Panic Attacks Archives - Khiron Clinics

The Link Between Procrastination and Anxiety

Araminta — Fri, 04 Mar 2022 06:00:44 +0000

Procrastination is something that everybody struggles with from time to time. It’s very easy to put things off – maybe there’s a new film to watch or a book you’ve been meaning to read that’s more fun than writing that report.

However, some people find themselves overwhelmed by their tasks, and others struggle with a perfectionist impulse that means they refuse to start anything out of a fear that it will not be perfect.

Why Do People Procrastinate?

There are many reasons why people procrastinate and put off important tasks:

A need for control – some people may think that procrastinating gives them an extra edge of control over what they are working on because they decide exactly what they do and when they do it.
Being overwhelmed – big projects or tasks that will take hours can overwhelm anyone. However, procrastinators can feel bogged down with the size of what they need to do and will put it off indefinitely.
Fear of failure – a task that is never started can’t go wrong – or so procrastinators think. They are often afraid of failing, especially if they try something new.

Some people procrastinate by staring anxiously at a screen, trying to will themselves to start, whereas others take a more active approach. Instead of working on a task with a tight deadline, they will clean their rooms or wash the dishes – anything but focus on the highly pressured task at hand.

It is also common for people to procrastinate sleep. This is a phenomenon known as revenge bedtime procrastination, in which people put off going to sleep to make room for chores or hobbies.^[1] People may do this for many reasons, such as disliking their jobs or simply doing other things.

Many people can regard those who procrastinate as lazy or assume they have time management issues, but this is not the case. Their reasons for procrastination are closely linked to anxiety.

Active or Passive Procrastination?

There are two types of procrastination: active and passive. Passive is the type most people think of – people who cannot start their most important tasks.

On the other hand, active procrastinators may put off doing something until the last minute because they believe they work better under pressure. In this case, they are not paralysed with the same fear that passive procrastinators are but are motivated by the extra element of time pressure.

Anxiety-Related Procrastination

Many people with anxiety can also struggle with procrastination. People procrastinate for many reasons and in many ways. Some struggle with intolerance of uncertainty, which causes them to procrastinate. Their anxiety may also overcomplicate the issue and make it difficult to decide where to start.

Anxiety-related procrastination is a vicious cycle. Although a task may make people feel anxious, putting it off can make them feel more anxious and create more dread around the task in the long run. Research also shows that procrastinators get worse sleep and feel tired in the daytime, worsening the cycle of procrastination and amplifying anxiety symptoms.^[2]

Large tasks can be especially difficult for people with anxiety. The amount of work it will take may be daunting, and once again, they can have difficulty finding a place to begin. Even if they want to start, they may then talk themselves out of it by telling themselves that they won’t do it right, or someone will react negatively so why bother.

Anxiety can disguise itself behind various other emotions. You may feel angry and blame other people for not completing a particular task and resent having to do the job in the first place.

Procrastination is not a character flaw, nor is it bad time management. It is often a coping mechanism for complex emotions such as anxiety and frustration, which cause people to put off tasks continuously; however, at its root cause, procrastination is an emotional regulation problem.

Perfectionism and Anxiety

Perfectionism is a trait that many anxious people struggle with. People hold themselves to an impossibly high standard and put off starting or completing tasks because they are afraid they will not be perfect.

Perfectionism can often surface in should statements, for example, telling yourself “I should be perfect at this or I shouldn’t do it at all!” This puts a lot of pressure on individuals, and they struggle with getting any work done as they tell themselves that it will not be good enough regardless.

