How To Spot A Panic Attack Vs Just Feeling Anxious
- Feb 24, 2023
- 4 min read
Updated: Mar 1, 2023
Written by: Rebecca Helps, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Anxiety is good. Anxiety is normal. Anxiety is nothing to panic about. However, when we are overwhelmed, anxiety can turn into a panic attack, which is something to be concerned about.
Why anxiety is a good thing
Before understanding why anxiety is good, we need to understand what anxiety is. Anxiety is a feeling we get when there is a problem. Anxiety is like anger that way. Anger is also telling us there is a problem. I like to say that anxiety and anger are two sides of the same coin. The difference between anxiety and anger is that anger is often more external, and anxiety is more internal.
Anxiety is a good thing because it helps us to know there is a problem. The problem may be in the present or based on past experiences.
Healthy anxiety is our gut telling us something is wrong Our gut has pieced together various details and information subconsciously, identified a problem, and is trying to get our attention to let us know something isn't safe.
Anxiety in relationships can be our subconscious picking up on various red flags. But just because we feel anxious doesn't mean our reasons are valid. It means that we should stop and figure out where our anxiety is coming from and whether or not the problem our anxiety is identifying is a real or imagined problem.
When is anxiety a bad thing
Anxiety is a bad thing when it is out of balance. When a person is overly anxious much of the time, this is not good. Whether someone has a diagnosed anxiety disorder that impacts their ability to function or is a high-functioning anxiety individual, anxiety can end up affecting every aspect of their life. It can feel like nowhere is safe. It can feel like everything is a problem. It can be overwhelming.
When someone is anxious much of the time, they can reach a point where their body can no longer handle the physiological symptoms of anxiety. They end up having a panic attack, also called an anxiety attack.
What are the symptoms of a panic attack?
FYI Signs vs Symptoms: Symptoms are what you experience and report to your doctor. Signs are what your doctor can test or measure for.
You do not need to experience all of these symptoms to have a panic attack. Panic or anxiety attacks could combine these symptoms to varying degrees. The difference between experiencing a symptom of breathlessness or even a combination of symptoms and panic attack is the severity, length of time and feelings of being overwhelmed, disorientated or detached from the world. With an anxiety or panic attack, you may feel you are dying or unable to function.
Possible symptoms are:
Breathlessness (shortness of breath)
Chest pain
Chills or hot flushes
Dizziness
Dry mouth
Fear of dying
A feeling of being detached from the world (de-realization)
Feeling disorientated
Nausea
Numbness or tingling in the limbs or entire body
Overwhelming fear (of losing control or going crazy)
Palpitations
Rapid, irregular heartbeats
Sense of choking
Shaking
Sweating
Trembling
What to do if you have a panic attack
If you have a panic attack, the first thing to do is remind yourself to breathe. Ask your anxiety not to overwhelm you. Remind yourself that you are not going to die. (Talking to yourself helps). Panic attacks can last between 5 to 30 minutes.
If you are unsure if it is a panic attack, heart attack, or stroke, go to the emergency room (ER). The first time you have a panic attack, it is common to think you have a heart attack or a stroke, as the symptoms are very similar. It is better to be safe than sorry.
Prevention is the best way to deal with panic attacks
A counselor/therapist can help you understand the root of your anxiety. Does one specific thing trigger you, or are you regularly in a state of high anxiety?
Suppose you are triggered by one specific thing, like spiders, sharks, or loud noises. In that case, Cognitive Behavioural Therapy could be very beneficial. If you are struggling with generalized anxiety, a therapist who helps you understand and ultimately challenges your belief system can help you resolve the root cause of your anxiety.
In addition to therapy, activities that help you be present help moderate anxiety. Breath exercises, meditation, yoga, running, and dancing in your kitchen are all things that can help to alleviate stress. Having a good laugh can help too.
The most important thing to do when struggling with anxiety is to understand that your stress is trying to alter you into a possible problem. You need to figure out what the problem is and take steps to address it. The problem isn't the spider. The problem is our fear of what the spider could do. Sometimes the only way to deal with fear is to remind ourselves that we are safe and not in danger. A part of you won't believe this, but another part will know it is true. Keep reminding yourself that you are safe until you feel you are.
Rebecca Helps, Executive Contributor Brainz Magazine
Rebecca Helps grew up thinking she was fundamentally flawed and believed people didn't like or want her around. This left her alone, exhausted, anxious, depressed and afraid. Rebecca's anxieties and fears impacted both her personal and professional life. She knew she needed to do something to get her life back on track. Rebecca took action, signing up for a personal growth course, which was also the start of a 3-year counsellor training program.
As a Registered Therapeutic Counsellor, Rebecca uses her counselling skills to help individuals and organizations heal, grow, and be the best version of themselves. Rebecca believes that because we spend most of our day at work, it is essential to foster mental health by bringing psychotherapy directly into our places of work.
