Panic attacks can be terrifying. They can strike without warning, leaving you feeling helpless and out of control. Intensive therapy for panic attacks teaches you skills to manage and diminish attacks in an accelerated format so you can feel better faster.
In this article, I’ll cover what panic attacks are and describe the elements of therapy for panic disorder. We’ll cover intensive therapy options, panic control methods, and resources for finding therapy for panic attacks in general and in St. Louis.
Intensive therapy is a great option if you’re sick of living with panic attacks and have a lot of motivation to tackle your symptoms. Learn more about our intensive therapy options.
Whether you’re experiencing panic attacks yourself, or you’re a loved one or professional seeking information, I hope that this information is helpful.
Understanding Panic Therapy Options
Panic therapy is a specialized form of treatment for panic disorder. Panic disorder is characterized by recurrent, unexpected panic attacks. These attacks are sudden periods of intense fear that may include palpitations, sweating, shaking, shortness of breath, or feelings of impending doom. They often feel like they come out out of the blue but they might also be linked with a specific trigger that you can identify.
Panic therapy first aims to help people understand their panic attacks. This involves providing education on fear and anxiety and where panic attacks come from. Therapy also provides strategies to manage and reduce the frequency and intensity of panic attacks. The ultimate goal is to improve you quality of life, so you can go where you want and do what you want!
There are several types of panic therapy, including:
- Cognitive-behavioral therapy (CBT)
- Exposure therapy
- Panic control therapy (PCT)
Each of these therapies has a unique approach. However, they all share the common goal of helping people better understand why they’re having panic attacks so they don’t feel so scary and to then better manage their panic attacks.
In the following sections, I’ll explain how these therapy approaches work, their effectiveness, and how they can be integrated into a comprehensive treatment plan.
Symptoms and Triggers of Panic Attacks
Panic attacks can very scary. They often happen out of the blue and it feels like they might get you at any time. The symptoms can be so severe that many people mistake them for a heart attack or other life-threatening condition and end up going to urgent care or the emergency room. They might also schedule a series of doctor’s appointments and tests to make sure that their heart is healthy, only to come to a diagnosis of “anxiety.”
Common symptoms of a panic attack include a racing heart, sweating, trembling, shortness of breath, and a fear of losing control or dying. These symptoms usually peak within 10 minutes and symptoms pass within half an hour. However, the fear of having another attack can linger, causing significant distress. Our blog post on the most common signs and symptoms of panic attacks might also be helpful.
If your symptoms follow a different course (they don’t come on suddenly, don’t peak quickly, or last longer than an hour) you are probably not having a panic attack.
Triggers for panic attacks can vary widely from person to person. For some, they may be triggered by specific situations or phobias. For others, attacks may seem to come out of the blue. Understanding these triggers is an important part of panic therapy.
In the next section, we will cover the different intensive therapy options for managing panic disorder.
Emergency Strategies for Panic Attacks
Sometimes a panic attack can be interrupted or controlled. Other times it can’t If you use some skills early, they can help manage symptoms and prevent escalation.
- Deep breathing exercises can help slow down the heart rate and promote relaxation.
- Grounding techniques, such as focusing on physical sensations or surroundings, can help reconnect with reality.
- Talking to yourself with compassion and using realistic coping statements can help shift focus away from panic symptoms.
These strategies are not a substitute for professional help. They are tools to manage panic attacks as they occur. Seeking professional help if panic attacks persist or worsen is the best option for long term benefits.
Therapy Options for Panic Disorder
There are several therapy options for panic disorder. including intensive therapy for panic, which will reduce symptoms significantly over the long run These therapies aim to reduce the number and severity of panic attacks. They also help people manage their symptoms and regain control over their lives. In other words, one of the primary goals is to help people get back to doing things they want to do and to learn to stop letting the fear of having another attack determine what you do or don’t do.
Cognitive-behavioral therapy (CBT), exposure therapy, and panic control therapy (PCT) are among the most effective treatments. These therapies can be delivered individually or in a group setting. They can also be delivered in an intensive format, as described below. They can also be combined with medication for maximum effect.
The choice of therapy depends on each person’s needs and preferences. It’s important to work with a qualified mental health professional to develop a personalized treatment plan. This plan should take into account the severity of the panic disorder, the individual’s lifestyle, and their personal goals for therapy. Be sure to ask any therapist about their training and experience working with these approaches for panic attacks.
Here are the three main types of intensive therapy for panic disorder:
- Cognitive-Behavioral Therapy (CBT)
- Exposure Therapy
- Panic Control Therapy (PCT)
Cognitive-Behavioral Therapy (CBT)
Cognitive-behavioral therapy (CBT) is a common form of treatment for panic disorder. It focuses on changing negative thought patterns that lead to panic attacks. CBT helps people understand what’s happening in their bodies and then to use that information to change the way they think about their fears.
CBT involves identifying and challenging irrational fears and beliefs. For example, if the fear is that a racing heart will lead to a heart attack, you might work with a therapist to examine this belief more closely. How many times have you had a racing heart? And how many times have you had a heart attack? What about having a racing heart while exercising? Has your doctor told you a racing heart is a sign of danger?
