Do I Have Panic Disorder If I Have Panic Attacks?

In our daily lives, feelings of anxiety and fear can surface, intermingling in ways that make them tough to distinguish. However, understanding the distinction between the two helps in managing them effectively, leading to improved emotional resilience. While both are natural and common responses to threats, they’re influenced by different triggers and operate on separate timelines. Confusion between these emotions arises because they share physical symptoms and can affect us simultaneously. In this guide, we’ll dissect the differences between the two. What is anxiety? Anxiety is a natural human response to stress, a feeling of unease or apprehension about what's to come. It’s part of the body’s flight-or-fight mechanism that helps us prepare for an immediate threat by getting us to react to the situation. Anxious feelings become a concern when they occur frequently, leaving a person in a persistent state of anxiety. We all can have feelings of anxiety, but people can also have anxiety disorders. It’s an important distinction to recognize.  Symptoms of anxiety The symptoms of anxiety can vary from person to person, but common physical and emotional indicators include: Rapid heartbeat Sweating or trembling Difficulty concentrating Restlessness or irritability Muscle tension and aches Nausea or stomach upset These physical signs are often accompanied by persistent worry and fear about everyday situations, making it more difficult for a person to function in their daily life.  Types of anxiety disorders Anxiety disorders are classified into specific types, including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and phobias. Each type has its own set of symptoms and triggers that can vary from person to person. Explore more: Anxiety Disorders — Here’s What You Should Know What is fear? Fear is also a natural emotion that is triggered by a real and present danger. Functioning as the mind and body's response to an immediate threat, fear motivates us to act in the interest of our survival and safety. It can be triggered by a scary situation, whether it's real or perceived. Symptoms of fear Similar to anxiety, fear also has physical and emotional symptoms that accompany it. These may include: Shaking or trembling Sweating Feeling dizzy or lightheaded Dry mouth or difficulty swallowing Numbness in the body Similar to anxiety, fear is a feeling we all can have, but when the fear becomes irrational, persistent, and significantly distressing, it can evolve into a phobia. Phobias are categorized as a type of anxiety disorder characterized by an intense, excessive, and persistent fear of a specific object, situation, or activity that is often out of proportion to the actual danger presented. Unlike the occasional fear that can be managed or rationalized, phobias can lead individuals to go to great lengths to avoid their source of fear, significantly impacting their daily lives and well-being. The treatment for phobias often includes therapy, particularly cognitive-behavioral therapy, which helps patients gradually build exposure to the feared object or situation in a controlled and safe manner. Understanding ‘fight or flight’ The 'fight or flight' response is the body's reaction to a sudden danger or threat. During this reaction, certain hormones like adrenaline and cortisol are released, and physical changes, such as increased heart rate and blood pressure, occur to prepare a person to either fight the oncoming threat or flee to safety. This response is a survival mechanism that has evolved over time to protect us from danger and harm. The difference between anxiety and fear Fear and anxiety share a common root in the fight-or-flight response, but there are some key differences between the two emotions: Trigger: Fear is triggered by a known or present threat, whereas anxiety can be triggered by both real and imagined future events. Physical symptoms: Both emotions can cause physical symptoms like rapid heartbeat and muscle tension, but anxiety can also lead to digestive issues, sleep problems, and fatigue when experienced long-term. Both emotions involve a range of physical and psychological symptoms that are intended to protect us. However, they can be burdensome if they persist when there is no immediate danger threatening our safety, just as they typically do with anxiety. One major difference between the two is the duration of the feeling. While it can last longer in long-term life-threatening situations, fear is typically short-lived, while anxiety can linger for prolonged periods. Physical symptoms Fear: Immediate and intense; driven by a specific circumstance. Anxiety: Persistent and long-lasting; can be triggered by vague or unknown concerns. Psychological symptoms Fear: Often leads to the need for immediate, direct action. Anxiety: Worry, and a feeling of imminent