Panic Attacks
- Sudden, intense episodes of fear or discomfort
- Often occur without an obvious trigger
- Symptoms peak within minutes and can include rapid heartbeat, shortness of breath, dizziness, chest pain, and a sense of impending doom
- Typically associated with panic disorder but can occur in other conditions
Anxiety Attacks
- A response to stress, worry, or a perceived threat
- Develop gradually and last longer than panic attacks
- Symptoms can include restlessness, irritability, difficulty concentrating, muscle tension, and an ongoing sense of unease
- Common in generalised anxiety disorder (GAD) or during high-stress periods
Common Triggers
- Panic Attacks: High stress, traumatic memories, phobias, medical conditions, stimulant use (e.g., caffeine), or no clear trigger at all
- Anxiety Attacks: Ongoing stress, life pressures, relationship issues, health concerns, or specific feared situations
How to Manage and Overcome Panic and Anxiety Attacks
Immediate Coping Techniques:
- Grounding Techniques: Focus on the present by using the 5-4-3-2-1 method (identify 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste).
- Breathing Exercises: Try deep belly breathing (inhale for 4 seconds, hold for 4, exhale for 6).
- Mindfulness and Meditation: Bring awareness to the moment without judgment.
- Muscle Relaxation: Tense and release different muscle groups to reduce tension.
Long-Term Strategies
- Cognitive Behavioural Therapy (CBT): Helps identify and change negative thought patterns.
- Lifestyle Changes: Regular exercise, balanced diet, proper sleep, and reducing stimulants like caffeine.
- Journaling: Writing down worries can help process emotions.
- Seeking Support: Therapy or support groups can be beneficial.
Understanding the difference between panic attacks and anxiety attacks can help you feel more in control of your emotions and reactions. while these experiences can be overwhelming, remember that you are not alone - there are effective strategies to help you manage and overcome them. If you find yourself struggling and need professional support, don't hesitate to reach out. I am here to help. You can contact me at fealecounsellingservice@gmail.com for guidance and support and we can make an appointment date. You deserve to feel heard, and supported, and empowered on your journey to better mental well-being.
Anne
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