PANIC DISORDER & ITS
BASICS
Presented by: Ms. Saumya Chawla
ABOUT THE SPEAKER
Saumya Chawla
SAUMYA CHAWLA IS A COUNSELLING PSYCHOLOGIST WITH STRONG COMMUNICATION SKILLS AND A
PASSION FOR MENTAL HEALTH ADVOCACY. SHE POSSESSES DIVERSE COUNSELLING AND MENTAL
HEALTH SKILLS, SHOWCASED THROUGH HER INTERNSHIPS AND CERTIFICATIONS IN CBT.
WORKSHOP GOALS
INCREASE AWARENESS ABOUT PANIC
DISORDER
IDENTIFY SYMPTOMS AND TRIGGERS
UNDERSTAND THE FEAR RESPONSE CYCLE
LEARN EFFECTIVE COPING STRATEGIES
PRACTICE RELAXATION AND BREATHING
TECHNIQUES
INTRODUCE THERAPEUTIC APPROACHES LIKE
CBT
EXPLORE LIFESTYLE CHANGES FOR BETTER
MANAGEMENT
ENCOURAGE HELP-SEEKING AND REDUCE
STIGMA
BUILD A PERSONAL ANXIETY ACTION PLAN
FOSTER PEER SUPPORT AND OPEN
DISCUSSION
INTRODUCTION
Panic disorder is a type of anxiety disorder characterized by sudden and repeated
episodes of intense fear—known as panic attacks. These attacks often come without
warning and can feel overwhelming, both physically and emotionally. Many people
mistake them for heart attacks or other medical emergencies due to the intensity of
the symptoms.
Understanding the basics of panic disorder helps us recognize the difference between
general stress, anxiety, and clinical panic. In this segment, we’ll explore what panic
disorder is, how it affects the mind and body, and why early recognition and support
are key to effective management.
SIGNS & SYMPTOMS
PANIC DISORDER IS MARKED BY SUDDEN EPISODES OF INTENSE FEAR OR DISCOMFORT, OFTEN PEAKING WITHIN
MINUTES. COMMON SYMPTOMS INCLUDE A RACING HEART, CHEST PAIN, SHORTNESS OF BREATH, DIZZINESS,
TREMBLING, SWEATING, NAUSEA, NUMBNESS, AND A FEAR OF LOSING CONTROL OR DYING. THESE SYMPTOMS
MAY FEEL SIMILAR TO A HEART ATTACK OR OTHER MEDICAL EMERGENCY. TRIGGERS VARY FROM PERSON TO
PERSON AND CAN INCLUDE STRESSFUL LIFE EVENTS, CROWDED SPACES, CAFFEINE, HEALTH CONCERNS, OR
EVEN CERTAIN THOUGHTS OR SENSATIONS. IN SOME CASES, PANIC ATTACKS MAY OCCUR WITHOUT ANY
OBVIOUS TRIGGER, WHICH CAN MAKE THE EXPERIENCE EVEN MORE DISTRESSING.
CAUSES
GENETICS – FAMILY HISTORY OF ANXIETY OR PANIC DISORDERS
BRAIN CHEMISTRY – IMBALANCE IN NEUROTRANSMITTERS LIKE
SEROTONIN
PERSONALITY TRAITS – MORE COMMON IN SENSITIVE OR
PERFECTIONISTIC PEOPLE
STRESSFUL LIFE EVENTS – LOSS, TRAUMA, OR MAJOR LIFE CHANGES
COMMON TRIGGERS
CROWDED PLACES OR PUBLIC SPEAKING
CAFFEINE OR CERTAIN MEDICATIONS
HEALTH-RELATED WORRIES OR SENSATIONS
CONFLICT OR EMOTIONAL STRESS
LACK OF SLEEP OR SKIPPING MEALS
What are Panic Attacks?
A PANIC ATTACK IS A SUDDEN EPISODE OF INTENSE FEAR THAT TRIGGERS SEVERE
PHYSICAL REACTIONS WHEN THERE IS NO REAL DANGER OR APPARENT CAUSE. PANIC
ATTACKS CAN BE VERY FRIGHTENING. WHEN PANIC ATTACKS OCCUR, YOU MIGHT
THINK YOU'RE LOSING CONTROL, HAVING A HEART ATTACK OR EVEN DYING.
