Differences and Similarities Between Anxiety Attacks and Panic Attacks: What to Know
In a recent discussion, clinical psychologist Regina Josell, PsyD, shed light on symptoms and treatment for panic attacks and anxiety.
Panic attacks are intense episodes of fear and anxiety that can strike without warning, often lasting between 15-20 minutes. These attacks can be distressing and overwhelming, but it's important to remember that they are treatable.
To qualify as a panic attack, a person must experience four or more of the following symptoms: increased heart rate, chest pain or discomfort, sweating, trembling or shaking, feeling that one might be choking, dizziness, chills or overheating, nausea, fear that one is dying or going crazy, numbness, and a feeling that what's happening around one isn't real.
It's not uncommon for people who have one panic attack to experience another. In some cases, individuals may avoid certain situations or places where a panic attack occurred before, which can become a self-fulfilling prophecy.
Dr. Josell suggests keeping a log of panic attacks, including duration, location, and potential triggers, to help manage them more effectively. This log can serve as a useful tool for identifying patterns and taking proactive steps to avoid or manage triggers.
Mental health professionals can employ various techniques to help individuals manage their thoughts associated with panic triggers, potentially reducing the frequency and intensity of panic attacks. One such technique is cognitive restructuring, which involves challenging and changing negative thought patterns.
In the heat of a panic attack, distracting oneself can help lessen its intensity. This can be done by engaging other senses, such as washing your face, brushing your teeth, petting a dog, or smelling something pleasant. Deep breathing exercises can also help alleviate symptoms by reducing the body's panic response and returning heart rate and breath to normal.
If panic attacks are significantly impacting one's daily life, it may be beneficial to seek professional help. Anxiety is a typical human emotion, but anxiety disorders occur when anxiety starts to interfere with everyday life. Panic disorder is a type of anxiety disorder that occurs when a person has repeated panic attacks.
In conclusion, while panic attacks can be frightening and disruptive, they are treatable. By understanding the symptoms, identifying triggers, and employing various coping strategies, individuals can manage their anxiety and regain control of their lives.
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