danger; vague but persistent nature. Being aware of these distinctions will help you manage anxiety or fear effectively, ensuring that responses to both known and unknown threats are appropriate and healthy. Go deeper: Understand how to describe other feelings with our free Emotion Wheel resource. Coping with anxiety and fear Understanding the differences is the first step, but knowing how to cope is where strategies become vital. Here are some of the techniques that can help you manage anxiety as well as fear: Understand your triggers: Identifying what triggers your anxieties or fears is a crucial step in learning how to manage and overcome them. Keep a trigger log, write in a journal, or seek professional help to understand the patterns and root causes. Practice mindfulness: Living in the present moment can be incredibly grounding. Techniques like meditation and controlled breathing exercises can help keep anxiety at bay by focusing on the here and now. Social connection: Opening up to friends and family about your feelings can alleviate the sense of isolation that often accompanies anxiety and fear.  Relaxation techniques: Engage in activities that relax you, such as taking a bath, reading a book, listening to calming music, or trying progressive muscle relaxation. This can help balance your overstimulated system. Exercise: Physical activity is a great way to reduce anxiety and fear. It distracts the mind and releases endorphins that can uplift your mood and energy levels. By addressing anxiety or fear with informed coping strategies, you can work towards reclaiming control and balance in your life. When to seek help Addressing these emotions early on can lead to better outcomes and long-term management, but it’s important to recognize when self-help isn’t enough. If these emotions are interfering with your daily life, it could be a sign to reach out to a mental health professional for further evaluation and help managing anxiety or your fears.  Treatment options for anxiety  Understanding the distinctions between anxiety and fear helps dispel confusion, empowering you with emotional coping strategies and tailored care plans. Several treatment options exist for anxiety disorders, ranging from therapy to medication. Some modalities can also help address phobias or extreme fears. Cognitive behavioral therapy (CBT) CBT is one of the most effective treatments for anxiety disorders. It focuses on changing patterns of thinking or behavior that lead to anxious feelings, helping individuals understand and manage their symptoms better. Dialectical behavior therapy (DBT)  This modality blends cognitive-behavioral techniques with mindfulness practices, focusing on improving emotional regulation by recognizing the triggers that lead to reactive states that can be caused by anxiety disorders. DBT could empower you to interrupt the cycle of anxiety and manage these intense emotional experiences to prevent any escalation of anxiety symptoms. Free resource: How to Soothe Anxiety with DBT Skills Medication In some cases, medication may be prescribed to help manage the symptoms of anxiety disorders. This could include anti-anxiety medication, beta blockers, or selective serotonin reuptake inhibitors (SSRIs) that can help regulate brain chemicals. It’s crucial to discuss the benefits and potential risks with a healthcare provider before pursuing medication. Exposure therapy This form of therapy involves exposing the patient to their fears or anxiety triggers in a controlled environment, helping them become desensitized and learn how to manage their reactions. It is often used to treat specific phobias. Acceptance and commitment therapy (ACT) ACT encourages individuals to accept what is beyond their control while committing to making a conscious behavior change. It's particularly effective for people trying to overcome intense fears and phobias. Remember: Treatment options are not one-size-fits-all, and what works for one person may not work for another. It's essential to work with a mental health professional to find an effective treatment plan for you based on your situation and symptoms and, if applicable, a diagnosis.  How do I know if I have anxiety? If you’re asking yourself the above and wondering if you could possibly have an anxiety disorder, Cerebral is here to help you find answers. In addition to many of our other free therapy and mental health resources, we also offer a free anxiety screener. This tool can help you make an informed decision about whether to seek help from a licensed mental health professional. A self-test can be a useful initial step if you’re looking to get a sense of the level of your anxiety symptoms. You can take a 3-minute self-test to find out where your thinking, behaviors, experiences, and sensations fall on a scale of normal to severe. Images by freepik, freepik, lookstudio, and freepik on Freepik.

