Panic Attacks

A panic attack can be defined as a sudden and abrupt feeling of intense fear that is accompanied by physical symptoms like shortness of breath, or fear of having a heart attack or dying. Panic attacks can occur on their own or within the context of a mental health concern such as depression,  PTSD, or an anxiety disorder). Panic attacks tend to start very quickly but typically peak within 10 minutes, However, it can take time for symptoms, especially physical symptoms, to subside. 

 Common symptoms of panic attacks include: 

• Rapid heart rate or palpitations 
• Shortness of breath
• Chest pain or pressure 
• Lightheadedness or dizziness 
• Difficulty breathing or feeling like you are choking 
• Shakiness, numbness, or tingling 
• Excessive sweating 
• Chills or hot flashes 
• Upset stomach, nausea, or diarrhea
• Feeling a loss of control
• Feeling detached from oneself or feeling unreal 
• Feeling like you are dying 
  

Panic Disorder

What is Panic Disorder?


Panic disorder is caused by the experience of recurrent and unexpected panic attacks, causing an individual to become fearful of experiencing another panic attack. This then causes individuals to avoid situations that may trigger another attack. You can experience panic attacks without meeting criteria for panic disorder as panic disorder often develops after an individual has had several panic attacks. 

Some symptoms of panic disorder include: 

• Experiencing frequent panic attacks that aren't’ tied to a specific situation
• Behaving differently because of panic attacks (avoiding places or situations) 
• Constant concern about having another panic attack

How is Panic Disorder treated?
Research has found cognitive behavioural therapy (CBT) to be the most effective form of treatment for panic disorder. CBT can help address fears, and investigate the thoughts and behaviours that are triggering panic attacks, and find strategies to decrease the intensity of panic attacks like breathing and relaxation techniques. Additionally, exposure therapy can be helpful to learn healthier ways of coping when experiencing a panic attack and decrease fear of intense body sensations. 

If you're experiencing any of the above symptoms, you may be struggling with panic attacks or panic disorder. Contact us for a free 15 minute phone consultation to see how we can help. 

Perfectionism

Perfectionism can be defined as the need to be or appear to be perfect, or even to believe that it’s possible to achieve perfection. It is not a disorder but rather a personality style. Perfectionism is often seen as a positive trait that increases our chances of success, but it can actually lead to self-defeating thoughts and behaviours that make it difficult to achieve our goals. Additionally, it can also cause increased stress, as well as anxiety , depression , and other mental health issues. Individuals struggling with perfectionism may feel the need to achieve perfectionism constantly in one or several areas of their life such as work, school, relationships, neatness, organization, physical appearance, and health. Perfectionism is different from striving to achieve in the sense that striving for achievement involves tangible expectations that produce satisfaction. Perfectionism, on the other hand, involves inappropriate expectations and goals that are not tangible.

Some symptoms of perfectionism include:

• Not being able to perform a task unless it can be done perfectly 
• Not seeing a task as finishing until it is perfect according to their standards 
• Procrastination (not wanting to begin a task until it can be done perfectly) 
• Spend excessive amounts of time completing tasks 
• Feeling like you are often failing at tasks 
• Being very controlling in personal and professional relationships 

Phobias and Fears

 Are you afraid to fly? Do you panic at the sight of a spider? Are you scared of elevators? If so, you may have a phobia. 



Specific Phobias can be defined as an overwhelming, intense, and persistent fear of an object or situation that is out of proportion to the actual risk that object or situation poses. In situations where they are met with their phobia individuals can experience fear physically (e.g. increased heart rate, sweating, trembling, increased blood pressure, nausea, dizziness) and some may experience panic attacks. Most of all, they have an overpowering urge to escape from the object or situation. Additionally, individuals with phobias will often do anything to avoid situations that bring up the terrifying feelings that can occur when confronted with their phobia. This avoidance can lead to negative consequences in both work and social functioning. Individuals can often suffer from multiple phobias. While some phobias can develop in childhood or from a traumatic event, most seem to arise unexpectedly during adolescence or early adulthood. 

 Phobias can be divided into five categories: 

• Animal (e.g. fear of spiders, snakes, dogs, or insects) 
• Natural environment (e.g. fear of heights, fear of lightning or thunderstorms) 
• Blood-injection injury (e.g. fear of medical procedures including injections, fear of needles, fear of blood)
• Situational (e.g. fear of confined spaces, fear of the dark) 
• Other (e.g. fear of vomiting, fear or choking, fear of illness, or clowns) 

How are specific phobias treated?

Cognitive behavioural therapy (CBT) has been found to be an effective treatment for most anxiety disorders, including specific phobias. CBT can help individuals address dysfunctional beliefs and their influence on behaviours. Additionally, exposure therapy is often used to treat specific phobias as it can help to decrease fear by gradually exposing the individual to the object or situation. Relaxation training, mindfulness , and stress management may also help individuals find alternative ways to cope with fear and discomfort.

Selective Mutism

Selective mutism is a type of social phobia and childhood anxiety disorder in which children are afraid to talk. Children with selective mutism may talk at home with parents and siblings, but refuse to speak at all in school, with friends, or other situations. Additionally, children with selective mutism may avoid eye contact, turn their heads, or withdraw in order to avoid talking. Selective Mutism may begin to cause significant impairments in a child’s life including their school performance and interpersonal relationships. Most children suffering from selective mutism also suffer from social anxiety . 

Some symptoms of selective mutism are: 

• Speaking in certain setting but not talking when others are around 
• Looking frozen or angry when asked questions by strangers or when feeling uncomfortable 
• Using gestures (pointing, nodding, facial expressions) to get needs met despite knowing how to talk 
• Difficulties speaking have occurred for more than one month, not including the first month of schools 
• Difficulties speaking are interfering with life 
• These difficulties are not in relation to a previously diagnosed language or speaking disorder