There are some overlaps in terms of symptoms between panic attacks
and anxiety, yet they are both very different.
The symptoms that overlap include a rapid heartbeat, dizziness and
shortness of breath.
Everyone can have panic attacks and anxiety because they are part of
our protective system and are a human reaction to fear. It might be better to
see a doctor if you have them frequently. Let me tell you a bit about the
differences in both symptoms and what they are caused by. And allow me to share
with you a few of my personal tips and tricks on how to deal with them when they
occur.
I’ve been suffering from OCD, PTSD and depression for a very long
time. They go hand in hand with anxiety and panic attacks. They don’t occur
that often anymore as they used to, but it still sucks when it happens.
The differences
Anxiety and panic attacks may feel the same for many people and they
are often used interchangeably as if they are actually the same thing, yet there
are some subtle differences to help identify them.
A panic attack is a term used to describe the features of as a panic
disorder, although panic attacks can occur in other psychiatric disorders as well
and it is also possible that you have no disorder and also experience a panic
attack.
Anxiety is used to describe a feature in several mental illnesses
such as OCD, anxiety disorders, PTSD, Social anxiety, agoraphobia,..
A panic attack is an intense and sudden feeling of fear, unsafety
and nervousness. The symptoms are quite heavy and can cause you to feel tired
and off for the rest of the day. They occur out of the blue, without you even noticing
of being in a state of fear, but can be caused by an immediate trigger. They
occur both expected and unexpected because sometimes it happens and other times
it doesn’t. But I know they can occur when being in crowd, when someone touches
me unexpectedly, when I’m in a store that is more crowded than expected, when
there are multiple noises, when being in a group where the tension is high.
The symptoms are:
- An accelerated heart rate
- Difficult breathing and a feeling of smothering
- Chest pain
- Nausea
- Feeling dizzy
- A depersonalized feeling (as if you’re not you there in that exact moment)
- Fear of losing control and going crazy
- Fear of dying
- Tingling in the hands
- Chills
- Sweating
- Shaking
Anxiety or “anxiety attacks” happen over a longer period of time and
are often caused by worrying too much and having a feeling that you’re in
danger or even because you have a feeling of being potentially in danger. This
stress builds up until you reach a point where it’s too much, which can feel
like an attack.
Even though the symptoms of anxiety are quite similar to those of a
panic attack, they are mostly less intense. The symptoms of anxiety are usually
persistent and last longer, from days up to months.
The symptoms are:
- Fatigue
- Difficulty concentrating
- Being irritable
- Increased heart rate
- Shortness of breath
- Feeling dizzy
- Feeling restless
- Disturbed sleep/difficulty sleeping
- Muscle tension
Treatments of anxiety
or panic attacks
Effective treatment is available. I went through therapy and use medication.
I also have some self-help techniques, because even though my panic attacks and
anxiety are less present and occur less often that they used to, it still
happens that I get a panic attack in public or when I lay in bed at night. It
happens that I go through a period where I’m in a high level of anxiety and
that life is a lot more difficult to me. And then these techniques come in
handy:
I focus on deep breathing
One breath should be 10 seconds long. This can mean you can inhale
for 5 seconds and exhale for 5, inhale for 6 and exhale for 4, or whatever feel
comfortable. Just focus on the breathing and it will calm you down. Count as
you do it.
I sing
I go back to a song where I know the lyrics from. I recite it in my
head. I sing it silently or even just think of the words. Thinking of what comes
next in the song makes you forget about what you’re panicking about in this
moment.
I sum up the things I see in front of me
When I lay in bed and I feel a panic attack coming up, I focus on
the things in my room. I tell what I see, what color it has, what it’s made of.
Then I go to the next thing. This helps me realize I’m only in my room.
