Do you know the similarities and differences
between an anxiety attack and a panic attack? (Keep reading below.) The issue of an anxiety attack
can be a prelude to a panic attack. An anxiety attack is mild, and comes on
gradually. It can last from a short (to a longer) period of time. The following qualities will be present (in
varying degrees):
1. Restlessness
2. Fatigue
3. Decreased
concentration
4. Irritability
5. Muscle
tension
6. Worrying
difficulties
7. Sleep issues
The disorder of a panic attack is a sudden episode of intense fear that triggers
severe physical reactions when there is no real danger apparent cause that
lasts for a short period of time. Be observant for any of the following
characteristics:
1. Impending doom
2. Fear of loss (or
death)
3. Rapid heart rate
4. Sweating
5. Trembling (or shaking)
6. Shortness of breath
7. Chills
8. Hot flashes
9. Nausea
10. Abdominal cramping
11. Chest pain
12. Headache
13. Dizziness, (lightheadedness
or faintness)
14. Numbness (or tingling
sensation)
15. Detachment feeling (unreality)
The solutions for both a panic attack and an
anxiety attack are the same. If you deal with either one of these attacks, see
if the solutions below help:
1. Ask for Help: While some people prefer solitude, you may feel better
in the presence of others. Try asking a trusted friend or family member to talk
to you. This will bring you out of your head (the worst place to be during fear).
When someone talks, keep forcing yourself to think about what they are saying.
Even if it seems
impossible, keep bringing your attention back to whatever they are talking
about, and join in as best you can. When your mind is focused on something
external, you become preoccupied and the fear may begin to subside. Instead,
try to create an atmosphere of normalcy, and ask your friends or family to do
the same while they help you.
2. Relax: Take slow, deep, complete breaths to relax your body. This is the first
step to reversing the release of adrenaline. Try to find the most comfortable
and relaxing position available. Go through your body from head to toe, and
focus on relaxing each muscle group individually. Stretching is also helpful as
it contributes to a loose, relaxed feeling that will stifle anxiety.
3.
Stop negative thinking: Stop
negative thinking by shouting the word "stop" really loud inside your
head. Often people get into an endless loop repeating the same catastrophic
thoughts over and over in their head. Interrupting this endless loop gives you
the opportunity to replace the scary message with a calming one. Consistency is key. We must keep bringing our mind back
to blankness each time it wanders.
4. Use Coping Statements: A coping statement is a positive statement that is at least as strong
as the catastrophic statement that you have been scaring yourself with. Replace
the negative thought with a positive one. Coping statements might be,
"I've gotten through this situation many times before and I can get
through it again" or, "I am fine, everything is fine." Brainstorm
the kinds of fearful thoughts that bring on fright for you, and then make a
long list of coping statements that you can look at when you need them. [i]
“When you look at a person, any person, everyone has a story. Everyone
has gone through something that has changed their life. Anxiety, depression and
panic attacks are not signs of weakness. They are signs of trying to remain
strong for way too long.” (Deepika Padukone)
[i] Sources used:
·
“Anxiety Attack vs. Panic Attack: Which One Are You Having?” b
·
“Anxiety vs. Panic Attacks: What's the Difference?”
bSheryl Ankrom
·
“Panic
Attack vs. Anxiety Attack: 6 Things to Know” by Kevin Joy
·
“Simple
Steps to End a Panic Attack” by Pati McDermott, CHT
·
“Stop an
Anxiety Attack in 5 Simple Steps” by Brianna Johnson
·
“What Is
the Difference between a Panic Attack and an Anxiety Attack?” by Cathy
Frank
This topic was suggested
by my wife, Bobbi Kinker.
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