Panic Attacks Anxiety Attacks
November 7, 2018Panic attacks & anxiety attacks: What the heck is Happening?
Have you ever found yourself sitting in traffic, at a meeting, or just chilling on your couch when, out of nowhere, your heart starts racing, your chest feels tight, and you’re convinced something terrible is about to go down? Maybe your hands are shaking, you’re sweating like you’re about to run a marathon, and your thoughts are spinning out of control.
“Am I dying? Is this a heart attack? Why can’t I calm down?”
Sound familiar? You’re not alone.
Welcome to the world of panic attacks and anxiety attacks—two experiences that can feel like your brain is hijacking your body. The weird part? Nothing around you seems dangerous. It’s like your mind presses the “freak out” button for no reason.
I wish someone had told me this: it’s not just you. This is super common, and yeah, it’s brutal, but there are ways to get through it.
So, What’s the Difference Between Panic Attacks Anxiety Attacks?
A lot of people use the terms panic attack and anxiety attack interchangeably, but they’re not the same thing.
- Panic Attacks: These come out of nowhere, like a ninja. You could be feeling fine, and then, B.A.M.! It hits. The symptoms peak quickly—within minutes—and can be downright terrifying. You might feel like you’re losing control or going crazy. And to make it worse, it can come with chest pain, shortness of breath, or dizziness.
- Anxiety Attacks: On the other hand, anxiety attacks tend to build up more gradually. You’ve got that constant worry or dread hanging over your head for a while. You’re stressed but not in full meltdown mode. Over time, that worry grows until it hits a peak and feels overwhelming. It’s not as sudden as a panic attack but no walk in the park.
Why Do Panic Attacks Anxiety Attacks Happen?
Our bodies are wired for survival. Back then, this fight-or-flight response was handy when dealing with sabre-toothed tigers. But in modern life? Not so much. It kicks in when we’re stuck in traffic or overthinking a text message.
Our brain says, “Oh, this situation feels off—better freak out, just in case.”
But unlike a physical threat, the stuff that triggers panic and anxiety attacks is usually internal. It’s the fear of what might happen, not what is happening. Your mind tells your body, “Sound the alarms!” even when there’s no real danger.
The Symptoms Nobody Tells You About
Let’s talk about what it feels like. Forget the clinical descriptions; let’s break it down:
- Heart pounding like you just ran 10 miles – even though you’re standing still.
- Sweating like you’re in a sauna, even when it’s freezing outside.
- Tight chest—you might even wonder, “Is this what a heart attack feels like?”
- You are hyperventilating or feeling like you can’t catch your breath.
- Nausea or stomach upset—you’re on the verge of throwing up but can’t.
- Fear of losing control—that feeling that you’re about to go crazy.
- Tunnel vision—everything around you feels surreal, like you’re not fully there.
Now, here’s the kicker: panic attacks might last just a few minutes, but the fear that another one could hit? That lingers for hours, days, or even weeks. Anxiety becomes the beast that feeds itself.
Myths About Panic Attacks Anxiety Attacks
“It’s all in your head.”
Nope. These attacks have real physical symptoms that make you feel in danger. When someone tells you to “just relax,” they don’t get it. It’s like telling someone with a broken leg to “walk it off.”
“It’s your fault.”
Yeah, right. You don’t *choose* to have panic attacks, and you’re not weak for experiencing them. It’s just your brain being a little too jumpy.
“If you ignore it, it will go away.”
Trust me, pretending it’s not happening doesn’t make it stop. Trying to shove those feelings down can worsen things in the long run.
What to Do When You Feel a Panic Attack Anxiety Attack Coming On
Alright, let’s get to the good stuff. What do you do when you feel like you’re about to lose control? Here’s the game plan:
1. Ground Yourself.
When a panic attack hits, your brain starts to spin. You’ve got to anchor yourself in reality. Try these tricks:
- 5-4-3-2-1 method: Focus on:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
2. Breathe—Seriously.
Sounds too simple, right? However, focusing on your breath can help calm your nervous system. Try this:
- 4-7-8 breathing: Inhale for 4 seconds, hold for 7, and exhale for 8. It helps trick your body into thinking everything’s chill, even when it’s not.
3. Challenge Your Thoughts.
When your brain goes into overdrive, start asking it questions:
- “Is this life-threatening, or is it just my mind?”
- “What evidence do I have that things will go wrong?”
You don’t have to believe everything your brain tells you. Sometimes, it’s just messing with you.
4. Move.
If you’re feeling trapped in your body, get moving. A quick walk or stretching can help burn off some of that excess energy and break the loop.
5. Name It.
Say, “I’m having a panic attack.” Naming what’s happening can distance you from the feelings and remind you that it’s temporary.
Long-Term Strategies to Keep Panic Attacks Anxiety Attacks in Check
It’s not just about managing the attack in the moment; it’s about building habits that reduce the frequency and intensity over time. Here’s what helps:
- Regular exercise: Moving your body several times a week lowers anxiety levels.
- Sleep: Not getting enough rest can make you more prone to anxiety. Prioritise your Zs.
- Limit caffeine and alcohol: Both can ramp up your nervous system and make anxiety worse.
- Journaling: Writing down your thoughts can help you sort through them and identify what triggers your anxiety.
- Mindfulness or meditation: Spending even just a few minutes a day centring yourself can reduce stress in the long run.
Why It’s Okay to Feel What You’re Feeling
I’m going to be straight with you: having panic and anxiety attacks doesn’t mean you’re broken or weak, far from it. It just means your brain is wired to be on high alert. It’s trying to protect you, even if it’s going a little overboard.
I used to think I was losing my mind when I had a panic attack. But now I know it’s just a signal from my body that something is off—usually stress or worry I haven’t dealt with. So, when you’re in the thick of it, remember: This too shall pass.
Dealing with panic attacks and anxiety attacks is tough, but you’re tougher.
For Help With Panic Attacks Anxiety Attacks, Contact Quays Clinic
For help with panic attacks and anxiety attacks, contact Quays Clinic. Ian Smith is a respected international therapist with over 202 five-star reviews.