The constant tides of change and unpredictability can leave many grappling with the stress that rises when we experience uncertainty. Even for the most resilient individuals, worries and fears can undermine mental well-being. Uncertainty is the breeding ground for anxiety, triggering the fight-or-flight response in the brain. But, by understanding the nature of stress and implementing targeted coping mechanisms, it’s within our power to effectively manage stress and anxiety in the face of the unknown. Let’s explore how you can do just that and build mental resilience. Uncertainty can be a significant cause of stress The human psyche has an aversion to ambiguity. We seek patterns and predictability as a basis for a sense of control in our lives. When this control is threatened or missing, our brains interpret the situation as a stressor.  Why this matters: Chronic exposure to the stress of uncertainty can lead to a variety of mental and physical health issues, including anxiety and mood disorders, distorted thinking, and even heart problems.  What you can do: Recognize that it is a significant issue that deserves your attention and care. Accepting uncertainty leads to mental resilience Acceptance doesn’t mean surrendering. It’s quite the opposite – it empowers you. Accepting that some things are beyond your control can create a sense of direction. It means you can focus on the aspects of life where you have agency and can affect concrete change. Those accomplishments can help you build a sense of confidence that can also counteract the effects of anxiety induced by uncertainty. Acceptance helps adjust your mindset towards one of resilience and adaptation. . How to cope with uncertainty and manage anxiety Navigating unknowns can feel overwhelming, but there are tried-and-true stress management methods grounded in psychological science that can guide us through uncertainty.  1. Take stock of your mental health and feelings Before you can take any action in managing anxiety, you need to understand your starting point. Keep a journal or simply note your thoughts and feelings as they arise. This simple act provides insight into thought patterns and reveals emotions that might have gone unnoticed.  Use this resource: If you’re not exactly sure how to put what you’re feeling into words, Cerebral’s free emotion wheel tool can help. Focus on what you can control to alleviate anxiety Make a list of actions within your control to help mitigate the uncertainty you're facing. These items can range from practical to conceptual, with some examples that include: Create an emergency fund Reach out to your network for help or advice Coming up with a care plan for a sick loved one Going to bed at a reasonable time Work on changing your reaction to certain triggers Recognizing your feelings in the moment  Actively working on these items will provide a sense of empowerment and help reduce stress levels. 2. Reframe your thoughts to improve mental health The cognitive restructuring technique focuses on modifying thought patterns to create a more positive and resourceful mindset. Why this is important: It's not always the situation that causes stress, but rather the thoughts we layer on top of it. Reframing your thoughts is all about finding a balanced way to view the world and the uncertainties it presents. 3. Practice mindfulness to manage stress Mindfulness is a practice of meditation that centers on being present and fully engaged with whatever you're doing at the moment, without judgment. This form of meditation is a proven method to reduce stress levels. Deep breathing can also be an effective way to relax. Check out our guide on how to do breathing exercises. How this helps: With reduced anxiety, you can significantly enhance your ability to cope with the unpredictability of life. 4. Follow a routine to counteract uncertainty Creating a stable framework for your day can be a grounding experience when everything else feels uncertain. This doesn’t mean your routine needs to be rigid, but adding set activities and wellness-building habits to your daily life will bring steadiness and balance. Why this helps: Having a general structure to your day can foster a sense of order and stability, leading to improved stress management. 5. Use therapy to improve mental resilience  When navigating challenging mental landscapes to manage anxiety, sometimes the support of a professional is the most effective tool. A therapist will guide you through the process of managing the stress caused by uncertainty in healthy ways. Consider this: If you’re already stressed and dealing with a lot, online therapy can be a convenient resource because it breaks down real-world barriers like traffic, transit delays, taking the time to get to an appointment, and working within a set office schedule. At Cerebral, we’ve made our scheduling flexible to accommodate even the busiest schedules. Whether you need to connect with a therapist during the day, in the evening, or over the weekend, we've got you covered. After all, accessing mental health resources shouldn’t also cause stress. Getting support in managing stress  No matter what the problem, it’s okay to seek help. Even if you think the issue that’s causing  uncertainty might not be seen as a big deal, your feelings are. The important thing is to approach stress management with effective stress-reducing strategies rather than detrimental coping mechanisms that can sometimes make problems worse. Managing anxiety is a skill you’ll hone over time, as change and unpredictability are inevitable parts of life that will come up again. But, with these strategies, you can transform uncertainty into an opportunity to grow, build mental resilience, and improve self-awareness. Do you feel like the guidance of a highly skilled mental health expert could help you? Learn more about how Cerebral provides convenient and affordable online therapy sessions. Images by pch.vector and lookstudio on Freepik.

