How to Deal with Sudden Anxiety Attacks

My first panic attack was last Christmas Day. It was a panic attack that I didn’t realize at the time. There was no reason to panic. It was filled with joyful celebrations, happy family members, carol singing, and delicious food. I felt holly jolly. My vision suddenly began to blur shortly after I arrived at my father in law’s house. Fearing that something terrible was about to occur, I quickly ran upstairs and sat down on the bed. My heart was racing, my extremities were tingling and my head was racing with racing thoughts. Was I having a stroke? Is it possible that I will need to visit urgent care? It would be embarrassing if my husband had to take me out in front of his family. After some time of being distracted by TikTok and resting, I felt almost back in normal mode and returned to the festivities, though cautiously.

The symptoms continued to worsen over the next few days. I was so concerned, I decided to visit the ER for a complete evaluation. After several tests, all of which came back negative for me, doctors diagnosed my condition as a temporary viral infection and promised that it would be gone within days. I was dissatisfied and turned to the internet. I found suggestions for something more subtle and mental, in addition to the usual search results that showed rare diseases and life-threatening conditions. My screen flashed «Panic Attacks» and «Generalized Anxiety Disorders (GAD),» like someone passionately waving their hands in front my face. Could this all be anxiety? Yes, there was a lot happening at work. Although I was about to assume a new job and take on more responsibility than ever before, the stress of these changes didn’t seem to be enough to cause my nervous system to go into hyperdrive. I thought so.

How can I tell if I am having panic attacks?

My symptoms exploded when I returned to work from the holiday break. I would sweat profusely during a routine Zoom meeting. I was required to give a presentation before the C-suite one day. Panic radiated through me like nagging lightning bolts. It was obvious that stress was having a huge impact on my mental health, but it was difficult for me to accept this new reality. It was absurd. It was easier to treat high blood pressure and an overactive thyroid than a mental condition. I thought anxiety wouldn’t. A cardiologist recommended that I wear a monitor to keep track of my heart activity for a week. He noted that everything looked normal except for a brief period when my heart rate spiked to 185 beats/minute. This is a faster rate than if I was running at maximum speed on a treadmill. The time stamp was perfect for the moment that I presented my presentation. Each doctor’s visit was creating a pattern. My body was otherwise healthy so I was able to accept that anxiety as the final piece.

Anxiety disorders are not something I am alone in. In 2017, more than 40 million Americans were diagnosed with them. The pandemic caused anxiety and depression to rise 25% within the first year. Although my new circumstances didn’t ease the pain, they did serve as a magnifying mirror to my symptoms. Fear of the unknown was overwhelming. I felt like an outsider in my own life, watching as the thoughts and sadness swept over me like a tsunami. Sometimes, at 3 AM, I would wake up covered in sweat and feel lost. Some nights, I had to leave dinner with my husband and go to the bathroom to cry. I found myself often scrolling through my camera roll, looking at the faces of people staring back at us before the holidays. How was this possible? I envied the person I was before anxiety.

The hardest part was not being able to find the source. Although work was part of the problem, I knew that it wasn’t all. When I was eating dinner with my family, or driving to the grocery store on a normal, low-stress morning, I would experience sweaty palms and shallow breathing. GAD is a condition that doesn’t always indicate a problem. Joanne Frederick, NCC. LPC-DC. VA, LCPC–MD. «Someone could be relaxing on the beach and not feel anxious. However, their subconscious may have thoughts or emotions they didn’t want to access. This can lead to anxiety and its symptoms, even though the environment itself is not a danger. Both the body and mind can react to situations in the fight or flight stage.

How to deal with panic attacks

After several weeks of struggling to get a good night’s rest, cancelling plans and having difficulty functioning at my normal capacity, I booked an appointment to discuss the possibility of taking an SSRI. After asking me many questions, the doctor wrote me a prescription for Prozac. My first Prozac dose was effective. I experienced nausea, vomiting and heightened anxiety. These side effects are rare with anxiety medication. They can often be corrected or eliminated with time. However, I was shocked by how my body reacted to the medication. I decided to give therapy another chance and to return to the medication as needed. Christina Furnival (LPCC), while we know that therapy in combination with medication is the best treatment for anxiety disorders according to research, there are times when therapy can be used alone.

Talking with a therapist regularly has made a huge difference in my life. I have gained so many useful tools from them, such as the ability to «lean into anxiety» or how to look at why my symptoms are occurring rather than trying to push them away. To help me reframe negative thought patterns, my therapist uses cognitive behavioral therapy (CBT). My therapist has helped me to see deep-seated triggers I didn’t know existed. She also dissected parts of my life in ways that were completely new to me. Although I have much to learn, almost five months since the onset my anxiety, it feels like I’ve reached the top and I’m heading back down to the ground.

What are the signs and symptoms of panic attacks?

I would not have put myself in a further spiral of anxiety and panic if I had known my Christmas Day symptoms were a panic attack. Common symptoms include a racing or pounding heart. sweats. chills. Feeling dizzy, faint, or weak. Awstin Gregoryg, LCSW, CEO of Connections Wellness Group, says that symptoms include dizziness, weakness, and breathlessness. The symptoms typically last for 30 minutes to an hour, with peaking around 10 minutes. Gregg also notes that there is a difference between anxiety attacks and panic attacks. An anxiety attack is when your body begins to worry about a future situation and anticipates a negative outcome. You may feel a rapid heartbeat or chest tightness. He says that panic attacks are more severe and can be more debilitating than those of anxiety. Both can happen simultaneously: One can feel anxious about something, then experience panic attacks when there is imminent danger.

What can you do to identify the root cause of your anxiety?

Gregg recommends that you see a therapist in order to find the root cause of your anxiety. He suggests that you seek out a therapist if you are unable to visit someone. Meditation and mindfulness techniques can be used to help someone reflect on their anxiety.

Joanne Frederick, LMHC encourages you look for patterns. Is it about travel? Socializing? Speaking in public? Talking to your bosses at work? Argumenting with a partner? Meet new people? Managing multiple tasks simultaneously? Are you worried about your finances? Being alone? Frederick suggests that dreams can be used to help you identify the stressors that cause anxiety and panic.

Are you able to prevent panic attacks from occurring or reduce symptoms when you are on the verge of one?

Furnival explains that the autonomic nervous systems is either all or nothing. This means that if one component of it is turned off, the whole system will respond. Furnival explains that panic attacks occur when your sympathetic nervous system kicks in. This is the body’s fight or flight response. We can stop panic attacks by engaging in deep breathing, grounding techniques and affirmations while you are not experiencing panic attacks. It can be difficult to avoid panic attacks and fearful of them can actually increase their frequency. My therapist suggested that you accept the fact that they are happening and that you should not try to stop them. We find that panic attacks can be managed if we can deepen our breathing and repeat phrases such as «This is a panic attack, it will soon end or I am having panic attacks and I will be fine» and «I will be okay.»

Is it possible to have a panic attack again if you have experienced one at any time in your life?

Anxiety does not have to be a permanent condition. The symptoms will usually subside over time, especially if they are triggered by a family event such as a death or divorce. Frederick says that if someone has never experienced anxiety before that event, it is likely that their anxiety was not a symptom of an anxiety disorder. They simply had an anxiety-provoking experience, reacted appropriately, and then recovered. Your body will continue to react the same way if you have anxiety or panic disorder. She says that people who engage in therapy are more likely to have a longer-lasting decrease in symptoms than those who don’t. If panic attacks become severe and persistent, or impede your daily life, you should consult a psychiatrist to discuss prescription medication intervention.