Self assessment : Panic attacks

No, though sometimes used interchangeably, panic attacks and anxiety attacks are two qualitatively different experiences. While panic attack is a clinically recognized term defined in the DSM, anxiety attack is a colloquial term (one recognized by most mental health professionals) used to describe one’s experience of a sudden surge in anxiety. Anxiety attacks onset gradually, tend to be more prolonged, are usually associated with a trigger, and can have mild physical symptoms like shortness of breath. Panic attacks are often acute, sudden, unexpected, characterized by intense physical symptoms and terrorizing feelings of losing control or safety. If you’re experiencing either anxiety attacks or panic attacks, be sure to thoroughly describe your symptoms to your healthcare provider to avoid confusion

Panic attacks, even though they do not lead to any lasting physical damage, can be an extremely overwhelming and scary experience. The first time you have one, it is natural to feel confused and worried. Panic attacks can sometimes mimic heart attack symptoms like palpitation, laboured breathing, tingling in face and body, etc. In case of a heart attack, palpitations are accompanied by extreme pressure or pain in the chest that radiates throughout the left arm, one may have cold sweats without any emotional trigger, and symptoms usually worsen if one moves. Whereas in panic attacks, symptoms usually peak within 5-10 minutes and subside in 15-20 mins on their own. It is still a good idea to monitor your overall health after an episode. Consider consulting a GP to rule out any cardiac or respiratory issues if it’s your first episode.

Yes, in some cases it is. Although panic attacks often feel sudden, some people can feel it gradually building up, especially if they’ve had them for a considerable duration. One may notice physical sensations like shallow breathing, restlessness or a heaviness in the chest. Emotional and cognitive overwhelm usually precedes a panic attack; so racing thoughts, brain fog or anxiety and emotional build-up like feeling overwhelmed, or attacked or trapped can be noticed. Tracking one’s patterns and triggers can definitely help in getting a better understanding and anticipating their panic attacks. However, it is worth mentioning that predicting doesn’t always mean preventing; you may be aware that you’re about to have a panic attack and still experience its full effects. But this does offer you the opportunity to prepare for and better manage the attack

Yes, it is possible for one’s panic attacks to have their roots in childhood and early development. If one experienced childhood neglect, unpredictable environments where their physical/emotional safety was threatened, it is possible for these factors to shape one’s panic attacks. Sometimes, panic attacks can be triggered if one anticipates, remembers or experiences these early traumatic events. If one feels unsafe, overwhelmed or helpless, panic attack is the body’s survival response to this real or perceived threat. Please note that not everyone who experiences panic attacks has childhood trauma; but exploring one’s early emotional environment can offer important clues in understanding the onset and management of panic attacks

Since panic attacks usually follow a feeling of overwhelm, or being “on edge” certain habits and lifestyle factors that physically overwhelm you can intensify your panic attacks. Poor sleep quality and irregular sleeping patterns, high caffeine and sugar intake, skipping meals and insufficient intake of water are all patterns that if continued for longer duration can affect your experience of panic attacks. Moreover, excessive screentime and constant stimulation, overworking without emotional downtime and little to no physical movement can worsen one’s symptoms. All these patterns affect how you react to stress and negative environments; hence maintaining a healthy lifestyle is an important step in managing panic attacks.