It is completely natural to feel uncomfortable when you experience anxiety and panic attacks. While many of us agree that we should aim to eliminate it, this perspective may not be entirely accurate. Both panic and anxiety play crucial roles in our survival. They act as an internal alarm system that alerts us to potential threats.
Physiologically, panic attacks are linked to the amygdala, the part of the brain that drives our fear responses, while anxiety is more closely tied to the prefrontal cortex, which is involved in planning and anticipating future events.
Considering that many people tend to be confused about what they have experienced as a panic or anxiety attack, in this blog post, we share with you how to distinguish these uncomfortable feelings and how you can manage them effectively.
What Is a Panic Attack?
Panic attacks are episodes of overwhelming fear that can happen suddenly and often, bringing with them physical sensations like a racing heart, chest discomfort, shortness of breath, and nausea. Alongside these physical symptoms, you may also experience mental distress, such as feelings of losing control, a sense of detachment from reality or depersonalization-derealization, or an intense fear of dying.
These symptoms of a panic attack typically last less than 30 minutes and, in some cases, may persist for up to an hour but can occur occasionally or in succession, sometimes without any clear trigger. Due to their intense nature, experiencing a panic attack can often lead many people to seek emergency medical help, as they may be mistaken for a heart attack.
Understanding Panic Disorder
Panic disorder is a mental health condition characterized by the occurrence of unexpected and recurrent panic attacks, along with intense concern about the possibility of having another attack or the consequences that may arise from it.
What Is An Anxiety Attack?
Anxiety is a normal reaction to stress and is considered a common experience that many of us face at various points in our lives. Feeling tense, uncertain, or even fearful is natural when confronted with situations like attending a job interview or reciting in a class discussion. Although anxiety often loses its impact over time, it can affect our sleep, appetite, and focus when it is excessive.
Similar to panic attack symptoms, anxiety attacks may also manifest physically, such as a racing heart, dizziness, fatigue, and rapid breathing. Other anxiety symptoms like heightened startle response, problems in concentration, and irritability may also be present.
Understanding Anxiety Disorder
If you’ve been experiencing prolonged feelings of anxiety and frequent fear without a clear cause, you may be facing an anxiety disorder, specifically, a generalized anxiety disorder (GAD). This mental health condition is characterized by persistent, excessive, uncontrollable, and irrational worries about events or activities that affect day-to-day functioning.
Is There A Difference Between A Panic Attack And Anxiety Attack?
Anxiety and panic attacks, though frequently confused, are distinct experiences. In essence, anxiety is characterized by ongoing feelings of worry that can fluctuate in intensity. At the same time, panic is marked by sudden, intense episodes that typically last only a few minutes yet can be profoundly distressing.
Usually, anxiety can lead to panic attacks, especially when it becomes overwhelming. Anxiety usually arises from a specific trigger or event, whereas panic can strike without warning. For instance, you might feel anxious before a job interview, but a panic attack could occur without clear cause.
Risk Factors Of Panic And Anxiety Disorders
Several factors contribute to an increased vulnerability to anxiety and panic disorders. Psychologically, your capacity to handle negative emotions plays a crucial role. When we struggle with emotion regulation, we are more susceptible to experiencing anxiety.
In addition, having encountered challenging life events during our childhood, such as maltreatment, abuse, or significant health issues, can make us more prone to both anxiety and panic attacks.
Another significant risk factor for anxiety and panic disorders is having a personality trait known as neuroticism. This trait reflects how easily our negative emotional response system is triggered. Data from the research showed that those who have neuroticism traits often find many situations distressing, are more likely to engage in worry, and are more prone to experiencing panic attacks and anxiety symptoms.
Strategies To Manage Panic And Anxiety Attacks
If you’re feeling overwhelmed by panic attacks and symptoms of anxiety, there are several strategies you can use to help manage those feelings.
Awareness
Understanding the common symptoms of panic and anxiety can be beneficial, as it’s important to recognize that these feelings are something many people experience. When these emotions become overwhelming, it can be comforting to remember that they are a natural body response, even if they feel too intense at times.
Acceptance
Acknowledging your emotions, identifying what you’re experiencing, and giving yourself a moment to let it go or subside may seem simple, but it can be quite effective. If you would notice, we often find ourselves worrying about our anxiety, creating a cycle that intensifies our discomfort. You can often find some relief by accepting your anxieties and treating them as a companion rather than an enemy.
Physical Activity
Exercise won’t eliminate anxiety and panic, but it can help you reduce the physical tension that comes with it. Aiming for at least 30 to 45 minutes of physical activity that raises your heart rate is recommended. This could be jogging, cycling, or simply walking briskly.
Physical activity helps shift your body’s system from a ‘fight or flight’ response to a calmer state. It can help clear out stress-related bodily chemicals like adrenaline and release endorphins, which are natural mood boosters.
Relaxation Techniques
One of the simplest yet most effective strategies for panic and anxiety relief is breathing exercises. By employing proper breathing techniques, you can influence your anxiety on a physiological level, which may lead to a natural decrease in heart rate. Since this method relies on physiological responses, it tends to be effective for many individuals seeking relief from panic and anxiety.
Distraction
You can also explore some distraction methods that allow your attention to shift away from the sensations of panic and anxiety attacks. These strategies can include anything from simple repetitive tasks to those that demand intense concentration. You may try counting backwards from 50 to zero, playing the guitar, immersing yourself in studying or doing a work project.
Treatment For Panic And Anxiety Disorders
Panic and anxiety disorders are typically treated through psychotherapy, medication, or a combination of these approaches.
Psychotherapy
One of the most effective psychotherapies for both panic and anxiety disorders is Cognitive behavioral therapy (CBT). It is an evidence-based therapy that helps you develop new ways of thinking, behaving, and responding to the emotions that may arise during or before an anxiety or panic attack. As you learn to manage your reactions to the physical sensations of anxiety and panic, you may find that the frequency of these attacks decreases.
Another widely used technique within CBT is exposure therapy, which encourages you to face the fears and beliefs linked to anxiety and panic. This method aims to help you participate in activities you may have avoided. Typically, exposure therapy is combined with relaxation techniques to enhance its effectiveness.
Medication
When therapy may not fully manage anxiety and panic, medication can be an option to help reduce symptoms and enhance the overall treatment process. Healthcare professionals may recommend antidepressants, particularly Selective Serotonin Reuptake Inhibitors (SSRIs), because they tend to be effective and have a lower likelihood of causing side effects or dependency. These medications function by boosting serotonin levels in the brain and preventing reabsorption.
When Should I Seek Professional Help?
While it’s possible to cultivate many self-help strategies on your own, seeking the guidance and knowledge of a mental health professional can be more beneficial. An expert can assist you in acquiring essential skills and introduce you to various evidence-based techniques that can empower you to gain control over your panic and anxiety attacks.
Generally, it is normal for everyone to experience occasional anxiety and panic attacks. However, it is recommended that you seek treatment from professionals if these attacks affect your eating, sleeping patterns, daily functioning, and major areas of life.
Begin Your Path To Wellness
Having anxiety and panic attacks is one of the most disturbing things we can experience. We understand that these moments are terrifying, but know that there are caring hands and compassionate people who are ready to support you every step of the way.
Once you are ready to reclaim your mental health wellness from anxiety and panic, Luxe Recovery is here to walk alongside you on your journey to feeling better. We treat such concerns in line with co-occurring addictions and are ready to help. It is okay to start slow and be kind to yourself as you take the first step towards recovery.
