Anxiety, Panic, and Phobias: Seeking Help (cont.)
We know this disorder tends to run in families, so we know there is a biological as well as a psychological component to it, and we also know we can treat it, again both with cognitive behavioral therapy and, when necessary, along with medication, either along with it or by itself.
Most people with social anxiety disorder are aware that their feelings and thoughts are irrational, but feel as if they can't control them. They feel that the only way to control it is to avoid situations, which tends to only make matters worse, because they then start to feel isolated from friends, family, and acquaintances.
So if you feel you have social anxiety disorder, you may want to go on the adaa.org web site and take the self quiz to see if you have those symptoms and if so I recommend that you print out the quiz and your responses and take it to either your primary health care provider or mental health care specialist and start the process of getting help.
I would just like to know if the feeling of "unreality" after having a panic attack is normal. Why does it happen? Is it a symptom of panic disorder? I have experienced it after having my first panic attack, and I find it even more frightening than the panic attack itself was.
What you're describing is something we call depersonalization. This is a very common and unsettling symptom of a panic attack. When I work with patients who first come in and describe all of the symptoms they have during a panic attack, such as rapid heartbeat, sweaty palms, feeling like they're going to pass out, light-headedness, or trembling, this feeling of unreality is usually the one that frightens them the most. What happens is that the feelings of a panic attack are so overwhelming that our body protects us by shutting down emotionally and going into almost what I call a numb state.
As frightening as this feeling is and as uncomfortable and bizarre as it feels, it is not at all dangerous and it does not lead to anything dangerous. As a matter of fact, I'm often driving in a car with patients who are having panic attacks, and when they talk about going into that state of feeling unreality, I suggest they do things to ground them in the present, such as being aware of what the steering wheel feels like, describing what they see around them; colors, sounds, even sometimes touching the buttons on the radio -- anything to ground them and bring them back into the moment, into the present.
I have them rate their anxiety levels from zero to 10, 10 meaning panic attack, all the symptoms, often including unreality, and I teach them to be aware that when their anxiety levels are up high, 7, 8, 9, or 10, to notice that what they're thinking about is usually all the "what if" dangers, catastrophic thinking of what might happen to them: What if I lose control? What if I go crazy? Everything gets so unreal I don't know where I am. I teach them by coming back into the present, and by focusing on the fact that these feelings are frightening but not harmful and they will always pass. I get them to see for themselves that by staying in the situation, for example, if we were driving, to continue driving and to see for themselves that nothing dangerous will happen to them, and I show them how sure I am of that, or else, as I tell them, I wouldn't be sitting in the car with them.
This type of therapy is cognitive behavioral therapy, where they're actually treated in the situation where they're experiencing the anxiety, so they can learn how to go through the panic attack and learn techniques to help them become desensitized to the symptoms, such as feelings of unreality.
What if it occurs during a drive on the freeway? I feel that I cannot pass a truck and I'm afraid that I will cause an accident, so I just avoid driving on the freeway at all. This causes me to drive "back roads" and is terribly inconvenient to my life.
It's important to understand that people who have panic attacks have scary thoughts, but do not do dangerous things as a result of the panic attack. Each time you avoid a place or situation where you've had a panic attack you reinforce the thought that if you didn't avoid it something awful would have happened. So negative learning takes place. That's why it's very important to go back to driving on the highway with someone who's trained to help you, so that you can replace the negative, frightening thoughts with positive experiences.
During a panic attack your body's "fight or flight" response, the mechanisms that warn us when we're in danger and encourage us to flee, are going off in a "false alarm." So our mind and body are getting the message that something terrible is about to happen and the only way to avoid it is to get off the highway. Each time you do that, it reinforces that negative thought. On the other hand,
Now, obviously, if there are other things going on, like you're not feeling well, you're drinking or using elicit drugs, or have some kind of medical illness where you shouldn't be driving, then of course I would tell you not to drive on the highway. However, if you're healthy and don't have any reason not to drive on the highway other than a fear of having a panic attack, I strongly encourage you to either use self-help materials or a friend to help you get back on the road, or seek professional help. You can also find the names of therapists in your city by going on the adaa.org web site and putting your zip code in.
Hi, Jerilyn. I'm not sure where to start. I'm 27 and have never had mental issues or problems before last year. Last August I had a panic attack while on a crowded porch at a bar while on vacation. I didn't know what it was, but I couldn't catch my breath and the rest of the night I became acutely aware of "closed-in" situations. Two weeks later I went to Atlanta on business and it happened in a meeting in a room with no windows. I felt like I needed to get out. I couldn't breathe. This anxiety continued in elevators and any unfamiliar buildings, especially high rises and even in traffic. I had a horrible panic attack in the airport on the way home and haven't had one again since.
When I returned to Chicago I felt totally different, like I would never be the same. I avoid riding the El to work, which is the easiest and least expensive way to travel. I feel like this is paralyzing me. In all other aspects of life I'm totally normal. Any idea what my next step should be?
What you're describing sounds very much like agoraphobia, which is when a person begins avoiding places or situations where they fear having a panic attack and not being able to get to safety quick enough. For some people it means avoiding crowded places, closed-in places, and the kinds of things that you're describing. For others it can reach a point where they literally do not want to leave their homes. We don't want you to get to that point. There are a lot of things you can do.
In my book Triumph Over Fear , I described a woman who had not left her home for more than 30 years for fear of having a panic attack. When I began treatment with her it took us less than five months to have her out of the house, using public transportation, and getting a job. So it doesn't matter how long you've had the problem or how severe it is, what's most important is you find the right treatment.
You don't want to get into long-term therapy; you want to find somebody who will do cognitive behavioral therapy, which we described earlier, and someone who is willing to begin the treatment with you in a place that's comfortable. Oftentimes I will meet patients in a lobby of a building or even in their own home. Depending on where you live, there are many therapists trained to do this and are sensitive and understanding of the fact that you may not be able to come to their office until they begin treating you in a place where you feel comfortable.
I strongly suggest going to the adaa.org web site and entering your zip code and looking at the list of therapists in your city. Then there's a part on the web that talks about questions to ask a therapist before getting treatment. That would be a great starting point and guide to see if this is someone who can help you.
We are almost out of time, Jerilyn. Do you have any final words for us?
The thing I really want to tell people is that as difficult as anxiety disorders are, and as disruptive as they can be in people's lives, they are TREATABLE, and I encourage people not to be ashamed of getting help, to use the web site and other resources to get information and knowledge, and talk to your health care and other professionals about it. If the first thing you try doesn't work, go to someone else. Ninety percent of people with anxiety disorders can be effectively treated.
I want anybody with an anxiety disorder or someone concerned about someone who has one to know that these are real illnesses, they are serious, and they are treatable. So I strongly encourage people to seek help.
Jerilyn, thank you for sharing your expertise with us. Members, for more information, please visit our message boards to talk with others. Links to some of our member communities, plus additional WebMD resources on this subject, are located on page one of this transcript.
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