When Anxiety Takes Over: Recognizing a Panic Attack

Anxiety can manifest itself in many ways, including a panic attack. It is important to recognize the symptoms and know the difference.

Some of the most common symptoms of anxiety include feelings of fear or hopelessness, fatigue, sweating, and a lack of concentration. You might even feel your breath start to become shorter or your heart might start to race. 

But, it’s important to know the differences between typical symptoms of anxiety and the signs of a panic attack. 

What is a Panic Attack?

A panic attack is sudden and can be incredibly scary for the individual experiencing it. So, how do you recognize these attacks when they come, and what can you do about it?

Anxiety brings underlying feelings of fear. But, a panic attack takes that fear to extremes. When you experience a panic attack, you’ll go through feelings of intense fear that can last for several minutes. 

Most of the time, a panic attack occurs because of some type of perceived threat. That means there is typically no real danger involved. However, your mind believes the sense of danger and fear. So much so, that it causes a mental and physical reaction in your body. 

The good news? Panic attacks do go away on their own. Again, they typically only last for a few minutes. But, during those few minutes, they can wreak havoc on your body and be very scary to experience.

What Are the Signs?

Just as people experience the signs of anxiety differently, there are different symptoms of a panic attack, too. But, some of the most common signs include: 

• A racing heart
• Chest pains
• Difficulty breathing
• Sweating
• Chills
• Dizziness
• Weakness
• Impending doom
• Fear of dying

While the attack itself will usually subside in a few minutes, some of the symptoms can linger for a while longer. 

If you’re someone who suffers from anxiety, you may be more susceptible to panic attacks. Although there can be a pattern or trigger to panic attacks, they can also come out of the blue. This can be both frightening and frustrating. Your body and mind wants to stay on high alert looking for clues to the next attack, but this just keep you in a chronically anxious state.

Knowing how to cope practically is crucial.

What To Do During a Panic Attack

There are things you can do to help ease the symptoms of a panic attack, and even stop it in some cases. It’s not always easy to take control of your mind and body during an attack. But, if you can recognize the fact that you’re having an attack and accept it, there are a few things you can do to get through it, including: 

• Deep breathing
• Closing your eyes
• Being mindful in the moment, focusing your attention on all the ways you are SAFE.
• Focusing on a particular object
• Trying to relax your muscles
• Picturing a “happy place” - rich in detail as a distraction from the worry your mind wants to focus on.

Alternatively, if efforts to calm and soothe are not especially helpful, then being very physically active can help burn off the stress hormones that have triggered your body into a fight or flight response:

• Go for a run or vigorous bike ride
• Lift weights
• Clean house from top to bottom
• Dance to upbeat music

While these techniques can get you through the attack itself, it’s important to find professional help if you experience regular panic attacks. Getting to the root of the problem and understanding what your triggers are is important, otherwise the attacks could continue to happen or worsen over time.

Different types of therapy can help you to work through your anxiety and decrease the frequency of your attacks until they disappear from your life. 

Finally…

If you struggle with panic attacks, you’re not alone. You don’t have to deal with such frightening episodes forever. Feel free to contact me for more information if you need help working through the symptoms of your anxiety. Anxiety and panic attacks are nothing to be ashamed of or embarrassed about. But, you can get through them and find freedom and peace in your life once again!

Contact Me

I know how stressful and demanding it can be to make changes in your life, but you don’t have to figure it out on your own.   Some of the benefits of individual therapy include:

• Having a safe, confidential space to work through life’s struggles
• Speaking openly with a highly-trained professional
• Learning to be curious about oneself and become more mindful about your choices
• Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and wellbeing.
• I offer online therapy (video conference style of therapy), which provides an increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.

You can request a specific appointment time that fits your schedule. Once confirmed, you can complete all New Patient Intake paperwork online as well.

*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.

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