If you’ve recently had a panic attack and now find yourself wondering, “Do I have panic disorder?” you’re not alone. Panic attacks can be overwhelming, especially when they seem to strike out of nowhere. Some people who experience their first panic attack may wonder what it means, whether it will ever happen again, and if it signals something more serious. With clarity and professional support, it is possible to regain confidence and feel like yourself again.

What is panic disorder?

Panic disorder is a mental health condition characterized by recurrent, unexpected panic attacks followed by ongoing fear of having another attack or significant changes in behavior to avoid triggering one. Unlike everyday stress or generalized anxiety disorder, panic disorder can create a cycle of fear around the panic itself. This can lead to people avoiding places, situations, or physical sensations that feel risky.

Some people may mistake panic disorder for a physical health issue because symptoms can mimic medical emergencies. In fact, it’s not uncommon for someone experiencing a panic attack to seek urgent medical care before realizing the cause is a panic attack.

How common is panic disorder?

Panic attacks themselves are relatively common, with about 1 in 10 adults experiencing a panic attack in any given year. However, only 2-3% of adults develop panic disorder, meaning the fear and behavioral changes persist beyond a single episode. Although it can be disruptive to daily functioning, panic disorder can be treated with the right support.

Signs of panic disorder

While panic attacks can look different from person to person, they typically include both physical and psychological symptoms occurring simultaneously.

Common physical signs:

  • Pounding or racing heart
  • Shortness of breath
  • Sweating or chills
  • Trembling or shaking
  • Chest pain or tightness
  • Nausea or abdominal discomfort
  • Numbness or tingling
  • Feeling dizzy, light-headed, or faint
  • Feeling like you’re choking

Common psychological signs:

  • Fear of losing control or “going crazy”
  • Fear of dying
  • Feeling detached from your body (depersonalization)
  • Feeling like the world is unreal or distorted (derealization)

When symptoms may point to panic disorder

Panic disorder may be present when:

  • More than one panic attack has occurred
  • You experience persistent worry about having another panic attack
  • You begin avoiding situations, activities, or sensations for fear that they might trigger a panic attack
  • The symptoms interfere with daily life, work, relationships, and overall functioning

Types of panic attacks

Panic attacks can fall into two main categories or types:

  • Expected: These occur in response to a known trigger, such as specific phobias (e.g., fear of driving, heights, snakes), situations like public speaking or crowded spaces, or other particular stressors that predictably provoke fear.
  • Unexpected: These appear to strike out of the blue, with no obvious trigger. Unexpected panic attacks can fuel the fear that something is medically or psychologically wrong.

Since the element of unpredictability can feel so overwhelming, some people with panic disorder may begin to restrict their activities or avoid situations where they feel escape may be difficult. This is also known as agoraphobia, which can be common in people with panic disorder.

Diagnosis for panic disorder

A licensed mental health professional will often consider several factors when assessing for panic disorder, including:

  • Recurrent, unexpected panic attacks
  • One month or more of persistent worry about future panic attacks
  • Behavioral changes, such as avoiding places or activities
  • Symptoms that are not better explained by a medical condition, substance use, or another mental health condition

Mental health professionals may use diagnostic interviews and standardized assessments to understand the pattern and rule out other causes.

Coping with panic disorder

Living with panic disorder can feel overwhelming, but it can be highly treatable. Evidence-based treatments and coping strategies can help reduce the frequency and intensity of panic attacks, helping you regain confidence in your daily life.

  • Working with a licensed therapist: Therapy can be one of the most effective treatments for panic disorder. Therapists may use Cognitive Behavioral Therapy (CBT for panic disorder), which can help you understand the cycle of panic, challenge fearful thoughts, and gradually face avoided situations. Other approaches may include exposure therapy, mindfulness-based therapy, or acceptance and commitment therapy (ACT).
  • Learning how panic works: Understanding the physiology of panic, such as why your heart races and why your breathing changes, can help reduce the fear around the physical sensations themselves.
  • Breathing and grounding techniques: Slow, steady breathing, noticing your surroundings, and grounding exercises can help calm your nervous system during stress.
  • Lifestyle adjustments: Good sleep, regular movement, balanced nutrition, and reducing caffeine or alcohol may help support overall regulation.

At findmytherapist.com, you can search for therapists who treat panic disorder near you and filter by insurance, location, and specialty. Therapy can help reduce the fear of “what if” and help you rebuild confidence in your daily life.

Takeaway

If you’ve experienced panic attacks and find yourself living in fear of the next one or wondering “Do I have panic disorder?“, you don’t have to navigate this alone. Panic disorder can be overwhelming, but it can also be treatable. Many people can regain a sense of control with the right support.

You deserve support, clarity, and a path back to feeling safe in your own body. Use our search tool to find a therapist near you who understands panic disorder and can help you take the next step toward healing.