How to Beat Procrastination

It is possible to beat procrastination and work to become more productive:

Improve your decision-making skills – difficult problems can be overwhelming but having good decision-making skills can make tackling the issue much more manageable. Describe your issue in detail and list the actions you can take to solve it, including alternative plans. You can then pick the best one!
Break down your tasks – breaking big tasks down into smaller, bite-sized chunks makes the problem much less overwhelming and helps remove some of the anxiety around the issue.
Use the five-minute rule – the five-minute rule is an excellent technique for those who struggle with procrastination. Set a five-minute timer and complete one small task – it could be part of a larger project or be as simple as starting laundry.
Reward yourself – finishing your tasks should be fun! Have some set rewards to give yourself after you have tackled a particularly menacing task, such as your favourite coffee or watching a movie.
Practice self-compassion – chronic procrastinators are often very harsh on themselves, telling themselves that they are lazy or selfish. Practising self-compassion and talking to yourself kindly can help to increase motivation and overall mental well-being.

However, the best thing to do for anxiety-related procrastination is acknowledge your anxiety. It may be state anxiety about the general project, or you may be struggling with other anxiety symptoms, such as having a sense of impending danger and an increased heart rate.

Avoidance is typical of people with anxiety. They may miss social engagements or events that make them feel anxious and do the same with various tasks and projects.

Conclusion

Procrastination is closely linked to anxiety. Many people find that their anxiety flares up when faced with a large task, causing them to put off the task out of a fear that it won’t be good enough or that it’s simply too much for them to handle.

For those with anxiety-related procrastination, targeting the problem of anxiety can help to solve the procrastination problem.

If you have a client or know of someone struggling with anxiety and perfectionism, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Sirois, Fuschia M. et al. “Self-Compassion And Bedtime Procrastination: An Emotion Regulation Perspective”. Mindfulness, vol 10, no. 3, 2018, pp. 434-445. Springer Science And Business Media LLC, https://doi.org/10.1007/s12671-018-0983-3. Accessed 25 Feb 2022.

^[2] Li, Xiaoyu et al. “Do Procrastinators Get Worse Sleep? Cross-Sectional Study Of US Adolescents And Young Adults”. SSM – Population Health, vol 10, 2020, p. 100518. Elsevier BV, https://doi.org/10.1016/j.ssmph.2019.100518. Accessed 25 Feb 2022.

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Social Anxiety Disorder and Its Link to Trauma

Araminta — Fri, 05 Nov 2021 06:02:10 +0000

It is entirely normal to feel anxiety in certain social situations. For example, you are likely to experience butterflies as you go on a first date. You may even feel nervous before a presentation at work.

However, for those with social anxiety disorder, also known as social phobia, routine interactions can cause considerable stress. As a result, social anxiety disorder leads to an avoidance of social situations that disrupt everyday life and significantly impact a person’s well-being.

In this article, we explore social anxiety disorder and how trauma, particularly childhood trauma, plays a role in developing the condition in later life.

What Is Social Anxiety?

Common, everyday experiences pose a significant challenge to those suffering from a social anxiety disorder. These individuals fear being negatively perceived, judged, and scrutinised. This fear is primarily associated with unfamiliar people or strangers. However, some sufferers find social interaction immensely challenging, even with close friends and family members.

Although social anxiety typically begins in adolescence, it can sometimes arise in early childhood or develop in adults. With up to a 12% lifetime prevalence, it is one of the most prevalent anxiety disorders. This is notably high compared to 7% for post-traumatic stress disorder, 6% for generalised anxiety disorder, 5% for panic disorder, and 2% for obsessive-compulsive disorder.^[1]

The types of experiences that sufferers may find hard to endure include, but are not limited to, the following:

Attending social gatherings and parties
Initiating or engaging in conversations
Going to school or work
Interacting with strangers
Making eye contact
Going on dates
Meeting friends of friends
Entering a room in which people are already seated or in conversation
Returning items to a store
Eating in front of others
Using a public restroom
Using public transport

The severe stress these social interactions cause impacts daily routines, employment, school, relationships, and hobbies. Whilst avoiding anxiety-inducing situations will ease a person’s discomfort in the short-term, long-term avoidance only exacerbates the issue.

Social anxiety disorder can become a chronic and debilitating mental health issue. Recognising the signs and symptoms of the condition and seeking early treatment is paramount for allowing the individual to find confidence and develop skills to allow for stress-free social interaction.