MANY PEOPLE HAVE JUST ONE OR TWO PANIC ATTACKS IN THEIR LIFETIMES, AND THE
PROBLEM GOES AWAY, PERHAPS WHEN A STRESSFUL SITUATION ENDS. BUT IF YOU'VE
HAD RECURRENT, UNEXPECTED PANIC ATTACKS AND SPENT LONG PERIODS IN
CONSTANT FEAR OF ANOTHER ATTACK, YOU MAY HAVE A CONDITION CALLED PANIC
DISORDER.
ALTHOUGH PANIC ATTACKS THEMSELVES AREN'T LIFE-THREATENING, THEY CAN BE
FRIGHTENING AND SIGNIFICANTLY AFFECT YOUR QUALITY OF LIFE. BUT TREATMENT
CAN BE VERY EFFECTIVE.
FEAR- RESPONSE CYCLE
1. TRIGGER AND INITIAL 2. MISINTERPRETATION AND
SENSATION ESCALATION 3. FEAR OF FEAR
THE CYCLE OFTEN STARTS AFTER EXPERIENCING AN
THESE SENSATIONS ARE OFTEN
WITH A TRIGGER—THIS CAN ATTACK, THE PERSON MAY
MISREAD AS SOMETHING START FEARING THE FEAR
BE A STRESSFUL THOUGHT,
DANGEROUS (LIKE A HEART ITSELF. THEY BECOME HYPER-
SITUATION, OR EVEN A
ATTACK OR LOSING CONTROL), AWARE OF BODY SENSATIONS,
PHYSICAL SENSATION LIKE A
WHICH CAUSES MORE FEAR. THIS WHICH MAKES FUTURE
RACING HEART. THE BODY
INCREASES THE INTENSITY OF ATTACKS MORE LIKELY AND
REACTS WITH ANXIETY,
PREPARING FOR DANGER. SYMPTOMS, CREATING A LOOP MAINTAINS THE CYCLE.
COPING STRATEGIES
IDENTIFY AND AVOID KNOWN TRIGGERS WHEN POSSIBLE
PRACTICE GROUNDING TECHNIQUES (5-4-3-2-1 METHOD)
USE POSITIVE SELF-TALK TO CHALLENGE FEARFUL THOUGHTS
MAINTAIN A REGULAR ROUTINE (SLEEP, MEALS, EXERCISE)
LIMIT CAFFEINE, ALCOHOL, AND SCREEN TIME
KEEP A JOURNAL TO TRACK TRIGGERS AND PROGRESS
BUILD A SUPPORT SYSTEM OF FRIENDS, FAMILY, OR A THERAPIST
BREATHING TECHNIQUES
DEEP BELLY BREATHING: INHALE THROUGH THE NOSE FOR 4 SECONDS, HOLD FOR 4,
EXHALE THROUGH THE MOUTH FOR 6
BOX BREATHING: INHALE – 4 SEC, HOLD – 4 SEC, EXHALE – 4 SEC, HOLD – 4 SEC
PURSED-LIP BREATHING: INHALE THROUGH THE NOSE, EXHALE SLOWLY THROUGH
PURSED LIPS
FOCUS ON EXHALING LONGER THAN INHALING TO CALM THE NERVOUS SYSTEM
PRACTICE DAILY TO BUILD HABIT, NOT JUST DURING PANIC
CBT & THERAPY
HELPS IDENTIFY AND CHALLENGE IRRATIONAL THOUGHTS
TEACHES HOW TO REPLACE FEAR-BASED THINKING WITH REALISTIC THOUGHTS
EXPOSURE THERAPY USED TO GRADUALLY FACE FEARED SITUATIONS
TEACHES EMOTIONAL REGULATION AND STRESS MANAGEMENT SKILLS
OFTEN COMBINED WITH RELAXATION AND MINDFULNESS TECHNIQUES
ENCOURAGES LONG-TERM COPING RATHER THAN TEMPORARY FIXES
SESSIONS CAN BE INDIVIDUAL OR GROUP-BASED DEPENDING ON THE NEED
LIFESTYLE CHANGES
STICK TO A SLEEP ROUTINE – AIM FOR 7–8 HOURS OF SLEEP AT REGULAR TIMES
LIMIT CAFFEINE & ALCOHOL – THESE CAN TRIGGER OR WORSEN ANXIETY
SYMPTOMS
KEEP A BALANCED DAILY SCHEDULE – AVOID BURNOUT BY PLANNING BREAKS
