services) - Informative site with material on basic and specific information on Panic/Anxiety Disorders. They offer a chat room and newsletter. Check out their Research section!

National Anxiety Foundation - Informative and concise explanation of Panic Disorder to see if you may have it or to pass on to those who want to learn more about this disorder.  Dispells all the "myths" of this disorder and is on the mark!

HealthlinkUSA -  Along with anxiety links, this site has free links to 1,000's of health sites, 100's of health topics which feature treatment, diagnosis, prevention, support groups, email lists and personal stories.

Recommended Books

• The Anxiety Disease, by David V. Sheehan, this book is one of the first books to come out about Panic Disorder which explains this disorder as a "physiological" illness.

• The Anxiety & Phobia Workbook, by Edmund J. Bourne
  This book is a self help book and concentrates on cognitive approaches to recovery

• Don't Panic, Taking Control of Anxiety Attacks,  by R. Reid Wilson, Ph.D.  This is a pretty straightforward book which I've found very helpful.  You can also go to Dr. Wilson's site at anxieties.com.   This site is excellent source for help.

• Feel the Fear and DO It Anyway, by Susan Jeffers, Ph.D.  This book is a bit unique as it helps you in identifying your fears and facing them.

You can find these books at amazon.com.

I also recommend you visit the Panic Anxiety Disorders site. Navigate to the books section. Cathleen Henning recommends quite a few books and tapes.  You'll notice some of the same books on this site as on hers.

I hope to be adding more resources to this page for you.

Now go have fun. Surf. Please visit my other pages!

Stay healthy and happy!

Stay POSITIVE!  It's half the battle!

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