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How To Handle An Anxiety Attack

How To Handle An Anxiety Attack

In certain situations, you begin to sweat, imagine the worst possible outcome, and second guess whether you should’ve gotten out of bed today. All the symptoms peak within minutes and happen frequently. Almost three percent of U.S. adults have panic attacks, but with time and care, you can get better.

Are Anxiety Attacks Real?

Anxiety attacks aren’t technically a thing, at least not according to medical terminology. It’s a layperson’s term for a panic attack. Panic attacks are intense attacks of fear and anxiety that may occur without warning. They often occur in response to a stressful event.”

It’s easy for people to use the term “anxiety attack” and “panic attack” interchangeably and that’s okay. The key takeaway is to recognize the symptoms – then you can start getting better.

What Is A Panic Attack?

A panic attack is an abrupt episode of extreme fear that causes serious physical consequences in the absence of actual danger and without an obvious cause. If you’re suffering from a panic attack, you could be very frightened. When the attack happens, you might believe you’re spinning out of control, suffering a heart attack, or close to dying. The criteria for an anxiety disorder have been updated in the Diagnostic and Statistical Manual of Mental Disorders.

Symptoms Of A Panic Attack

Symptoms of anxiety and panic attacks fall into three categories: 

  • Physical – lightheadedness, sweating, shortness of breath, or diarrhea.
  • Anxious thoughts – believing in the worst possible scenarios, constantly worrying, an all-or-nothing mentality, or making broad assumptions about an event without corroborating evidence.
  • Anxious behaviors – this may include avoiding events or situations which trigger anxiety or panic, thirsting for reassurance from others, second-guessing yourself, you become frustrated or irritated during situations you’ve come to fear, and compulsive actions.

What’s The Main Difference?

According to experts at the University of Pittsburgh and Children’s Hospital of Pittsburgh, the major differences between anxiety and panic attacks are force of symptoms, duration of the symptoms, and the recognition of a trigger.

The symptoms for anxiety and panic attacks can be similar to each other. However, symptoms from panic attacks are usually more intense compared to those experienced with anxiety.”

Whether you suffer from anxiety or a panic attack, symptoms are treatable.

How To Handle An Anxiety Attack

Panic attacks can be mentally and physically draining, and they are often hard to manage. Everyone reacts to anxiety differently, but there are steps you can take to manage the symptoms, including:

  • Ketamine infusion therapy. This treatment may work by helping to strengthen neurotransmitters (glutamate) in the brain, which are responsible for transmitting pain signals.
  • Recognize the triggers and give yourself the ability to talk through them. Common triggers may include caffeine, alcohol, tobacco, stressful situations, or being alone.
  • Extricate yourself from the situation. Being strong enough to walk away from whatever causes the attack is key to preventing future attacks.
  • Use grounding techniques, identifying things you can see, touch, hear, smell, or taste.
  • Mindful breathing and meditation.
  • Prepare a script of positive thoughts. Write a quick sentence or two with positive thoughts to address a specific trigger. If you think you’re going to die, tell yourself why that’s not likely.
  • Distract yourself from becoming consumed by the trigger. Try things like calling a friend, watching a movie, listening to music, picturing yourself in a safe environment, or going for a walk.
  • Learn to recognize the physical symptoms of anxiety or a panic attack.
  • Talk to a medical doctor or a mental health specialist for diagnosis and to learn about possible treatment options.
  • Panic attacks can sometimes be overcome by using muscle relaxation techniques.

Finally, know when to seek help and rely on trusted family or friends for support. With time and care, panic attack symptoms can be overcome.

Diagnosis & Treatment

To help arrive at a diagnosis for anxiety or a panic attack, you may have to undergo:

  • A thorough physical exam by a medical doctor.
  • Blood or lab tests to validate how your thyroid functions, other potential conditions, and tests on your heart, like an electrocardiogram.
  • A psychological assessment to talk about symptoms, fears or worries, stress triggers, relationship issues, avoidance symptoms, and personal and family history of mental illness.

All symptoms are compared to criteria in the DSM-5. Your doctor will then recommend treatment, which may include psychotherapy, self-help, non-medicinal coping methods, antidepressants, or medicine like ketamine infusion therapy.

Final Thoughts

If you suffer from a panic attack or symptoms of mental illness, you’re one of millions of U.S. adults fighting the same battle. The good news? With time and care, you can start to get better and regain control of your life. Contact us today to learn more.

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