Have you ever found yourself in a situation where you're overthinking, jumping to conclusions, or even feeling anxious or depressed, but you can't seem to pinpoint why?  Cognitive distortions may be the underlying cause.  These are thought patterns that have been distorted in some way, leading to inaccurate beliefs or perceptions. The good news is that with awareness, practice, and help from a professional therapist, you can learn to overcome these distortions and live a more balanced life.  In this blog post, we'll delve into what cognitive distortions are, what causes them, and how to best challenge them. What Are Cognitive Distortions? Cognitive distortions, also known as thinking errors, are common patterns of thought that often lead to negative emotions or behaviors. These distortions can manifest in various ways, such as:  Polarized thinking This cognitive distortion involves seeing things in extremes, such as categorizing situations as either completely good or entirely bad, with no room for shades of gray. Jumping to conclusions: This distortion occurs when we make assumptions or draw conclusions without having enough evidence to support them. It often involves mind-reading or fortune-telling, where we believe we know what others are thinking or predict future outcomes without any factual basis. Catastrophizing: Catastrophizing involves blowing things out of proportion and expecting the worst-case scenario to happen. It involves magnifying the negative aspects of a situation while minimizing or discounting any positive aspects. Personalization: This distortion occurs when we take things personally or assume that everything is about us. We attribute external events or other people's behaviors to ourselves, even when there is no direct connection. Labeling: Labeling involves attaching negative labels or judgments to ourselves or others based on a single event or characteristic. It oversimplifies complex individuals or situations and ignores the broader context. Essentially, cognitive distortions are like tinted glasses that color our perception of reality, distorting how we interpret and react to the world around us. By becoming aware of these distortions and challenging them, individuals can gain a more accurate and balanced perspective, leading to improved emotional well-being and healthier behaviors. 10 More Common Cognitive Distortions Here are ten more common cognitive distortions people commonly experience: Overgeneralization: Overgeneralization involves making sweeping conclusions based on a single event or a limited number of experiences. It involves applying one negative experience to all similar situations, leading to a distorted perception of reality. Filtering: Filtering involves selectively focusing on and magnifying the negative aspects of a situation while ignoring or discounting any positive aspects. It creates a skewed perception of reality, where only the negative aspects are highlighted. Emotional reasoning: Emotional reasoning involves believing that our emotions reflect objective reality. It occurs when we assume that our feelings are evidence of the truth, even when there is no logical or factual basis for it. Magnification and minimization: This distortion involves exaggerating the importance or significance of negative events or experiences (magnification) while downplaying or minimizing positive events or qualities (minimization). Should statements: Should statements involve setting rigid and unrealistic expectations for ourselves or others. It often involves using words like "should," "must," or "ought to," which can create feelings of guilt, shame, or frustration. Fortune telling: Fortune telling involves predicting negative outcomes or future events without any logical or factual basis. It often leads to anxiety or worry about things that may never happen. Disqualifying the positive: Disqualifying the positive involves discounting or dismissing positive experiences, achievements, or feedback. It creates a negative bias and prevents us from acknowledging and appreciating the good in our lives. Mental filtering: Mental filtering involves selectively focusing on and magnifying the negative aspects of a situation while ignoring or downplaying any positive aspects. It creates a distorted perception of reality, where only the negative aspects are highlighted. Mind reading: Mind reading involves assuming that we know what others are thinking or feeling without any direct communication or evidence. It often leads to misunderstandings, conflicts, or unnecessary worries. Discounting the positive: Discounting the positive involves dismissing or minimizing positive experiences, achievements, or feedback. It creates a negative bias and prevents us from fully acknowledging and appreciating the good in our lives. What Causes Cognitive Distortions? There is no single cause for cognitive distortions. They may stem from a variety of factors, including low self-esteem, past experiences, upbringing, cultural norms, personality traits, and other environmental factors.  For instance, if you grew up with parents who were quick to blame or criticize, you may have developed a tendency toward negative self-talk. Additionally, if you are exposed to biased information through media outlets, social media, or friends and family members, this can also contribute to cognitive distortions. Thinking Patterns and Cognitive Distortions The relationship between thinking patterns and cognitive distortions is that the former usually dictates the latter.  For instance, if you engage in negative self-talk, such as "I'm good at nothing," or engage in polarized thinking, such as "If I didn't win, I'm a failure," these thinking patterns can contribute to the development and reinforcement of cognitive distortions.  On the other hand, if you practice more balanced thinking, such as "I did my best, and that's enough," you are less likely to fall prey to these thought distortions. How to Best Challenge Cognitive Distortions If you're noticing cognitive distortions in your own life, the first step is to become more aware of them. Pay attention to the negative thoughts running through your head and write them down in a journal or on a piece of paper. Once you've identified them, ask yourself if these thoughts are based in reality or if they are distorted versions of the truth. You can then challenge these thoughts by looking for empirical evidence that supports or refutes them. For instance, if you find yourself catastrophizing about a situation, such as assuming that everything will go wrong, ask yourself what is the likelihood of that really happening or identify what might go right.  You can also practice reframing your thoughts by looking for a more balanced interpretation of the situation or by thinking of alternative explanations. Cognitive-behavioral therapy can help you develop these skills further and provide more specific strategies for challenging different types of cognitive distortions. Experience a Healthier Mindset with Online Therapy Remember that change is possible, and reaching out for support is the first step toward a new chapter in your life. At Cerebral, our therapists specialize in helping individuals overcome cognitive distortions. They can work with you to identify and challenge these patterns, guiding you towards more balanced and accurate thinking. And best of all, you can meet with them in a convenient and safe online space. Join Cerebral and get the professional support you need to experience life with a healthier mindset.