Symptoms of Social Anxiety

Comfort levels in social situations vary significantly from person to person. Feelings of unease, discomfort, or shyness are not necessarily signs of social anxiety. Neither is a lack of interest or enthusiasm for unfamiliar social situations or large groups of people.

Instead, our responses to situations largely depend on our personality traits, life experiences, and upbringing. Some people are naturally more reserved or introverted, whilst others are more extroverted and outgoing.

In contrast to understandable nervousness, social anxiety disorder provokes strong feelings of fear, intense anxiety, and avoidance that interfere with all aspects of a person’s life and render them powerless.

Signs and symptoms of social anxiety disorder may include:^[2]

Fear of situations in which you may embarrass yourself or be negatively judged.
Extreme fear when talking with strangers.
Intense anxiety surrounding social or public situations.
Avoidance of social or public situations.
Excessive anxiety in anticipation of an activity or event
Catastrophising or expecting the worst possible outcome at the event
Physical symptoms, such as trembling, shaking, blushing, sweating, upset stomach, racing heart, muscle tension, and a shaky voice.
Poor verbal communication skills when faced with a stressful situation.
An inability to think clearly.
Over-analysis of performance and perceived flaws and judgements post-event.
Reduced self-esteem, self-worth, and a lack of self-confidence.

Among children, symptoms could be displayed through extreme clinginess to their caregiver, crying, temper tantrums, or refusing to speak.

Social anxiety disorder symptoms often present differently at specific periods. They may even alter over time. If a person is experiencing stress or going through challenging life changes, the symptoms will likely flare up and escalate.

The Implications of Trauma

Research has evidenced that the development of social anxiety disorder is more prevalent among those who have experienced trauma and chronic stress. Some of the traumatic events understood to have predictive value for the onset of social anxiety include:^[3]

Childhood abandonment or neglect
Physical, sexual, or emotional abuse
Bullying
Family or relational conflicts, such as divorce, custody cases, and domestic violence
Loss of a loved one
Postnatal depression or stress during pregnancy or infancy

Studies have demonstrated a direct correlation between childhood traumatic experiences and the onset of severe social anxiety, general anxiety, depression, and low self-esteem among individuals who struggle with social anxiety disorder.^[4]

Social Anxiety and the Brain

As noted above, social anxiety emerges from a convergence of factors, including childhood experiences, genetic predisposition, trauma, and unusual brain functioning.

Studies on the brain of social anxiety disorder sufferers have shown hyperactivity in the region of the brain called the amygdala. The amygdala is responsible for the activation of our threat response system triggering f ight or f light.

This automatic survival response activates an avalanche of symptoms, including increased respiratory action, rapid heart rate, muscle tension, digestive discomfort, a surge in blood sugar, and an overwhelming sense of stress and anxiety as your body prepares itself to flee or fight. ^[5]

Individuals with social anxiety perceive social interactions as legitimate threats triggering this evolutionary danger detection system resulting in a state of hyper-vigilance and stress.^[6]

Fortunately, the brain is remarkably adaptive and can form new connections and neural pathways at any stage of life through effective treatment. ^[7] With effective treatment, those with social anxiety disorder can reorientate their brains to react in a calmer, more rational state during social encounters that pose no real threat.

If you have a client or know of someone struggling to heal from psychological trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and outpatient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For more information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

[1] Unlocking-Potential.Co.Uk, 2021, https://www.unlocking-potential.co.uk/wp-content/uploads/2019/06/Statistics-relating-to-Social-An

[2] Purdon, Christine et al. “Social Anxiety In College Students”. Journal Of Anxiety Disorders, vol 15, no. 3, 2001, pp. 203-215. Elsevier BV, doi:10.1016/s0887-6185(01)00059-7. Accessed 3 Nov 2021.

[3] Schmidt, Louis. “Social Anxiety Disorder: A Review Of Environmental Risk Factors”. Neuropsychiatric Disease And Treatment, 2008, p. 123. Informa UK Limited, doi:10.2147/ndt.s1799. Accessed 3 Nov 2021.

