Ever heard of Panic attacks?
They typically occur out of nowhere and you feel an immense amount of fear.
Panic attacks are known to cause severe mental and physical reactions.
Panic attacks fall under the umbrella term of anxiety in the DSM – 5TR.
There are differences between these disorders, for one are the symptoms that correspond to each diagnosis.
For simplicity the VeryWell mind website created this chart to demonstrate the characteristics of each disorder;
| Panic Attack | Anxiety |
| Sudden | Gradually builds |
| Lasts for minutes | Can last for months |
| Shaking or trembling | Restlessness |
| Chest pain | Fatigue |
| Hot flashes | Muscle tension |
| Sense of detachment | Irritability |
| Source: (Ankrom, 2023)
Ankrom, S. (2023, June 21). What is the difference between panic and anxiety attacks?. Verywell Mind. https://www.verywellmind.com/anxiety-attacks-versus-panic-attacks-2584396 |
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As you can see, panic attacks tend to occur quickly with severe physical reactions.
Contrary to anxiety, where symptoms are not as immediate and tend to last for several months. Symptoms and treatment can vary within each individual.
Both disorders can be treated with a combination anti – anxiety medications, psychotherapy and series of lifestyle changes.
However, it can be a long process to find the right treatment.
Your Body Responds
Your body has an organ called the Amygdala; it functions as a built-in alarm system.
Your amygdala prepares your body in times of great stress and danger.
When diagnosed with anxiety, your alarm system has been working in overdrive.
Like the author Micah Abraham explains,
“Fear is an immediate response to a genuine danger while Anxiety is a persistent feeling of being at risk when there is no imminent danger (Abraham, 2020)”.
Which makes sense because let’s be honest, we all get a bit anxious.
For example, you can be nervous before a big speech and tend to exaggerate the consequences.
Like, when you fail a test and you think it’s the end of the world.
Anxiety disorders have the power to affect your social, emotional and physical health.
You might be wondering what risk factors contribute to the diagnosis of panic disorder.
The Mayo Clinic identifies the following as risk factors;
(1) Family history
(2) major life stress
(3) a traumatic event
(3) major changes in your life
(4) smoking or excessive caffeine intake
(5) a history of childhood physical or sexual abuse (Mayo Clinic, 2018)”
Panic attacks can be sudden and scary.
Whenever you find yourself in a situation where you can’t ground yourself, try these exercises noted on the Verywell Health (2023) website;
| Breathing | Stimulate the Senses | Exercise |
| 4-7-8 breathing: Breathe in for a count of four, hold the breath for a count of seven, and breathe out for a count of eight.
Meditative breathing: Focus on the breath as it enters and leaves the body. As thoughts or distractions enter the mind, bring the focus back to breathing. Grounding breathing: Focus your breathing with a grounding experience like drawing circles on the palm of one hand with the finger of the other hand. Doing this distracts the mind and brings attention back to the body. |
To interrupt the automatic reactions that happen in panic attacks, use a strong smell, like peppermint oil, or touch something very cold like an ice cube to snap the body and mind out of current symptoms.
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Go for a quick walk outside to change the environment and change your heart and breathing rates. Exercise can release endorphins that will help your body relax. Exercising regularly—even when you are not having a panic attack—can also help you reduce your overall stress and anxiety symptoms.5 |
| Source: Porrey , M. (2023, August 22). How to stop a panic attack. Verywell Health. https://www.verywellhealth.com/how-to-stop-a-panic-attack-5202930#toc-breathe | ||
These are just a few exercises that have been known to reduce anxiety. Whenever you feel unsure about your prognosis talk to your health care provider. Sometimes having someone to talk to can make a world of a difference.
Don’t be afraid to ask for help.
Anxiety is a common disorder and you should not feel ashamed for seeking help.
This post was written by Jasmine P., and published by Convenient Counseling Services.
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