Understanding Panic Disorder
Panic disorder is a type of anxiety disorder characterized by recurrent and unexpected panic attacks—sudden periods of intense fear or discomfort that peak within minutes. These episodes can be overwhelming and may occur without any obvious trigger. Individuals with panic disorder often live in fear of the next attack, which can significantly interfere with daily life and functioning.
Panic disorder may include symptoms such as heart palpitations, chest pain, shortness of breath, dizziness, trembling, and a fear of losing control or dying. Although these episodes are not life-threatening, they can feel terrifying and are often mistaken for medical emergencies. Panic disorder is diagnosed when a person experiences persistent concern about having additional attacks or changes in behaviour aimed at avoiding them, typically for one month or more.
The exact cause of panic disorder is not fully understood, but it is believed to result from a combination of genetic, biological, psychological, and environmental factors. A family history of anxiety disorders, major stress, trauma, and changes in brain function related to the fear response system may increase the risk. While anyone can develop panic disorder, it most often begins in late adolescence or early adulthood and is more common in women than men.
Symptoms and Effects
Panic disorder is primarily characterized by repeated panic attacks, but it is also associated with a range of emotional and behavioural symptoms. These may include persistent worry about future attacks, avoidance of situations or places where attacks have occurred, and feelings of helplessness or embarrassment.
During a panic attack, individuals may experience:
- Accelerated heart rate or palpitations
- Sweating and chills
- Trembling or shaking
- Shortness of breath or a feeling of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness, light-headedness, or faintness
- Fear of losing control, going crazy, or dying
The fear of future panic attacks can lead to anticipatory anxiety and avoidance behaviours. In severe cases of panic disorders, individuals may develop agoraphobia—a condition where they avoid places or situations that might cause panic or where escape could be difficult. This can lead to significant isolation and affect work, relationships, and overall quality of life.
Nutrition and Lifestyle
Lifestyle changes and nutritional support play a critical role in managing panic disorder. While these approaches are not a substitute for psychotherapy or medication, they can significantly complement formal treatment and improve overall well-being.
A balanced diet rich in complex carbohydrates, lean protein, healthy fats, and micronutrients can help stabilize blood sugar levels and support neurotransmitter function. Foods rich in magnesium, B vitamins, and omega-3 fatty acids—such as leafy greens, nuts, seeds, fish, and whole grains—are particularly beneficial for reducing anxiety. There are also foods to avoid with panic disorder.
Limiting caffeine, alcohol, and processed foods is also important, as these substances can trigger or worsen anxiety symptoms. Hydration is essential, as dehydration may mimic or exacerbate panic symptoms such as dizziness and rapid heartbeat.
Regular physical activity, such as walking, swimming, or yoga, can reduce the frequency and severity of panic attacks. Exercise releases endorphins and helps regulate the body’s stress response which is good for panic disorder. Mind-body practices like mindfulness meditation, deep-breathing exercises, and progressive muscle relaxation can also reduce stress and help individuals regain a sense of control over their bodies and emotions.
At CARESPACE, dietitians and kinesiologists collaborate with clients to create holistic, personalized plans that support both mental and physical resilience.
Management and Treatment
The cornerstone of treating panic disorder is psychotherapy, particularly cognitive-behavioural therapy (CBT). CBT helps individuals understand the connection between their thoughts, feelings, and behaviours. It focuses on identifying and challenging irrational fears, learning to interpret physical sensations more accurately, and gradually exposing oneself to feared situations in a safe and controlled manner, reducing the duration of panic disorder.
Other therapeutic approaches, such as exposure therapy, acceptance and commitment therapy (ACT), and mindfulness-based cognitive therapy (MBCT), can also be effective in reducing the intensity and frequency of panic attacks. These therapies equip clients with coping strategies that improve self-awareness and build confidence in handling distressing symptoms.
Psychotherapy at CARESPACE is client-centred and evidence-based. Our psychotherapists work collaboratively with individuals to identify triggers, explore emotional patterns, and implement strategies for long-term symptom management. Whether through in-person sessions or virtual counselling, we provide a safe space to process fears and build resilience.
In some cases, medication may be recommended to manage symptoms. Common medications include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), or benzodiazepines (for short-term relief). Medication should be prescribed and monitored by a physician or psychiatrist, ideally as part of an integrated care plan.
Recovery and Coping
Recovery from panic disorder is possible with consistent treatment, self-care, and support. The recovery process often involves learning to respond to panic symptoms with acceptance rather than fear, building emotional regulation skills, and reclaiming confidence in everyday activities.
Developing a personalized coping plan is key to managing symptoms and reducing the impact of future attacks. This plan may include relaxation techniques, grounding exercises, journaling, and regular therapy sessions. Building a strong support network of friends, family, or peer groups can also provide validation and encouragement.
At CARESPACE, recovery is supported through coordinated, multidisciplinary care. Our practitioners work together to create plans that integrate psychotherapy, fitness, nutrition, and naturopathic support to help clients regain control and confidence in their lives.
Panic disorder may require long-term management, but setbacks are not failures. They are opportunities to reassess strategies, adjust treatment plans, and reinforce coping skills. With time and support, many individuals are able to reduce or eliminate panic attacks and return to fulfilling, empowered lives.
Pain and Symptom Management
Though panic disorder is primarily a mental health condition, the physical symptoms it causes can be severe. Managing these symptoms often requires a combination of psychological and physical care.
At CARESPACE, our physiotherapists and massage therapists help clients address muscle tension, fatigue, and postural imbalances that may result from chronic anxiety. Osteopathic treatments can improve circulation and support the nervous system, reducing physical reactivity to stress.
Mindfulness-based stress reduction (MBSR) and breathwork are effective tools for regulating the autonomic nervous system and reducing physiological arousal. These approaches can be especially useful during the early signs of a panic attack, helping individuals stay grounded and avoid escalation.
Therapists also support clients in developing self-soothing techniques, reframing catastrophic thoughts, and improving body awareness. By building an understanding of both emotional and physical cues, individuals become better equipped to manage symptoms early and effectively.
Living with panic disorder can feel isolating, but you do not have to manage it alone. CARESPACE Health+Wellness is here to provide compassionate, comprehensive support through every stage of your journey. From therapy and coaching to lifestyle and nutrition support, we empower clients to overcome fear and rediscover a sense of safety and confidence in their lives.
