What is Panic Disorder? How to self-test?
Panic disorder is a common psychological disorder characterized by the sudden onset of intense fear and discomfort, accompanied by a variety of physical and psychological symptoms, such as palpitations, chest tightness, difficulty breathing, dizziness, nausea, and loss of reality. . Panic attacks usually last from a few minutes to half an hour, and the frequency and time of the attacks are not fixed. Some people have attacks during the day and night, and some people only have attacks at night. This is the so-called ’nighttime panic disorder.’ Panic attacks can cause patients great pain and distress, and can even affect daily life and work, making patients afraid of having an attack in public or in a confined space, or of losing control or dying.
If you want to know whether you have panic disorder, you can refer to the following ‘Panic Disorder Self-Detection Project’, which is based on the physiological manifestations of excessive activation of the autonomic nervous system, because the occurrence of panic disorder is closely related to autonomic nervous system disorders. . If you meet the following conditions, you may have panic disorder and it is recommended that you seek professional help as soon as possible:
[Need to meet both requirements]
- You have at least 4 or more panic attacks under unexpected circumstances, that is, you feel intense fear and discomfort.
- Every time you have an attack, you have at least 4 or more of the symptoms in the table below, and they reach their peak within 10 minutes.
Panic disorder self-test program
- Palpitations, rapid heartbeat
- Shivering or trembling
- sweating, sweating
- Difficulty breathing, feeling out of breath, or feeling suffocated
- Feeling of congestion in throat
- Chest pain or tightness
- Dizziness, fainting, drowsiness or unsteady gait
- Nausea, regurgitation, abdominal discomfort
-Paresthesia (numbness or tingling) - Chills or flushes
- Loss of reality (feeling like things are unreal) or loss of sense of self (feeling alienated from oneself)
- Fear of losing control or going crazy
- Fear of dying
Causes and Treatments of Panic Disorder
The cause of panic disorder is not clear, but it may be related to factors such as genetics, environment, life stress, and abnormal work and rest. When the autonomic nervous system is out of balance, the body’s balance mechanism will be disturbed, leading to cardiopulmonary dysfunction, obstruction of blood circulation and gas exchange, thereby triggering symptoms of panic disorder. An attack of panic disorder will leave a deep impression on the patient’s mind and form a conditioned reflex, causing the patient to have another attack when encountering similar situations or stimuli.
There are two main treatments for panic disorder: medication and psychotherapy. Medication treatments include anxiolytics and antidepressants, which can relieve the symptoms of panic disorder but cannot cure it and may cause side effects and dependence. Psychological treatment mainly uses cognitive behavioral therapy, which can help patients change their misconceptions and negative emotions about panic disorder, learn relaxation and coping skills, and gradually reduce the onset and impact of panic disorder.
Panic disorder prevention and self-care
Panic disorder is a psychological disorder that can be prevented and controlled. If you are prone to panic disorder or have been diagnosed, you can take the following measures to protect your mental health:
- Maintain a regular schedule and avoid staying up late and overexertion.
- Insist on moderate exercise, such as swimming, jogging, walking, etc. Exercise can promote blood circulation and oxygen supply, while also releasing stress and improving mood.
- Maintain good eating habits, avoid excessive caffeine, alcohol, nicotine and other stimulating substances, and eat more foods rich in vitamin B and magnesium, such as whole grains, nuts and green leafy vegetables. These substances can help the nervous system Stable and functional.
- Learn relaxation and meditation methods, such as deep breathing, muscle relaxation, and mindfulness, which can help you calm down, regulate the balance of your autonomic nervous system, and reduce panic attacks.
- Seek social support and professional help, do not isolate yourself, communicate more with family, friends and doctors, share your feelings and difficulties, and seek their understanding and support. At the same time, you must also follow the doctor’s instructions, take medicine and receive treatment on time, and do not stop at will. medicine or change the dose.
Panic disorder is not an incurable disease. As long as you have enough courage and confidence, along with appropriate treatment and self-care, you can get rid of panic disorder and regain a happy and confident life.
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