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Panic
You're
not alone
with
panic
not alone
with
panic
Panic
is the
15th
most common reason
for therapy
is the
15th
most common reason
for therapy
findatherapist.co.uk
12/08/2020
176
males
with panic
talk to therapists
males
with panic
talk to therapists
findatherapist.co.uk
12/08/2020
253
females
with panic
talk to therapists
females
with panic
talk to therapists
findatherapist.co.uk
12/08/2020
Panic is a mental health condition. It is also known as Panic Disorder.
Symptoms
Which ones do you experience? |  | Thoughts |
3 | Worry about heart attacks, panic attacks or uncontrollability |
| | Feelings |
3 | Panic abrupt, intense, recurrent attacks | |
4 | Anxiety | |
2 | Breathlessnes | |
0 | Chest pain | |
2 | Disconnectedness | |
1 | Faintness | |
0 | Flushes | |
1 | Gasping | |
1 | Nausea | |
1 | Numbness | |
1 | Palpitations | |
0 | Perspiration | |
1 | Trembling | |
2 | Uncontrollability |
| | Behaviours |
1 | Avoidance of exercise or new situations |
Causes
| | |
3 | Genes relative with panic | |
2 | Events triggers include bereavement | |
2 | Brain chemical imbalance | |
3 | Uncertain | |
2 | Combination of causes |
Diagnosis
Adults
1 (or more) months of:
1 (or more) months of:
Panic
abrupt, intense, recurrent attacks
abrupt, intense, recurrent attacks
with 4 (or more) of:Anxiety
Breathlessnes
Chest pain
Disconnectedness
Faintness
Flushes
Gasping
Nausea
Numbness
Palpitations
Perspiration
Trembling
Uncontrollability
Breathlessnes
Chest pain
Disconnectedness
Faintness
Flushes
Gasping
Nausea
Numbness
Palpitations
Perspiration
Trembling
Uncontrollability
Worry
about heart attacks, panic attacks or uncontrollability
and/orAvoidanceof exercise or new situations
about heart attacks, panic attacks or uncontrollability
and/orAvoidanceof exercise or new situations
Other
Symptoms are not due
to another condition or
a substance
Symptoms are not due
to another condition or
a substance
nice.org.uk recommends
Cognitive Behavioural Therapy
for panic
for panic
findatherapist.co.uk
12/08/2020
12/08/2020
Thoughts
WorryAttention mindfulness.
Practice 5 mins daily to benefit.
Place a book in front of you.
Look at the book cover, but think about a worry.
Rate Anxiety
0
Look at the book cover and think about it.
When thoughts wander, refocus on the book.
When feelings occur, refocus on the book.
Rerate Anxiety 0
WorryBreath mindfulness.
Practice 5 mins daily to benefit.
Think about a worry.
Rate Anxiety
0
Inhale and exhale.
Focus on the sensations of breathing.
When thoughts wander, refocus on the sensations.
Rerate Anxiety 0
Feelings
TensionNotice it, release it.
Practice daily to benefit.
Sit comfortably.
Arms in lap, knees bent, feet on floor.
Where do you feel tension?
Arms
Hands
Forehead
Eyes
Nose
Jaw
Neck
Shoulders
Back
Chest
Stomach
Legs
Feet
AnxietyBreathe well.
Practice 1 min daily to benefit.
Breathe deeply into stomach.
Put 1 hand on chest.
Aim to keep it still.
Put 1 hand on stomach.
Aim to let it rise and fall.
Inhale through nose for 4 seconds.
Hold for 1 second.
Exhale through mouth for 4 seconds.
Repeat.
AnxietyFeeling mindfulness.
Practice 5 mins daily to benefit.
Where do you feel anxiety?
Arms
Hands
Forehead
Eyes
Nose
Jaw
Neck
Shoulders
Back
Chest
Stomach
Legs
Feet