CBT also includes learning new ways of responding to panic triggers. This will likely involve working to slowly eliminate safety behaviors, like having someone go with you to feared places or carrying a phone, water bottle, or medication with you, as well as reduce avoidance behaviors, like not going places or doing things because you’re afraid they might trigger an attack.
This therapy can be highly effective in reducing the frequency and severity of panic attacks.
Exposure Therapy
Exposure therapy is another effective treatment for panic disorder. Exposure therapy is about doing things so that new learning can happen.
For panic disorder, it involves gradually and repeatedly exposing people to the physical sensations of panic in a safe and controlled environment. To use the example of a fast beating heart again, exposure therapy might have someone practice going up stairs or doing jumping jacks to bring on a fast beating heart. We would practice this over and over to show your brain that you can handle how this sensation feels and that a fast beating heart isn’t dangerous.
The goal is to reduce the fear associated with these sensations.Over time, people become less sensitive to feared sensations. This can lead to a significant reduction in panic attacks.
Panic Control Therapy (PCT)
Panic control therapy (PCT) is a specific type of cognitive-behavioral therapy. It combines techniques from CBT and exposure therapy. PCT focuses on teaching individuals skills to manage and reduce panic symptoms.
PCT involves learning to recognize and challenge panic-related thoughts. It also includes learning relaxation techniques and strategies for managing panic attacks. PCT can be a highly effective treatment for panic disorder.
Medication and Panic Therapy
While medication can be a useful adjunct to therapy for panic disorder, it often leads to more problems over the long run. Some research shows that if people complete therapy for panic while taking medication, then later stop that medication, symptoms come back. It is likely not a good pairing for intensive therapy for panic disorder.
Medications can also work against the goals of therapy. We’re often trying to work on the belief that physical sensations are uncomfortable but not dangerous. We’re working on tolerating and allowing discomfort. Medications work on the opposite. They are designed to eliminate these sensations, which in some ways perpetuate the problem in the long run.
Relaxation Techniques and Mindfulness
Relaxation techniques can sometimes be used in panic therapy. These techniques should also be used with caution. Similarly to medication, if these approaches are used to get rid of or to try to eliminate physical discomfort, they may actually backfire. It’s not possible to live a life without physical discomfort and the pursuit of that goal often keeps people stuck.
However, if these approaches are used to make space for anxiety and to practice allowing anxiety, they can be effective.
Mindfulness, a form of meditation, can also be beneficial. Mindfulness is different because the goal isn’t necessarily getting rid of anxiety. It involves focusing on the present moment without judgment. This can help people become more aware of their thoughts and feelings without becoming overwhelmed by them.
Intensive Therapy Options for Panic Disorder
We offer intensive therapy options for people looking for rapid relief from panic disorder. Intensive therapy involves therapy sessions that are several hours long (usually 2 to 3 hours) and focused on a particular goal. Longer sessions allow us to make more progress faster. Rather than meeting once a week for a single session over 12 weeks, we can meet for longer sessions over the course of a few weeks so you can get results quickly
We’re also able to meet outside the office in the places where your panic attacks are occurring. This might be at your home, school, or a public place like a grocery store or while driving. Working in the places where you experience symptoms is important for seeing change quickly.
Intensives are a great option for people who have a high level of willingness. If you’re sick of your symptoms and highly motivated to face your fears, intensive therapy could be a great option for you. Intensives also work well when you’re working for a particular goal and you don’t have a lot of time left to address it. For example, if you need to travel or meet a particular obligation in just a few weeks.
Intensives are not a great option for people who aren’t sure they’re ready to face their fears. It’s normal to have ambivalence and therapy can move at your own pace, but having a sense that you’re ready to take big steps toward your goals is important to make this approach work for you. If you have questions, please reach out.
Finding Panic Attack Therapy in St. Louis
Finding the right therapist for panic therapy can be a crucial step in managing panic disorder. In St. Louis, there are several resources available to help individuals find the right professional.
- The Missouri Therapist Directory includes listings for therapists licensed in the state who can help.
- Psychology Today is also a popular directory site.
- Asking friends and family or your doctor for a referral can also give you some options for where to start.
Remember, it’s important to feel comfortable with your therapist. Don’t hesitate to ask questions and discuss your concerns during the initial consultation.
General Self-Care
Managing panic disorder is not just about handling panic attacks. It’s also about making lifestyle changes that can help people be less vulnerable to them
Regular exercise can help you take care of yourself. It promotes the release of endorphins, the body’s natural mood boosters. Aim for at least 30 minutes of moderate exercise most days of the week.
A balanced diet is also important. Certain foods and drinks, such as caffeine and alcohol, can trigger panic attacks. Try to maintain a diet rich in fruits, vegetables, lean proteins, and whole grains.
Sleep hygiene is another crucial aspect. Lack of sleep can exacerbate anxiety and make panic attacks more likely. Aim for 7-9 hours of sleep per night and maintain a consistent sleep schedule.
These changes will not eliminate panic attacks completely but they can help to boost your resources and make you less vulnerable to panic attacks.
Moving Forward
Panic disorder can be challenging but you’re not alone. Many people have experienced a panic attack and CBT and exposure therapy for panic disorder are highly effective when delivered by a properly trained professional. With the right therapy and general self-care it’s possible to manage your symptoms effectively.
If you’d like more information about our practice and expert therapists at Anxiety Specialists of St. Louis, please reach out today!
