Andie Anderson Writes “How To: Recognize and Handle Panic Attacks and Anxiety Attacks” by Isabelle Acop

Written By Talang Dalisay Website

(Trigger Warning: heavy discussions regarding panic and anxiety attacks)

As unfortunate as it is, both panic attacks and anxiety attacks are more common than they may seem. It has been said that in a year, 11% of Americans experience a panic attack, and anxiety disorders, which is one factor that increases the prevalence of anxiety attacks, affect an estimated 40 million U.S. residents. Because of these numbers, this article intends not only to bring more attention towards panic attacks and anxiety attacks, but to inform individuals on how to identify them and how to be equipped to handle one, whether it is someone else experiencing an attack or themselves. 

What is the difference between panic attacks and anxiety attacks?

“While there are many similarities between these two common experiences, there really are a number of other differences, too.”

  • Joseph Rauch, Talkspace

As often as the terms are alternated and as similar as they seem, panic attacks and anxiety attacks are not identical, and in fact, have prominent differences in how they manifest. For one, panic attacks are typically more severe, while anxiety attacks vary in their intensity. 

Panic attacks also occur without warning and tend to last for a few minutes before subsiding; they usually involve a sense of detachment during them and difficulty in pinpointing an exact trigger. 

Symptoms of anxiety attacks, on the other hand, may develop and grow over a matter of minutes, hours, or even days. They hold the possibility of lasting for extended periods of time, and are generally triggered by situations that cause a person to be anxious.


How can I identify a panic or anxiety attack?

“Key characteristics distinguish one from the other, though they have several symptoms in common.”

  • Jayne Leonard, Medical News Today

In order to help someone undergoing a panic attack or an anxiety attack, the first step would be to assess whether they are having one or not by recognizing the symptoms. This information applies to anyone experiencing the attacks themselves as well. 

Telltale signs of a panic attack are one becoming withdrawn, appearing flustered, and undergoing a change in breathing. Other symptoms that may be experienced include nausea, the fear of losing control, losing your mind, or of dying, and an unusual feeling of detachment. 

Indications of anxiety attacks can be visually identified through one being easily startled, appearing restless or fatigued, tiring easily, hyperventilating, and losing concentration. Muscle pain, a dry mouth, the sensation of being on edge, a disturbance in  sleep, and feelings of fear, irritability, worry, or distress are other indicatives of an anxiety attack. 

Shared symptoms between panic attacks and anxiety attacks are many, with trembling, a rapid heart rate, shortness of breath, feeling hot or cold, numbness, and dizziness to name only a few. 

How can I help someone having an attack? 


“What helps me is calmness, acceptance — not trying to dispel it with ‘rational’ or ‘logical’ argument.”

  • Anonymous, Mind

First and foremost, it is imperative to maintain your composure. Though it is completely understandable to be afraid or worried, remaining calm is one of the precedents for being able to properly support and be present for someone experiencing an attack — an example is communicating in an even, gentle tone. Questions on how you can help them (e.g. “Do you have any medications you use?”), reassurances that they are safe and that you will not leave them, and comforting words are examples of what you can say to them. 

Keep in mind that, no matter how well-intentioned, attempts to rationalize the situation may not have the effect that you have intended, as someone experiencing a panic or anxiety attack isn’t in control of their feelings. Instead, try being understanding and accepting, and remember not to take anything they say personally. Not everyone may want to have someone speaking or close to them. As long as they aren’t in any immediate danger, give them space for themselves while still remaining nearby. 

After confirming that they are comfortable with you speaking to them, there are exercises you can assist them with that may aid their breathing (e.g. syncing up your breathing and encouraging slow and deep breaths) and with concentrating their focus (e.g. counting backwards and out loud from 100, asking them to name five things relating to the five senses, and asking them to watch your arm as you gently move it and down in the air). If someone you know is having an attack while you are conversing with them over text or call, most of these steps will still be applicable. 

What do I do if I am having an attack?


“In the immediate moments when an attack is occurring, there are several steps a person can take to try to calm themselves down.”

  • The Recovery Village

In case you are having an attack, the first step to take is to acknowledge that you are having one and practice mindfulness. Recognize that what you are experiencing will not lead to death, and do not attempt to fight it. Next, put into use breathing exercises that encourage slow and deep breathing — inhale through your nose while counting from one to four, hold your breath while counting from one to seven, and exhale through your mouth while counting from one to eight. 

Another exercise you may engage in is muscle relaxation exercise, which can be done by tensing your muscles before releasing the tension. While doing this, you can close your eyes and try to picture your happy place, or any location that gives you the feeling of tranquility and relaxation. If you would prefer to keep your eyes open, finding an object to direct your attention to — a “focus object” — can help in grounding yourself. You may also try to repeat a mantra or saying that brings you comfort, and remind yourself that you are going to be okay and that this will eventually pass. At the end of the article, hotlines that you may use are listed. Once you are feeling calmer and if you have previously been prescribed medication, you may take them.

What comes next?

“Staying informed and looking for help when you need it can create a sense of calmness and help you experience less anxiety or panic attacks in the future.”

  • Joseph Rauch, Talkspace

What happens after? As a loved one, supporting someone who experiences panic or anxiety attacks could be exactly what they need. Let them know that though you may not completely understand what they are going through, you are there for them and they are not alone. If you feel that these attacks are causing problems for your loved one, you can gently suggest to them the idea of seeing a therapist if they aren’t already. 

Be patient with them and their situation, and acknowledge all efforts they put into recovery, no matter how small. On your own, you may even try researching and learning about ways wherein you can help and be there for them. Remember that it is also okay to look after your own mental health amidst everything, and that it is okay to set boundaries and to be aware what your limits are. 

Now, if you are someone who experiences these attacks, a few measures that you can take in order to avoid a future attack are exercising regularly, ensuring that you get enough sleep, and avoiding caffeine, smoking, and alcohol. Connect with others, talk or meet up with friends and loved ones, and maybe even try joining a support group. 

Practicing meditation along with breathing and relaxation exercises daily can lessen symptoms and the occurrence of another attack. Managing and reducing the amount of responsibilities that you have to do through giving them up, turning them down, or assigning them to other people can subsequently reduce stress and worry. If these attacks have begun to affect and disrupt your everyday life, however, it may be time to seek professional help from a therapist or a doctor. 

Hotlines

  • National Center for Mental Health (NCMH) Crisis Hotline

  • 1553 (Landline)

  • 0966 351 4518 / 0917 899 8727 (Globe / TM)

  • 0908 639 2672 (Smart / Sun / TNT)

  • In Touch: Crisis Line

  • 0917 800 1123 (Globe)

  • (02) 8893 7603 (Landline)

  • 0922 893 8944 (Smart / Sun)

References

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Words by Isabelle Acop, Copy Edited by Jacob Tambuning & Macy Castañeda Lee

Photo by Macy Castañeda Lee

Talang Dalisay Website
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