When in a crowd, I focus on one person and ignore the rest
Not long ago, I went out to grab some coffee. A large group of women
entered the place and came sitting next to us. They started chatting louder and
louder until I had the feeling that I was in a crowd I couldn’t get out of. I
started hyperventilating and sweating and I felt the panic attack creeping up on
me. I focused on one person in the room and tried to listen only to their
voice. It may seem like a creepy thing to do, but it helps you with getting
your focus off of the people who are disturbing your peace and lets you go back
to a peaceful and silent mind by only focusing on one person talking.
I meditate and put my attention to a flame of a candle, or a spot on
the wall
I started meditating by focusing on a lit candle. I focused on the
flame, which is very psychedelic and will put you in some kind of trance. You
may remember doing this as a kid and almost drooling because you were so focused
on the flame. You need to go back to that state. That’s a state of inner peace
and silence. You can do this in a crowded subway by focusing on a poster or focusing
on a spot on the wall when in a waiting room.
I throw water in my face on focus on the feeling
Let water run over your body, or even your face if you’re not in the
position to shower or take a bad. Feel the water running over you and focus on
that for a while. It’s a calming feeling and by focusing on the water, you’re not
focusing on your thoughts.
I live in the moment
Living in the moment has helped me a lot. It helps me realize I’m
not in a dangerous place, there’s nothing threatening happening to me right now
and the chance that I will be in danger soon is very little. I do not think
about the past and I don’t live in the future, which only leaves me with the
present. And at this moment I’m alive and I’m safe. There’s nothing else I need
to worry about.
If you’re worried about your mental health because you’re experiencing
panic attacks or anxiety a lot, please talk to your doctor. Help is available
and being in a bad mental state is definitely nothing to be ashamed of. We’re
all going through or own things in life and we need to take care of ourselves.
To schedule your one on one
coaching appointment(s), please email me at prudence@prudencetalks.com
Please note that spots for
coaching are limited since I am doing this on my own and you will talk to me
personally.
Comments10
Volgens mij heb ik beide, gaan ze niet vaak hand in hand angst en paniekstoornissen? Ik weet niet eens waar ik bang voor ben, ze komen altijd onverwacht. Waar ik wel bang van wordt zijn de symtomen. Ze zijn wel iets anders, ademnood heb ik nooit. Gelukkig weet ik dat ze voorbij gaan ook al lijken ze lang te duren.
ReplyDeleteZe gaan heel vaak hand in hand, maar worden ook vaak door elkaar gehaald. Als je bang bent voor de symptomen creëer je voor jezelf al angst bij waardoor je die vaak nog meer zult uitlokken. Niet gewild natuurlijk, maar vaak zie je ook mensen die bijvoorbeeld naar een concert gaan en zeggen "ik ben bang om te gaan want ik zal zeker weer een paniekaanval krijgen" en als dit dan inderdaad zo is, ga je jezelf in een sociaal isolement gaan bevinden. Wat zeker ook niet gunstig is voor je.
DeleteWat voor mij helpt is bijvoorbeeld toch naar een event gaan, op dat vliegtuig stappen of waar ik ook bang voor ben, maar voor mezelf zeggen dat deze paniekaanvallen mijn leven niet bedreigen en ik ze kan onderdrukken door bijvoorbeeld deze technieken toe te passen. 💜
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Inderdaad als je alle plaatsen gaat vermijden kom je je huis niet meer uit en geraak je geisoleerd. Ikzelf ben zelfs thuis niet veilig voor aanvallen dus het maakt niet uit. Wat ik wel altijd doe is kijken of ik gemakkelijk weg kan bv door aan een uitgang te zitten. Ik krijgt het ook zo moeilijk uitgelegd aan anderen maar ik weet dat er mensen op spoed belanden met dezelfde symptomen, het is best heftig maar dat moet ik je vast niet uitleggen ;) Ik hoop dat het op een dag gewoon weer weg is net zoals het is gekomen. Verder probeer ik zo gezond mogelijk te leven, geen snelle suikers, voldoende slapen enz
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DeleteUntil i read this, I dint know I have had panic attacks.. and unkowingly I was doing few of the remedial things listed here.. its like being shocked and relieved at the same time :)
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CALL/WHATSAPP: +2348118829899
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