Have you ever experienced a panic attack? If so, you already know how scary and even debilitating they can be. The symptoms can sometimes be so intense that people make their way to the doctor or emergency room to make sure that what they’re experiencing isn’t fatal! Luckily, there are ways to help during these moments to decrease physical symptoms and emotionally cope.
But what is the difference between a panic attack and anxiety?
Pretty often we hear these two words used interchangeably, but in actuality, they are two separate experiences. Let’s start with anxiety, which is typically brought on by stress, worry, fear, or a distressing situation. Anxiety usually has a specific cause and can gradually grow stronger over time, and the symptoms can present as feeling stressed, nausea, chest tightness, sweating, trembling, accelerated heartbeat, restlessness or worry. Anxiety can be experienced as mild, moderate or severe, and can be tolerated as you go about your day in most cases.
While the symptoms of a panic attack can mirror those of anxiety, there are a few major ways to differentiate what is happening for you.
Firstly, panic attacks most often have no recognizable cause and can come at any moment. This can make them especially scary! Their unpredictable nature can also cause you to then worry about when you might experience one again and therefore try to avoid anything related to what was happening around you when you first experienced an attack.
A second defining difference between the two is that a panic attack usually only lasts approximately 20 minutes, which can feel like FOREVER, while anxiety is often longer-term.
Third, a fear of dying and feeling detached from the world or your physical self are two symptoms solely experienced during a panic attack. These two symptoms, in combination with accelerated heartbeat and chest tightness, are what most often send people to the emergency room in fear of something being biologically wrong.
So to help slow yourself down, decrease your symptoms, and recenter… what can you do?
Being aware of your experience and symptoms is the most important. Identifying your symptoms in the moment and having a sense of understanding when experiencing panic can help you begin talking yourself down. Without knowing your symptoms, it can be easy to lose all sense of control and begin believing you’re in physical danger. 
Once you have a good idea of how a panic attack affects you, you can begin using verbal affirmations to decrease fear and worry about your physical wellbeing.
Saying things such as “I am healthy and I am safe” or “this will pass, it will not last forever” can help to normalize what is happening and ground yourself. If you have a partner, roommate, friend or family member that you trust and is aware of your symptoms, making them aware of how to verbally assist you in these times can also be a big help.
Another helpful tool is breathwork.
Since shallow breathing, chest tightness, and accelerated heartbeat typically come with the territory, breathing exercises are extremely beneficial. Try taking deep breaths through your mouth and out through your nose for a slower exhale. Box breathing is another helpful strategy, in which you inhale for four seconds, hold for four, breathe out for four and hold one last time for four more seconds. You can also draw in breaths while imagining the air is flowing directly into the uncomfortable place in your body, whether that be your upset stomach, tight chest, or trembling hands.
Next up, ground yourself.
If you’re feeling detached from your physical self or the world around you, grounding yourself in the present moment is crucial. Try the 5-4-3-2-1 technique for the senses. In this technique, you mindfully identify things you can see, touch, hear, smell, and taste. You can also try to pick something close to you to describe it as thoroughly as possible. Another tip is taking your hands, rubbing them together, and noticing the warmth, texture of your skin, hardness of your nails, and so on. Use the world around you to help bring yourself back to the present moment and place you are in.
Lastly, do less.
Sometimes, your brain has potentially been overstimulated. If you find grounding, affirmations, breathwork, or other strategies to be unhelpful, it might be best to lie down and close your eyes. Even if it’s right on the floor. Lying down and closing your eyes can help block out the noise and help your mind and body reconnect.
In some instances, medication can be prescribed. This is usually reserved for those who regularly experience panic attacks which are severe in nature, and is only done with the help of a trained professional.
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