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Panic Attacks and Anxiety Attacks: What are they?




Described from Mind, a mental health charity in England and Wales, “Panic attacks are a type of fear response. They're an exaggeration of your body's normal response to danger, stress or excitement”. Many teenagers experience panic and/or anxiety attacks, so this page will provide more information on questions that I feel are most asked. Read below to learn about and gain more insight into panic/anxiety attacks.


I have provided additional resources for you guys to look through and find what helps the best!


Below are questions I asked Mrs. Megan Barfield regarding this topic. Her credentials can be found at the bottom of this page:

  1. Could you first explain the difference between a panic and an anxiety attack? An anxiety attack is brought on by something that causes either anxiety or the symptoms of anxiety (increased heart rate, shakiness, ruminating thoughts, debilitating symptoms, etc.) and can build in intensity over time (though it doesn't have to). A panic attack brings the feeling of dread, coming on rapidly and without warning/without an identifiable trigger. Symptoms may overlap, but there are distinct differences here.

  2. What advice would you give to parents, siblings, relatives, and friends, really people who are witnessing someone who is have an anxiety attack? "Ride the wave" of anxiety with that person and refrain from verbal encouragement that is not possible, such as "don't worry" and "don't be anxious, it's okay." When experiencing an attack of any sort, our cognitive abilities are limited, so focusing on addressing the physical is important. Physical means deep breathing and the T in TIPP (below) to slow your heart rate, grounding yourself, etc.

  3. Are there any ways or advice that can prevent reoccurring panic/anxiety attacks? Therapy/counseling can help someone identify the contributing factors to their anxiety, but you can take initial steps by tracking when you feel anxious to find any patterns you can mitigate, engaging in self-reflection with journaling and mindfulness practices, and, when applicable, avoiding what makes you anxious. NOTE: I don't recommend the last one often. This is only applicable and helpful when the thing you are avoiding can cause you physical harm. In most cases with my clients, I work with them to approach, not avoid, what makes them anxious to help them decrease symptoms long term (in severity and frequency).

  4. What should someone do after experiencing a panic attack? Rest and take care of yourself. Anxiety and panic attacks can be exhausting physically, emotionally, and mentally.

  5. If you are having daily attacks, what is the appropriate next step? If someone has varied attacks- such as over a month they have a couple attacks and then for a period none, is this okay or does this need to be dealt with? Do they need to be addressed? If any symptoms of your life are causing you distress and getting in the way of daily activities, therapy and counseling is a crucial step.

  6. How does one properly/effectively talk it out with someone who doesn't experience such attacks and vice versa (if you suffer from such attacks and want to talk to someone who doesn't experience panic/anxiety attacks)? Be patient. If you don't have the words to describe it and someone is worried about you, there may be difficulties in communicating. You want to feel understood, they want to understand you, so there may be feelings of frustration and disappointment when this doesn't happen.

  7. Can panic/anxiety attacks go away or lessen, is there a way they can be controlled if not? Yes, some people have only 1 panic or anxiety attack throughout their whole lives. See above/below for managing.

  8. Any other background or advice that pertains to this topic of panic/anxiety attacks that you would like to share? Not sure if you were looking for skills, so here are a few tips: Temperature Change - (COLD - hold ice cubes until they melt, jump in a cold shower, place a cold cloth on your forehead/neck/sensitive areas), Intense Exercise - (30 seconds of sprinting, burpees, etc.), Paced Breathing, Progressive Muscle Relaxation - (These come from Dialectical Behavior Therapy and you can google more about each of them. There are also some good graphics online for these). Opposite Action - Also a DBT Skill, which is doing the opposite of our urges with certain emotions to be more effective. This references another answer of mine of approaching what makes us anxious in lieu of avoiding. Worst Case Scenario - Thinking of the worst case scenario for the situation causing anxiety and problem solving what you will do if this happens. The WCS is very unlikely to happen, but if you can cope with that, you can manage anything that may occur!

  9. If you are a teenager and want to reach out to your peers for comfort is this appropriate and recommended or to first get help from a therapist? Of course, you have friends for that reason and deserve to have that support. We want to ensure we don't become dependent on them for solutions and comfort entirely by taking care of ourselves (talking to parents, therapists, engaging in consistent self-care), but friends are a vital part of everyone's system.




Dr. Megan Barfield is a Psychotherapist, certified in Marriage and Family Therapy. If you want to learn more about Dr. Barfield, click on this link: ⬇️


 
 
 

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