It is not uncommon for people struggling with anxiety to misunderstand the differences between their intense feelings and panic attacks. The following article does a fantastic job clarifying the difference between these two experiences and the reasons behind them. http://www.healthyway.com/content/panic-attack-symptoms-to-keep-in-mind-even-if-you-havent-been-diagnosed-with-anxiety/
For those with panic disorder, or even times of acute distress, I have found that a few strategies can make all the difference in the world. It provides a sense of control as the body restores chemical balance from the adrenaline rush. In addition, it shortens the amount of time suffering from these upsetting events because the mind is kept from feeding the fear further.
First, learn about the 10 symptoms of panic so you can differentiate between an attack and some other physical condition. At least two of the symptoms are due to wrongly assuming that what is happening is life threatening, exacerbating what is already underway. Accurate labeling can help you remember that the distress will pass relatively soon. https://www.medicalnewstoday.com/articles/8872.php
Work against the tendency to make meaning around the symptoms, only adding to the suffering. Our brains love to find an external reason the panic is happening. However, as the article notes, many times it comes out of the blue. Therefore, let go of the need to know ‘why’ and focus instead on how to get through the moment. Find a mantra that can speak directly to the thought running rampant in your mind. Examples:
“This will pass” instead of “I’m dying.”
“I’m o.k.” versus “I’m going crazy.”
“Breathe” instead of “Shit!!!!!”
Finally, focus on the moment. Panic and anxiety love dwelling on the past or future. “I can’t believe I did that. I’ve screwed up everything!” Or “what if…… then something horrible will happen.” The reality is that during an attack, your brain is unable to process information in any meaningful way. Instead, the thoughts repeat over and ever again like Escher’s drawing of a staircase. Nothing new is added, no solutions are found, and the only outcome is physical and emotional exhaustion. No wonder people feel trapped! In the instances when you think you have the solution, do not be fooled. Panic ignores the frontal lobe where reason, problem solving, short term memory, and abstract thinking occur. Therefore, any answers will be black and white, lacking context, and unable to see larger ramifications. Needless to say, decisions will be not be well informed or even realistic. My advice? Stop trying. Wait until the intensity passes and only then consider what might be important to process.
Although this is an incredibly uncomfortable and upsetting experience, it can be dealt with. This is an area I have specialized in for years and I am proud to say that the ability to eradicate this problem is possible. A medical doctor should be consulted about options available to settle down the nervous system while a therapist can provide further skills and address any underlying emotional causes. Whatever your experience might be, know that this is not something you must just endure, nor something you have to face alone.