Controlling Anxiety and Panic Attacks

If you have ever experienced chronic anxiety and panic attacks, then you know how scary they can be: racing heart, profuse sweating, dizziness, numbness or tingling in arms or hands, headache, and the sensation of dread.

There is a difference between anxiety and panic attacks, however. Once you recognize the symptoms of each, you will be better prepared.

The difference between anxiety and panic attacks

There are several differences between anxiety and panic attacks. One of the key differences is the trigger. Anxiety can be chronic, but something is causing it. Perhaps you are worried about giving a speech, attending an event, paying this month’s mortgage or rent, or starting a new job. Generally, there is a trigger for anxiety. Panic attacks can come on quickly with no discernable trigger.

Anxiety can build up over time. For example, financial insecurity can cause anxiety as you try to make ends meet each month and fall short. Panic attacks can appear at any time for no apparent reason. There may be an underlying reason for the anxiety leading to a panic attack; you may not be consciously aware of why you are experiencing it.

Anxiety can last weeks or months, depending on the trigger. Many people seek help after they have felt anxiety symptoms for a few weeks and the symptoms are interfering with their daily lives and relationships. Panic attacks typically only last about ten minutes to one hour, but the physical symptoms can make the person feel like they are dying. They should seek help with the first panic attack to rule out any physical conditions.

Although you may feel anxiety symptoms, panic attack symptoms are more intense and cause physical reactions. A panic attack can feel like a heart attack in some people with chest tightness, arm or hand numbness and tingling, dizziness, and indigestion. Check in with your physician regularly to rule out heart attack risk if you are experiencing panic attacks.

The fear of having another panic attack could trigger symptoms. Seek help to learn how to stop a panic attack.

Symptoms of anxiety

• Trouble concentrating.
• Fatigue.
• High blood pressure.
• Heart palpitations or a sensation of fluttering in the chest.
• Muscle tension.
• Excessive sweating.
• Tremors.
• Shortness of breath.
• Rapid or shallow breathing.
• Problems with sleep.
• Dizziness.
• Excessive worrying.

The symptoms of anxiety can overlap with panic attack symptoms.

Symptoms of panic attacks

• Sudden onset of symptoms.
• Trouble concentrating.
• Spike in blood pressure.
• Rapid heartbeat.
• Trembling.
• Chills.
• Hot flashes.
• Stomach cramps.
• Chest tightness or pain.
• Sensation of losing control or fainting.
• Dizziness.
• Feelings of dread or a sensation of impending doom or death.

Panic attacks can be scary, and many people seek medical attention after the first panic attack to rule out heart attacks or other physical conditions.

How to control anxiety and panic attacks

You can learn to decrease the intensity of anxiety symptoms and stop panic attacks with a few methods and lifestyle tweaks.

Practice deep breathing

Several effective breathing techniques, including the 5-4-3-2-1 and the 333 methods, can lessen anxiety and stop panic attacks. An easy first exercise is to close your eyes and inhale through your nose, filling your lungs. After the count of three, exhale slowly through your mouth. Breathe deeply and repeat as needed. Ask a counselor for more simple breathing techniques.

Take a walk

A brisk ten-minute walk may be enough to regulate your breathing and lower your blood pressure. If you cannot get outdoors to walk, turn on some music and march in place. Heart-pumping movement releases endorphins that leave you feeling calmer and happier.

Engage in exercise

If you feel up to it, engage in an exercise you love. Physical movement will increase your cognitive function, making concentrating and solving problems easier. It will also regulate heart rate and blood pressure and help you to breathe deeply.

Practice muscle relaxation techniques

Muscle relaxation techniques can release stress and tension in the body while reducing stress. Try progressive muscle relaxation by lying on the floor and closing your eyes. Starting with your toes, tense the muscles for a moment and then release them. Continue tensing and releasing muscles as you scan your body: toes, feet, calves, thighs, torso, fingers, arms, shoulders, and neck. Afterward, take note of your anxiety level.

Do yoga or stretching exercises

Melt away the tension with deep stretching or yoga poses. You may want to warm up with gentle movement for at least five minutes to avoid stretching cold muscles. You can find stretches online. Start slowly and only go as far as you feel comfortable. The stretch should feel deep without any pain.

Get busy on another task

Sometimes, taking your mind off your worries can lower anxiety levels. Get busy on tasks such as gardening, cleaning the floors, organizing a closet, or decorating. Resume a hobby or favorite activity to distract your mind.

Avoid alcohol, illicit drugs, smoking, and stimulants (like caffeine)

Specific substances can aggravate anxiety symptoms. Overdrinking alcohol, taking drugs, smoking, and consuming too much caffeine can interfere with the fight-or-flight response. Anxiety and panic attacks can worsen these feelings.

Eat balanced meals

Vitamin and mineral deficiency can worsen anxiety symptoms and interfere with hormone production and sleep. Aim to eat balanced meals of lean protein, fruits and vegetables, complex carbohydrates, and healthy fats when hungry. Try new recipes and consult a nutritionist or wellness coach if you need help.

Socialize with trusted friends

Anxiety symptoms can make people want to withdraw. Still, socializing can take your mind off your worries and lower anxiety levels if you hang out with trusted friends. Consider calling a friend, getting together for lunch, or watching a movie. Studies show that laughter helps to brighten mood. Suggest a binge-watching marathon of a favorite comedy series with your friends.

Improve sleep quality

Lack of sleep can raise anxiety levels. Cortisol levels are naturally higher in the morning, so maintaining a sleep routine is imperative for mental health. To sleep better, create a nightly routine. For example, take a warm bath after dinner and then curl up in bed with a cup of tea and a book. Avoid screens for at least two hours before bed as the blue light emitted from devices can interfere with sleep.

Ask for help

Asking for help with your anxiety and panic attacks is commendable and should not be a last resort. Anxiety can interfere with your daily life and relationships. Panic attacks can keep you from taking chances or accepting opportunities due to the fear of triggering another attack. A counselor can help you get to the root of your anxiety and teach you the necessary skills to diminish symptoms.

You can find deep breathing techniques and suggestions online, but a counselor can teach you more methods for controlling anxiety symptoms and stopping panic attacks. This is not an all-or-nothing lifestyle. It will take practice, but you will get better and lessen the intensity of anxiety and panic attacks. Counseling can also help you get to the root of your triggers.

Help for anxiety and panic attacks

Help for chronic anxiety and panic attacks is only a call or click away. Contact our center today to schedule an initial assessment with a Christian counselor. Most counselors work with clients either in person or virtually. Your counselor might also suggest group therapy if needed. The number of sessions varies from client to client based on the severity of their anxiety and panic attacks. However, you and the counselor will create a care plan and reassess regularly.

Don’t allow anxiety and panic attacks to rob you of the life God has given you. You can overcome the symptoms. Ask for help and be willing to try new methods to manage symptoms. Contact us today.