[4] Kuo, Janice R. et al. “Childhood Trauma And Current Psychological Functioning In Adults With Social Anxiety Disorder”. Journal Of Anxiety Disorders, vol 25, no. 4, 2011, pp. 467-473. Elsevier BV, doi:10.1016/j.janxdis.2010.11.011. Accessed 3 Nov 2021.

[5] “What Is ‘Fight, Flight Or Freeze’?”. North West Boroughs Healthcare, 2021, https://www.nwbh.nhs.uk/healthandwellbeing/Pages/Fight-or-Flight.aspx.

[6] Sladky, Ronald et al. “Disrupted Effective Connectivity Between The Amygdala And Orbitofrontal Cortex In Social Anxiety Disorder During Emotion Discrimination Revealed By Dynamic Causal Modeling For Fmri”. Cerebral Cortex, vol 25, no. 4, 2013, pp. 895-903. Oxford University Press (OUP), doi:10.1093/cercor/bht279. Accessed 3 Nov 2021.

[7] Månsson, K N T et al. “Neuroplasticity In Response To Cognitive Behavior Therapy For Social Anxiety Disorder”. Translational Psychiatry, vol 6, no. 2, 2016, pp. e727-e727. Springer Science And Business Media LLC, doi:10.1038/tp.2015.218. Accessed 3 Nov 2021.

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Grounding Techniques for PTSD

Araminta — Fri, 27 Aug 2021 04:41:03 +0000

When someone is in the grips of a flashback or panic attack as a result of Post-traumatic Stress Disorder (PTSD), learning how to return to the reality of the present moment and restore calm by using grounding techniques can be a powerful tool; reinstating serenity and feelings of safety.

Studies have shown that “There is a shortage of suitably qualified therapists able to deliver evidence-based treatment for Post-traumatic Stress Disorder (PTSD), precluding timely access to intervention.” ^[1] While this continues to improve, it is crucial that sufferers learn some helpful techniques they can employ at any time, in conjunction with a Guided Self-Help (GSH) programme of psychological treatment, developed by mental health professionals with expertise in the fields of GSH or PTSD.

Flashbacks or intrusive memories are a key feature of PTSD which cause the subject to lose touch with reality.^[2] They return the sufferer to the source of trauma, dissociating them from their current reality and can be triggered by anything from sounds to smells to changes in light or by people or places. Grounding techniques use the senses to divert attention back to the present and can be perceptual (such as smells or textures) or cognitive in the form of grounding statements or mental challenges, which serve to reassure an individual that they are safe and the trauma has passed. This is also referred to as earthing as it helps sufferers reconnect to their surroundings or get their feet back on the ground. Being able to feel safe is a key element in the recovery process for PTSD sufferers. While it might be hard to imagine something as innocuous as sniffing a lemon or rubbing ice on your arm could be of material benefit, the practice is so effective that it is used in the first stage of specialist treatment for PTSD.

Senses Working Overtime

When it comes to grounding techniques for PTSD, a person’s senses (sight, sound, smell, touch, and taste) can be their best asset.

Here are some examples which can help to reconnect with the present and, most importantly, safety.

Sight

In the spirit of those eye spy or numberplate games played on long and tedious car journeys as a child, the idea is to scan the environment and choose something, then see how many other examples can be found. It could be someone in a blue coat or a red car etc. Spotting something intricate and describing it in detail is another option. This is often a skill we lose as adults anyway, so it can also help with creativity and recall. Similarly, completing puzzles can also be of help.

Sound

It can often be a sound that has caused your flashback into trauma in the first place, and sound is equally powerful at pulling you back out. Speak to someone you’re close to on the phone or in person, put on your favourite music (especially calming music), listen to the wind in the trees or birdsong. If you’re in a very urban area, it is possible to get birdsong on CD or download so you can have some feathered friends on hand at all times.

