Panic disorder: 5 mistakes you make that worsen anxiety
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Many of us will experience a panic attack at least once in our lives. But only some go on to develop a problem with recurring panic attacks, or a panic disorder. Did you know that strategies for avoiding a panic attack can actually sustain the disorder? Here's how to break the cycle.
Have you ever experienced a racing heart rate, accelerated breathing, nausea and dizziness? Did it feel like you might pass out, lose control, go crazy, or even die? If so, you've likely experienced panic attacks.
Having a panic attack can be incredibly frightening — many people are so scared when they have their first panic attack that they call an ambulance. Thankfully, they're far less dangerous than they seem.
Panic attacks are quite common
While many of us will experience a panic attack at least once in our lives, only some go on to develop a panic disorder.
Imagine two people, Person A and Person B, who experience a panic attack. Though it was distressing, Person A decides not to dwell on the event and moves on with their life. For a period afterwards, Person A finds it uncomfortable when they experience bodily sensations that remind them of anxiety (for example, an increased heart rate), but focuses on living their life normally, even if that means doing activities like exercise that increases their heart rate. If they start to worry that they might get another panic attack, they don't try to push the thoughts away — they leave the thoughts alone and their mind has space to self-regulate.
Person B, on the other hand, struggles to live the same way they did before the panic attack. They avoid all situations that remind them of the initial panic attack, with the aim of preventing another one. They worry a lot about getting them again, constantly checking their pulse and monitoring for symptoms, using strategies to try and self-regulate. They are always prepared in case they have a panic attack, with an exit strategy in place. They spend time wondering why they got panic attacks in the first place, and if there's something wrong with them.
Person A and Person B experienced the same thing, but person B will go on to develop a panic disorder.
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Why does person B continue to have anxiety?
Person A uses far less energy to try and prevent new attacks than person B, so the one with the lowest effort fares better. They aren't fixated on trying to manage and control their worries and symptoms.
Our thoughts, feelings and symptoms can self-regulate when we don't try to 'fix' them and give them room to regulate themselves. Absence of effort can actually be considered the best effort.
5 mistakes that perpetuate anxiety
- Too much time worrying: Both Person A and Person B experience thoughts like, 'what if I have another panic attack?', but while Person A manages to leave those thoughts alone, Person B actively worries and engages with those thoughts. Remember, there's a difference between having a negative thought, and actively worrying.
- Symptom monitoring: Person A and Person B are both aware of their symptoms, but while Person A is consistent in shifting focus back to what they were doing, Person B tries to monitor and track any potential symptoms that could lead to a panic attack.
- Controlling and regulating their symptoms: Those who spend a lot of time trying to regulate their anxiety often end up getting more anxiety, as trying to control and regulate your anxiety can feed it with effort and attention. You can't control something without paying close attention to it. Plus, you won't have the opportunity to see that you don't need to regulate your symptoms, because they'll pass on their own if you just let them be.
- Relying on safety strategies: Person B might always sit because they're scared of fainting, and try to always take the seat closest to the door in case they feel an anxiety attack and need to escape. The problem with this, is that she may credit these strategies: 'If I hadn't sat down I would have passed out' or 'The only reason I managed to stay in the meeting was that I knew I could get out quickly'. As long as Person B relies on these strategies, they'll never have the opportunity to experience that it is not true, and it maintains a 'threat focus'.
- Dissecting the symptoms: Person B spends a lot of time ruminating about why she got symptoms in one situation and not another or why it feels worse today than yesterday, which gives a lot of time and attention to the panic, and makes her feel worse. So Person B has gone from having one problem (panic attacks) to having two problems (panic attacks, and the fact that they spend so much time worrying about the panic attacks).
What can you do to recover from a panic disorder?
- Reduce the time you spend ruminating and worrying by practicing passively dealing with negative thoughts. It is possible to have what-if thoughts, without further worrying about them.
- Leave your symptoms alone, and deal with them more passively. Know that your pulse and breathing will regulate themselves, without you having to do anything. It's easier for our body to regulate its bodily functions if we don't interfere and try to override the natural system.
- Be aware of your focus and practice directing it more flexibly towards what you're doing or towards your surroundings, despite any turmoil you're experiencing on the inside. The purpose isn't to displace the symptoms (trying to control your symptoms can actually worsen or prolong them), but to not lock your attention on them. By the pgiving your symptoms less attention, you'll be able to move on with your day even if you have symptoms, and the symptoms will take care of themselves.
- Move away from safety strategies such as always placing yourself closest to the door, sitting down every time you get dizzy, etc.
- Avoid less and instead seek out the anxiety in a planned way.
It can be hard to follow these steps initially, but this advice can make a huge difference in your life. Do you struggle with panic attacks and want treatment for this? Book a session with an MCT-certified therapist today.
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