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They're Different
They're Different
In their respective quotes, Adele and Donny exemplify the difference between an anxiety attack and a panic attack. A panic attack leads to beliefs that one is going to die: that they are having a heart attack or a stroke, that they will not be able to take air into their lungs and therefore will suffocate, etc. A person having an anxiety attack has not developed the belief that their anxiety attack will cause their lives to end, at least in a physical sense. With an anxiety attack, someone might fear that some aspect of their lives is coming to an end: a relationship, a career, a skill, etc. and focusing one's attention on this fear of loss aggravates the symptoms of an anxiety attack.
In their respective quotes, Adele and Donny exemplify the difference between an anxiety attack and a panic attack. A panic attack leads to beliefs that one is going to die: that they are having a heart attack or a stroke, that they will not be able to take air into their lungs and therefore will suffocate, etc. A person having an anxiety attack has not developed the belief that their anxiety attack will cause their lives to end, at least in a physical sense. With an anxiety attack, someone might fear that some aspect of their lives is coming to an end: a relationship, a career, a skill, etc. and focusing one's attention on this fear of loss aggravates the symptoms of an anxiety attack.
Another difference is that anxiety attacks often occur as the result of a stressor (such as studying for an important final exam) whereas a Panic attack can occur "out of the blue" in the absence of a known stressor. Science is still not certain what causes these out of the blue attacks.
Another difference is that anxiety attacks often occur as the result of a stressor (such as studying for an important final exam) whereas a Panic attack can occur "out of the blue" in the absence of a known stressor. Science is still not certain what causes these out of the blue attacks.
The good news is that no one has died from the symptoms of a panic attack or an anxiety attack. The quickest way to alleviate the symptoms are via distraction from thoughts that are sustaining the attack.
The good news is that no one has died from the symptoms of a panic attack or an anxiety attack. The quickest way to alleviate the symptoms are via distraction from thoughts that are sustaining the attack.
1. Exercises that focus your attention on your senses can be effective at reducing uncomfortable symptoms. Keep a favorite food item with you in case of an anxiety or panic attack. When you notice symptoms cropping up, take a bite and focus on all the sensations about that bite of food: How would you describe the smell? What is the texture like? Hard and crunchy or soft and chewy? What temperature is it? What does it taste like?
1. Exercises that focus your attention on your senses can be effective at reducing uncomfortable symptoms. Keep a favorite food item with you in case of an anxiety or panic attack. When you notice symptoms cropping up, take a bite and focus on all the sensations about that bite of food: How would you describe the smell? What is the texture like? Hard and crunchy or soft and chewy? What temperature is it? What does it taste like?
2. A favorite exercise is to engage all your senses by naming
2. A favorite exercise is to engage all your senses by naming
5 things you can see
5 things you can see
4 things you can hear
4 things you can hear
3 things you can touch
3 things you can touch
2 things you can smell
2 things you can smell
1 thing you can taste
1 thing you can taste
3. Interrupting hyperventilation can be a powerful skill to thwart an anxiety or panic attack as well. If you notice that you are breathing fast and shallow, do your best to take as deep a breath as you can and hold it for as long as you can. Repeat if necessary 2 or 3 times. Hyperventilation happens when our brain thinks it has to get the body ready to fight or flee. Holding your breath signals to your brain that you are not actually in danger. STOP holding your breath if you start feeling faint (or more faint if you were feeling so already).
3. Interrupting hyperventilation can be a powerful skill to thwart an anxiety or panic attack as well. If you notice that you are breathing fast and shallow, do your best to take as deep a breath as you can and hold it for as long as you can. Repeat if necessary 2 or 3 times. Hyperventilation happens when our brain thinks it has to get the body ready to fight or flee. Holding your breath signals to your brain that you are not actually in danger. STOP holding your breath if you start feeling faint (or more faint if you were feeling so already).
4. Reminding oneself that the symptoms of a panic or anxiety attack are uncomfortable, but not dangerous can help you manage an attack. Usually panic and anxiety attacks are short lived and telling oneself that it will be over and to be patient with the anxiety may help you move through it more quickly.
4. Reminding oneself that the symptoms of a panic or anxiety attack are uncomfortable, but not dangerous can help you manage an attack. Usually panic and anxiety attacks are short lived and telling oneself that it will be over and to be patient with the anxiety may help you move through it more quickly.
Most people will have one or two anxiety or panic attacks in their lifetimes, but if you find that you are having recurring panic or anxiety attacks, we recommend that you talk to your doctor or therapist about your experience. There are many treatments available that are best learned in therapeutic settings. Cornish counselors are happy to help you learn to manage your symptoms are are trained in various methods of doing so.
Most people will have one or two anxiety or panic attacks in their lifetimes, but if you find that you are having recurring panic or anxiety attacks, we recommend that you talk to your doctor or therapist about your experience. There are many treatments available that are best learned in therapeutic settings. Cornish counselors are happy to help you learn to manage your symptoms are are trained in various methods of doing so.
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