Smell

The most powerful of all the human senses, smells have the ability (for better or worse) to transport us in time and evoke powerful memories, with one of the most well-known examples of this being Proust’s Madeleine.^[3] Reaching for something with a robust and zingy scent such as citrus fruit or even a ripe soft cheese, especially if you are partial to the taste and smell, can be highly comforting, and if all else fails, you can always take a bite! Scented candles can provide comforting smells for more extended periods, but it’s important not to go overboard as you could become immune to the fragrance.

Touch

Something like ice can be highly effective but is not always at hand. Carrying around a stress ball to squeeze, especially if it is textured like the spikey ones that are available, can be really helpful in offsetting anxiety. They don’t call ‘em stress balls for nothing! Popping bubble wrap is not just the preserve of children and can also serve the same purpose as a stress ball, though this might not be ideal for people who have suffered violent trauma in the form of terrorism or warzones. For others, it can be both satisfying and useful. If you have nothing to hand, clenching a fist as tightly as possible to crush the negative feelings before opening your hand and casting them away can also be very powerful symbolically as well as in the sensation of the clenching, along with wiggling your fingers and toes.

Taste

While biting into the lemon you were smelling might be a bridge too far for some people, sharp or sour tastes can jettison you into the present moment, along with strong peppermints, cough drops etc. If you have a sweet tooth, let some chocolate melt in your mouth or suck on one of those fruit drops your grandmother used to buy in tins (which can make having one to hand very convenient as long as you save them for when they’re needed!).

Another slightly more involved method is mindfulness meditation, either guided by someone or done alone. Studies have shown these to reduce both mental and physical symptoms of PTSD and help build resilience in sufferers.^[4]

To try this technique:

Place your feet firmly on the ground, slightly apart (say, at hip width).
Say the time and date clearly and out loud.
Take three slow, deep breaths filling your abdomen with air, not just your chest.
Look around and say out loud what you can see in the current setting.
Tell yourself you are in a safe place right here and right now.
Describe in detail and out loud items in the room or environment.
Try using visualisation techniques like closing the door on past trauma.
Sing something, recite a poem, rap, or even say your times tables to bring yourself into the present.
Visualise a safe place or somewhere you’d like to go, like a tropical island or focus on things you need to do or future plans that you’re looking forward to.

A combination of techniques will be most helpful, so experiment and work out what is most beneficial for you or go with what you have to hand when necessary. These techniques are very powerful and form the first line of treatment when working with a mental health professional. Still, it may be necessary to get regular support from a trained PTSD specialist to decide on an appropriate treatment plan for your specific issues, which could include guilt or shame, as these go hand-in-hand with PTSD.

Sticking to a routine, socialising, and working are all important for helping sufferers achieve a sense of normality and build supportive relationships. Connecting with people and the environment can facilitate a disconnection from the past and the distressing emotions and memories that go with it and help balance mental, emotional, and physical energies for a happier reality.

Sources:

^[1] Lewis, Catrin et al. “DEVELOPMENT OF A GUIDED SELF-HELP (GSH) PROGRAM FOR THE TREATMENT OF MILD-TO-MODERATE POSTTRAUMATIC STRESS DISORDER (PTSD)”. Depression And Anxiety, vol 30, no. 11, 2013, pp. 1121-1128. Wiley, doi:10.1002/da.22128. Accessed 2 Aug 2021.

^[2] Jones, Edgar et al. “Flashbacks And Post-Traumatic Stress Disorder: The Genesis Of A 20Th-Century Diagnosis”. British Journal Of Psychiatry, vol 182, no. 2, 2003, pp. 158-163. Royal College Of Psychiatrists, doi:10.1192/bjp.182.2.158. Accessed 2 Aug 2021.

^[3] Troscianko, Emily T. “Cognitive Realism And Memory In Proust’S Madeleine Episode”. Memory Studies, vol 6, no. 4, 2013, pp. 437-456. SAGE Publications, doi:10.1177/1750698012468000. Accessed 2 Aug 2021.

