Category 1: Panic 101
A panic attack typically reaches its peak within about what amount of time?
Within minutes.
Which disorder centers on ongoing worry about many different areas of life?
Generalized Anxiety Disorder (GAD).
Panic attacks were compared to what household safety device going off when there is no real danger
A smoke alarm/over-sensitive smoke alarm
Feeling disconnected from yourself or as though you're watching yourself is called what?
Depersonalization.
You feel anxious in a store but tell yourself, “I can handle feeling anxious,” and continue shopping. Coping skill or safety behavior?
Coping skill/approach behavior.
True or False: You must experience all 13 possible panic symptoms for something to be considered a panic attack.
False. Four or more symptoms are needed.
People are going to think I’m awkward and judge me.” Which anxiety disorder best matches this fear?
Social Anxiety Disorder.
Thoughts, memories, images, and body sensations are examples of what type of panic trigger?
Internal triggers.
Feeling like the room or world around you is unreal or dreamlike is called what?
Derealization.
You always sit next to the restaurant exit because you believe you need to escape immediately if panic starts.
Safety behavior.
What is the difference between an expected and unexpected panic attack?
An expected panic attack occurs in response to a recognized trigger; an unexpected attack appears to occur without an obvious trigger or “out of the blue.”
What if I panic here and I can’t get out or get help?” Which disorder does this sound most like?
Agoraphobia.
Crowded stores, trains, or other environments that increase anxiety are examples of what type of trigger?
External triggers.
What is the difference between being distracted and dissociating?
Distraction involves attention shifting elsewhere while remaining connected to yourself and your surroundings; dissociation involves feeling disconnected from yourself or the world around you
You repeatedly Google your physical symptoms to make sure you're okay.
Safety behavior.
Is “anxiety attack” an official clinical term in the DSM-5-TR?
No
True or False: Agoraphobia simply means being afraid to leave your house.
False.
Someone notices their heart racing and thinks, “I’m having a heart attack!” What type of thinking is this an example of?
Catastrophic thinking/catastrophic misinterpretation.
Name the four steps of the DBT STOP skill.
Stop and notice, Take a breath, Observe, Proceed.
You avoid exercise because you're afraid that an increased heart rate will trigger panic. What is this?
Avoidance.
Having panic attacks automatically means that someone has Panic Disorder. True or False? Explain.
False. Panic attacks can occur with other conditions. Panic Disorder involves recurrent unexpected panic attacks plus ongoing concern/fear and/or significant behavioral changes related to the attacks.
Match each fear with the disorder: fear of panic itself, fear of judgment, fear something bad will happen, fear of being trapped/unable to escape.
Panic Disorder = panic itself; Social Anxiety = judgment; GAD = something bad happening; Agoraphobia = trapped/unable to escape or get help.
Why can constantly scanning your body for signs of panic actually make panic worse?
It increases attention to normal physical sensations, which can make them seem stronger or more threatening, increasing anxiety and continuing the panic cycle.
Name the five senses used in 5-4-3-2-1 grounding
5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
Trick question! Are breathing exercises always a coping skill?
No. It depends on their function. Breathing can be a coping skill when it helps someone stay present and tolerate anxiety, but it can become a safety behavior when someone believes they must control their breathing to prevent something bad from happening.