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Highway Night Light

Anxiety & Panic Attacks

Do you often feel anxious about things that are out of your control and struggle to calm down, even when there is no real danger?

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Do you experience sudden intense symptoms such as a racing heart, dizziness, or difficulty breathing, without understanding why?

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Have you ever felt that the world around you is "becoming suffocating" and that you can't control it?

Anxiety is the body's natural response when we perceive a danger or threat. It is completely normal to feel anxious in pressure situations, such as before a presentation or an exam. However, when anxiety becomes excessive and persistent, it affects the quality of life and daily functioning.

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Panic attacks, on the other hand, are sudden and intense episodes of anxiety that manifest with severe physical symptoms, such as a racing heart, suffocation, dizziness, and a feeling of losing control, without any apparent external reason for these symptoms.

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Common symptoms of anxiety and panic attacks:

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  • Constant worry or fear about the future, often without an obvious reason

  • Imminent fear or tension that does not subside

  • Physical symptoms such as a racing heart, sweating, tightness in the chest

  • Feelings of suffocation or difficulty breathing

  • Dizziness or a sensation of fainting

  • Emotional detachment or "out-of-body" sensation during a panic attack

 

Anxiety and panic attacks are common issues that can affect anyone, regardless of age or social status. The causes of anxiety and panic attacks can be multifaceted and may include genetic predisposition, traumatic experiences, high pressures from work or school, or even social pressures and situations that create insecurity. Additionally, excessive anxiety can intensify when individuals lack strategies to manage it or experience chronic stress.

How do anxiety and panic attacks differ?

Although anxiety and panic attacks often coexist, there are some key differences.

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Anxiety:

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  • Usually occurs on a long-term basis and is related to worries about everyday issues (work, relationships, finances, etc.).

  • Leads to heightened alertness and preparation for future events.

  • Symptoms are generally milder and may not be as intense or sudden.

 

Panic Attacks:

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  • Occur suddenly and unexpectedly, without warning.

  • Are more intense and characterized by physical symptoms such as a racing heart, difficulty breathing, and dizziness.

  • Typically last only a few minutes (usually 7-10 minutes), but have a strong impact on the individual.

How psychotherapy can help?

Anxiety and panic attacks are fully treatable with the appropriate therapy. Specifically, Cognitive-Behavioural Therapy (CBT), focused on the "here and now," is one of the most effective approaches for anxiety disorders based on international studies. In the therapeutic framework, you will:

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  • Understand the causes and social factors that contributed to the onset of anxiety or panic attacks.

  • Learn how to recognise the physical reactions of anxiety and how to manage them.

  • Explore family and social behaviour patterns and how they may contribute to the origin and maintenance of the anxious state.

  • Identify the thoughts and concerns that trigger anxiety and learn to manage them.

  • Work on developing healthier and more realistic perceptions of yourself, others, and the world around you.

  • Learn to apply cognitive restructuring strategies to demystify fears and accept situations that cause anxiety.

  • Try exposure exercises to reduce fear and strengthen your emotional resilience in stressful situations.

  • Learn to use breathing and relaxation techniques and grounding techniques to reduce anxiety and find calm during panic attacks.

  • Learn symptom management strategies to help reduce them.

  • Explore strengthening self-esteem and social support.

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