^[4] Smith, Bruce W. et al. “Mindfulness Is Associated With Fewer PTSD Symptoms, Depressive Symptoms, Physical Symptoms, And Alcohol Problems In Urban Firefighters.”. Journal Of Consulting And Clinical Psychology, vol 79, no. 5, 2011, pp. 613-617. American Psychological Association (APA), doi:10.1037/a0025189. Accessed 2 Aug 2021.

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Emotional Breakdowns – What is Really Happening?

Araminta — Fri, 02 Jul 2021 05:09:45 +0000

People often say they’re having a breakdown. The Rolling Stones even had a transatlantic hit about a girl whose 19th Nervous Breakdown was imminent, and in times of acute stress, pressure, or both, it can feel that way. In the 21st Century, that term is thankfully outmoded and unacceptable, but the human stress response has not correspondingly evolved beyond the state that gave rise to the term.

Most of the time, we can forge on, dust ourselves off and prepare for the next “crisis”, but in some cases, an emotional breakdown is a very real and much more serious affair.

Physical and psychological symptoms may present as:

panic attacks
difficulty breathing
hallucinations
excessive fear
paranoia
extreme mood swings
unexplained outbursts
detachment from reality (and self)

People exhibiting signs of emotional suffering need support to help them return to a more balanced state and function normally in day-to-day life without a sense of crippling overwhelm.

What Are the Signs?

In Western cultures, some early indicators may be:

increased absenteeism from work or other appointments
lack of attention to personal hygiene
disturbed sleep and eating patterns
trembling or shaking
muscle tension
gastrointestinal and cardiovascular symptoms
dry mouth
lack of focus or recall
unexplained aches and pain

Some people might comfort eat, while weight will seem to fall off others as they are unable to eat due to stress and worry, and at the more extreme end of clinical markers, people can experience suicidal ideation.

What is Really Happening?

This kind of response often indicates an underlying and often undiagnosed co-morbidity with other mental health conditions such as depression, anxiety, or PTSD, with signs varying from person to person and many things potentially being at the root of an episode. Relationship breakdowns, especially in the young, are “one of the greatest harms” that can occur for most humans, with the concept of “Love Trauma Syndrome” being introduced by Richard B. Rosse in 1999.^[1]

Most of us have experienced the feeling of having a broken heart. We have witnessed the phenomenon in others, with each person experiencing and exhibiting symptoms in differing ways and for varying durations. This is just part of the natural process of healing and the human condition, but in some, what has come to be the standard practice of processing these emotions becomes maladapted and can go on for what is considered to be an excessive time period, spilling over onto the unhealthy end of the scale for the sufferer.

Things can become so bad that standard treatment methods like Cognitive Behavioural Therapy are rendered ineffective, and more complex and multi-disciplinary treatment protocols are required. As with many emotional and mental disorders, the root cause of self-regulatory behaviour can be found in childhood or adolescence, driving automatic and unhelpful thought responses and patterns such as perfectionism throughout life.

The Cult of Personality

“Personality has the power to uplift, the power to depress, the power to curse, and power to bless.”

– Paul Harris

Studies have shown a correlation between personality type and attachment styles and a higher likelihood of depression and emotional breakdown.^[2] Often, those with a more robust concept of self who have been on the receiving end of parental and other support network-derived positive affirmation are predisposed to having a stronger personal identity and are less dependent on others for their own sense of security and happiness.

Perfectionism also plays a role in more than its fair share of mental health issues and can lead to burnout and other forms of emotional and physical breakdown. A study undertaken on athletes showed that multiple disciplinary athletes were less likely to exhibit stress and burnout than those who specialised or who were effectively fixated on one particular activity, which can become obsessional in and of itself.^[3] Those with perfectionist personalities can obsess over details and never feel a sense of satisfaction or a job well done, which can compound over time, leading to a catalogue of unhelpful emotional responses, including breakdown.

Emotional Rescue

Understanding that the prolonged habits and behaviours which led to the breakdown in healthy functioning is the key to producing meaningful and lasting results in treatment or, to quote the Rolling Stones again, emotional rescue is paramount.

