Catastrophic misperceptions of events can become panic attack triggers. Many people suffering from anxiety are unable to differentiate between what is possible and what is unlikely to happen. That’s how your mind automatically jumps to the worst-case scenario and may cause a panic attack.
Over-analyzing or overthinking a situation causes anxiety, which can lead to a panic attack. This is particularly true if it makes you anticipate a future event in a pessimistic way or believe others perceive you negatively.
Panic Attack Vs Anxiety Attack
Anxiety attack is primarily what we feel when we are concerned about a future event and expect a negative outcome. It is frequently associated with physical symptoms like muscle tension and a general sense of unease. And it usually happens gradually. A panic attack differs from an anxiety attack in some aspects. It is associated with a sudden onset of intense fear resulting from an impending threat or the fight-or-flight response that we are genetically programmed to have to deal with immediate danger.
Difference Between Panic Attacks and Having a Panic Disorder
Many people might only experience a single panic attack throughout their lifetime and others might have frequent panic attacks causing them to live in constant worry. In some cases, this stress and anxiety can make an individual change their behavior to avoid any situations that could trigger another panic attack. Experiencing recurrent and unexpected panic attacks is diagnosed as panic disorder. These attacks involve a combination of emotional, physical, and cognitive symptoms and usually peak within 10 minutes before gradually dissipating. It is essential to understand that not everyone who experiences a panic attack necessarily has a panic disorder — such a diagnosis must be confirmed by a healthcare professional.
How to Stop a Panic Attack?
Before wrapping up the article, here are some tips for you to practice if you or your loved one is having panic attacks.
- Practice deep breathing by inhaling through your nose, holding your breath while counting to 5, and finally exhaling through your mouth.
- Use your senses to ground yourself back at the moment. Focus on what you are seeing, touching, or listening to.
- Prepare a list of images you can visualize when having a panic attack.
- Adopt a healthy lifestyle including exercise and a healthy diet.
- Practice muscle relaxation once daily.
Panic attacks are mentally and physically exhausting, and they are usually difficult to deal with. If you or your loved ones are experiencing panic attacks, the best way to get rid of them is to ask for professional help. Mango Clinic provides effective online treatment for panic attacks offering you a detailed evaluation and professionally developed personalized treatment plan.