SET HEALTHY BOUNDARIES – LEARN TO SAY NO AND PROTECT YOUR TIME
TAKE REGULAR BREAKS – STEP AWAY FROM WORK OR SCREENS TO RECHARGE
STRESS MANAGEMENT
PRACTICE MINDFULNESS – SIMPLE BREATHING OR MEDITATION HELPS CALM THE MIND
USE TIME MANAGEMENT TOOLS – REDUCE STRESS BY ORGANIZING TASKS
BREAK TASKS INTO SMALL STEPS – MAKES BIG GOALS FEEL LESS OVERWHELMING
EXPRESS EMOTIONS – TALK TO SOMEONE OR WRITE IT OUT TO RELEASE TENSION
SAY “NO” WHEN NEEDED – PRIORITIZE YOUR MENTAL WELL-BEING
DIET & EXERCISE
EAT BALANCED MEALS – INCLUDE FRUITS, VEGGIES, AND PROTEIN
STAY HYDRATED – DEHYDRATION CAN MIMIC ANXIETY SYMPTOMS
AVOID SKIPPING MEALS – LOW BLOOD SUGAR CAN TRIGGER IRRITABILITY OR PANIC
EXERCISE REGULARLY – EVEN 20–30 MINS OF WALKING HELPS REDUCE ANXIETY
TRY YOGA OR STRETCHING – COMBINES MOVEMENT WITH RELAXATION
MEDICATION & ALTERNATIVES
MEDICATION LIKE SSRIS OR BENZODIAZEPINES MAY BE PRESCRIBED FOR SEVERE PANIC SYMPTOMS
BEST RESULTS WHEN COMBINED WITH THERAPY (ESPECIALLY CBT)
ALTERNATIVES INCLUDE HERBAL REMEDIES (WITH MEDICAL ADVICE), AROMATHERAPY, AND ACUPUNCTURE
ALWAYS CONSULT A PROFESSIONAL BEFORE STARTING OR STOPPING MEDICATION
NOT A “CURE,” BUT A SUPPORT TO REDUCE INTENSITY AND FREQUENCY OF PANIC ATTACKS
HANDLING PANIC
ACKNOWLEDGE THE PANIC – REMIND YOURSELF IT’S NOT DANGEROUS
FOCUS ON YOUR BREATH – SLOW, DEEP BREATHING HELPS CALM THE BODY
USE GROUNDING – NAME 5 THINGS YOU SEE, 4 YOU CAN TOUCH, ETC.
CHALLENGE FEARFUL THOUGHTS – REPLACE “I CAN’T” WITH “THIS WILL PASS”
STAY WHERE YOU ARE – LET THE WAVE PASS WITHOUT AVOIDING IT
SUPPORT SYSTEMS
TALK TO SOMEONE YOU TRUST – FRIENDS OR FAMILY CAN OFFER COMFORT
JOIN SUPPORT GROUPS – SHARING HELPS REDUCE FEELINGS OF ISOLATION
THERAPISTS & COUNSELLORS – OFFER GUIDANCE, COPING TOOLS, AND A SAFE SPACE
EMERGENCY CONTACTS – HAVE A PLAN FOR WHO TO REACH OUT TO DURING A CRISIS
YOU’RE NOT ALONE – SUPPORT PLAYS A BIG ROLE IN RECOVERY
ANXIETY ACTION PLAN
AN ANXIETY ACTION PLAN IS A PERSONAL TOOLKIT DESIGNED TO
HELP MANAGE AND REDUCE PANIC WHEN IT STRIKES. IT STARTS WITH
IDENTIFYING EARLY WARNING SIGNS—LIKE RACING THOUGHTS,
SHALLOW BREATHING, OR CHEST TIGHTNESS—SO ACTION CAN BE
TAKEN EARLY. THE PLAN SHOULD INCLUDE GROUNDING OR
BREATHING TECHNIQUES, POSITIVE COPING STATEMENTS (E.G., “THIS
WILL PASS”), AND A LIST OF CALMING ACTIVITIES LIKE WALKING OR
LISTENING TO MUSIC. IT’S ALSO HELPFUL TO WRITE DOWN
SUPPORTIVE CONTACTS AND PROFESSIONAL RESOURCES TO REACH
OUT TO. HAVING THIS PLAN IN PLACE PROVIDES A SENSE OF
CONTROL AND REASSURANCE DURING ANXIOUS MOMENTS, MAKING
PANIC FEEL MORE MANAGEABLE.
