Anxiety Attack or Panic Attack

Anxiety attack and panic attack: what distinguishes them? There is a significant amount of misinformation circulating on social media regarding this topic. If you are experiencing a panic attack, what is the most efficient and effective method to alleviate it? I am Dr. Julie, a clinical psychologist, and I will guide you through this discussion. Let us begin with the initial question: what differentiates an anxiety attack from a panic attack? The term 'anxiety attack' is increasingly being utilized online and on social media, often to signify various meanings. This is primarily because it is not classified as a clinical disorder or diagnosis; thus, it is not a term recognized or employed by professionals to convey a specific meaning. When there is no universally accepted definition or criteria for a term, it is crucial to remain cognizant of this fact. When you hear individuals using the term, unless they clarify their definition, it can mean different things to different people. I have observed individuals on social media attempting to outline criteria for what constitutes an anxiety attack, but such criteria are not acknowledged by mental health professionals. It is frequently used to describe a general accumulation of anxiety, such as in the lead-up to a social event, an examination, or an interview. Furthermore, a common misconception found online is that an anxiety attack is triggered by a specific event or circumstance, while panic attacks typically lack a clear identifiable trigger. This notion is entirely inaccurate; the distinction is not that straightforward. Many individuals experience elevated levels of anxiety without understanding the cause, and conversely, numerous individuals encounter panic attacks that are highly predictable and linked to specific situations they are fully aware of. Therefore, whether or not you can identify a specific trigger does not dictate whether you are experiencing a panic attack. A panic attack is characterized by a sudden onset of intense fear and Discomfort that peaks within minutes can lead to a variety of intense symptoms. We are looking for around four from the following list: palpitations, which is the sensation of a pounding heart; sweating; trembling; shaking; feelings of shortness of breath, as if you cannot catch your breath; sensations of choking; chest pain; nausea; abdominal distress; dizziness or lightheadedness, or the feeling that you might faint; derealization, which involves feelings of unreality; depersonalization, or the sensation of being detached from oneself; fear of losing control or going insane; fear of dying; and numbness or tingling sensations. You may also experience chills or heat sensations, such as hot flushes. While it is possible to be in a heightened state of anxiety, a panic attack occurs when that anxiety escalates to such an intensity that the symptoms become so overwhelming that you may feel as though you are dying or losing control. Experiencing a panic attack does not necessarily indicate that you have a panic disorder; panic attacks can be associated with various other factors, including trauma reactions, separation anxiety, obsessive-compulsive disorder, or specific phobias. However, if you experience more than one panic attack, it is advisable to consult a doctor or psychologist who can assist you in understanding the underlying issues and their connections. If you are experiencing panic attacks, what steps can you take? I will outline some of the key therapeutic tips. One of the most crucial pieces of advice regarding panic attacks is to first comprehend how anxiety can escalate into a panic attack. The trigger for a panic attack may originate from an external source, such as an event or a specific situation, like being in a supermarket or a crowded area. Alternatively, it may be internal; for instance, it could begin with a physical sensation that resembles anxiety. An example of this might be having a strong coffee at breakfast, which later results in your heart racing in your chest. If this occurs and you have previously struggled with anxiety, you may Be aware that when you experience palpitations, your immediate reaction may be to think, "Oh no, I'm becoming anxious; this is very concerning, and I might lose control." What you are sensing is a form of threat, whether it pertains to your feelings or an external danger. Consequently, you may become increasingly apprehensive about the escalation of anxiety, leading to heightened vigilance regarding any additional anxiety symptoms. As a result, you begin to notice these symptoms more acutely, which in turn exacerbates your feelings of anxiety. As your threat response intensifies, it is crucial to recognize the next phase, as this is when anxiety can escalate into a panic attack. This occurs when you start to misinterpret one or two symptoms as catastrophic, leading to fears of complete loss of control, total humiliation, or even death. For instance, many individuals experience chest pain and instinctively think, "I am having a heart attack." Others may feel a constriction in their throat, a dry mouth, and shortness of breath, prompting thoughts of suffocation. Regardless of the specific details, if you convince yourself that you are on the brink of death or utter humiliation, your anxiety will escalate, potentially resulting in a panic attack. If you do experience a panic attack, what can you do? First and foremost, remember that during a panic attack, your body is functioning effectively; it is responding as it was designed to. Therefore, when your heart races and your throat feels dry due to anxiety, you are indeed safe. Developing a genuine awareness of what these signs mean for you will help you recognize them as anxiety in the future. If you can identify them as anxiety, you can disrupt the cycle of misinterpreting these symptoms, which can lead to a panic attack. Secondly, focus on your breathing. One of the most effective methods to calm the mind is through the body. If you can extend your exhalation, meaning you breathe out for a slightly longer duration than you inhale, after a few minutes, your brain will begin to To begin, it is advisable to instruct your heart to decelerate. You might consider practicing a technique similar to the 7-Eleven method to initiate this process, which involves inhaling for a count of seven and exhaling for a count of eleven. The exact numbers are not of paramount importance; rather, focus on what feels most comfortable for you. The goal is to exhale for a longer duration than you inhale, and to maintain this practice for several minutes. Allow yourself some time for this technique to take effect, as it will not yield immediate results, so be patient with yourself.

The third point is to prevent an occasional panic attack from evolving into a more frequent occurrence. It is crucial to ensure that you do not begin to avoid the situation that initially triggered the panic attack, provided that it is a safe environment. For instance, if you experienced a panic attack while at the supermarket, it may seem prudent to refrain from returning there for an extended period. However, avoidance ultimately exacerbates anxiety over time, as it deprives you of the opportunity to revisit the supermarket and have a positive experience, which could help alleviate your fears. When you start to avoid numerous situations due to anxiety, that anxiety can intensify, leading to a distressing scenario where you feel trapped A home is essential, as it allows you to engage in activities that contribute to a fulfilling life. Therefore, do not hesitate to seek support if you find it necessary to progress at a gradual pace. It is important not to allow anxiety to render certain aspects of your life inaccessible. I have discussed anxiety in detail in my book, where I provide numerous therapeutic tools. Please refer to the link in the description or the bio if you are viewing this on Instagram, should you wish to purchase it. I would be eager to learn about your personal experiences with anxiety and the strategies that assist you during anxious moments.