The simplest explanation is that a “breakdown” is the culmination of an inability to deal with and clear the trauma held by the body, particularly the parasympathetic nervous system, as a response to any or all of the underlying conditions mentioned earlier. These unfinished stress cycles need to find completion with the help of new generation psychotherapeutic treatments informed by neuroscience and developed in America.

This ground-breaking treatment will not re-trigger traumatic events and can help to create a healthy internal voice in the sufferer’s mind to enable them to move forward and break any unhealthy cycles they are stuck in.

If you have a client, or know of someone who is struggling to heal from psychological trauma, reach out to us at Khiron Clinics. We believe that we can improve therapeutic outcomes and avoid misdiagnosis by providing an effective residential program and out-patient therapies addressing underlying psychological trauma. Allow us to help you find the path to realistic, long-lasting recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

Sources:

^[1] Mouchan, Razieh et al. “The Effectiveness Of Schema Therapy On Reducing Symptoms Of Emotional Breakdown”. 2016, Accessed 21 June 2021.

^[2] Moradtalab, Shahnaz, and Asghar Jafari. “Prediction Of Depression In Students With Emotional Breakdown Based On Attachment Styles And Self-Concept”. International Academic Journal Of Humanities, 2014, Accessed 21 June 2021.

^[3] Garinger, Lindsay M. et al. “The Effect Of Perceived Stress And Specialization On The Relationship Between Perfectionism And Burnout In Collegiate Athletes”. Anxiety, Stress, & Coping, vol 31, no. 6, 2018, pp. 714-727. Informa UK Limited, doi:10.1080/10615806.2018.1521514. Accessed 21 June 2021.

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How Do I Survive A Panic Attack?

steve — Wed, 15 Aug 2018 17:46:02 +0000

People often confuse anxiety and panic. Understandably, panic and anxiety are easy to confuse. Panic disorder falls under the general category of anxiety disorders. Panic attacks can be a symptom of anxiety or occur as a standalone event of anxiety. There is, however, a distinct difference between anxiety and panic. Though both an anxiety and a panic attack are built on fear spinning out of control, only a panic attack will lead you to feel like you are dying. An anxiety attack is more likely to convince you you are going to die or that your death is imminent in a very realistic way. What often kickstarts and inspires the climax of a panic attack is suddenly feeling the onset of reality of death. Instead of being convinced death is coming in some way, a panic attack believes that death is already occurring. In laymen’s terms, a panic attack happens when the brain believes it is dying. Many experience suddenly being convinced they are just dying, having a heart attack, losing their minds, or in some other way losing complete and total control over their lives. A tailspin of about 20 minutes on average takes place during which time someone can lose their breath, feel dizzy, not be able to speak, and continue to feel like they are dying. Once the panic attack fades, reality comes into sharper focus once more. Many people experience psychosomatic symptoms like diarrhea or even vomiting. Most people then spend the following days or weeks in a state of panic-induced trauma, terrified of having to relive the experience of their panic attack once more.

Inarguably, panic attacks are simply awful. Though panic attacks are awful, they can be survived. First, it is important to know the symptoms of a panic attack and understand the difference between an anxiety and a panic attack. Second, it is important to know if you are prone to panic attacks. If you experience panic attacks once a month or more, you are going to run into the situation more often than others. Prepare yourself ahead of time by creating cues that can help you cut the panic short. Carry a book, cards, or small triggers that remind you you’re having a panic attack and help you stay connected to reality. Finally, let someone else know that you are having a panic attack. Tell them what you need to feel safe and secure through the entire course of a panic attack taking place. When you are feeling like you cannot support yourself through a panic attack, you can turn to someone you trust, who knows what you need, and can help you get through it.

Learning to be is part of the process of trauma recovery. Stop the cycle of merry-go-round treatment and find the solution you’re looking for in trauma treatment. Through effective residential treatment, Khiron House helps you find the path you need toward health and wellness in recovery. For information, call us today. UK: 020 3811 2575 (24 hours). USA: (866) 801 6184 (24 hours).

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