PREVENTING RELAPSE
PREVENTING RELAPSE INVOLVES MAINTAINING THE PROGRESS MADE IN
MANAGING PANIC DISORDER. THIS MEANS CONTINUING HEALTHY
HABITS LIKE REGULAR EXERCISE, BALANCED SLEEP, AND MINDFULNESS
PRACTICE—EVEN WHEN SYMPTOMS IMPROVE. RECOGNIZING EARLY
WARNING SIGNS, SUCH AS INCREASED STRESS OR NEGATIVE THINKING,
ALLOWS FOR QUICK ACTION BEFORE SYMPTOMS ESCALATE. REGULAR
THERAPY CHECK-INS, STAYING CONNECTED WITH SUPPORT SYSTEMS,
AND USING COPING TOOLS LEARNED DURING RECOVERY ARE KEY.
RELAPSE DOESN’T MEAN FAILURE—IT’S A SIGNAL TO REVISIT AND
STRENGTHEN YOUR SELF-CARE ROUTINE. WITH AWARENESS AND
CONSISTENCY, LONG-TERM RECOVERY IS ABSOLUTELY POSSIBLE.
CASE STUDY-1....
RIYA, A 28-YEAR-OLD MARKETING EXECUTIVE, BEGAN EXPERIENCING
SUDDEN EPISODES OF BREATHLESSNESS, CHEST TIGHTNESS, AND
DIZZINESS DURING OFFICE MEETINGS. INITIALLY, SHE FEARED IT WAS
A HEART ISSUE, BUT MEDICAL TESTS SHOWED NOTHING ABNORMAL.
OVER TIME, THE FEAR OF HAVING ANOTHER ATTACK MADE HER AVOID
PRESENTATIONS AND TEAM INTERACTIONS. HER PERFORMANCE
DECLINED, AND SHE CONSIDERED QUITTING HER JOB.
AFTER SEEKING THERAPY, RIYA WAS DIAGNOSED WITH PANIC
DISORDER TRIGGERED BY WORKPLACE STRESS. THROUGH CBT, SHE
LEARNED TO IDENTIFY HER THOUGHT PATTERNS, PRACTICE
GROUNDING TECHNIQUES, AND GRADUALLY FACE ANXIETY-INDUCING
SITUATIONS. WITH SUPPORT AND REGULAR COPING STRATEGIES, RIYA
REGAINED HER CONFIDENCE AND NOW MANAGES HER WORK ANXIETY
EFFECTIVELY.
CASE STUDY-2....
AMAN, A 22-YEAR-OLD COLLEGE STUDENT, BEGAN AVOIDING GROUP
DISCUSSIONS AND SOCIAL GATHERINGS AFTER EXPERIENCING A SUDDEN
PANIC ATTACK DURING A CLASSROOM PRESENTATION. HIS SYMPTOMS
INCLUDED SHAKING, RAPID HEARTBEAT, AND A FEELING OF CHOKING.
EMBARRASSED AND CONFUSED, HE STARTED SKIPPING CLASSES AND
ISOLATING HIMSELF, FEARING ANOTHER EPISODE IN PUBLIC.
EVENTUALLY, AMAN SOUGHT HELP FROM THE CAMPUS COUNSELOR, WHERE HE
WAS DIAGNOSED WITH PANIC DISORDER WITH SOCIAL TRIGGERS. THROUGH
THERAPY, HE EXPLORED THE ROOT OF HIS FEARS, LEARNED RELAXATION
TECHNIQUES, AND SLOWLY REINTRODUCED HIMSELF TO SOCIAL SETTINGS
USING GRADED EXPOSURE. OVER A FEW MONTHS, AMAN GAINED BETTER
CONTROL OVER HIS SYMPTOMS AND RETURNED TO REGULAR CAMPUS LIFE
WITH IMPROVED SELF-CONFIDENCE.
PANIC DISORDER
CONCLUSION
Panic disorder is a treatable condition that causes sudden, intense fear along
with physical symptoms like rapid heartbeat, shortness of breath, and
dizziness. While these episodes can feel overwhelming, they are not dangerous.
The real challenge lies in the fear of future attacks, which can lead to avoidance
and increased anxiety. Understanding the basics of panic disorder helps break
this fear cycle. With proper awareness, coping strategies like breathing
techniques and mindfulness, and support from therapy or loved ones,
individuals can manage their symptoms effectively. Recovery is possible, and no
one has to go through it alone.
THANK
YOU
