We cannot solve our problems with the same thinking we used when we created them.” – Albert Einstein
Let me take a wild guess. You’re not exactly sure if you’re going to get better, right?
This is especially true if you were dragged into anxiety by one of those “out of the blue” panic attacks.
Although not all anxiety problems are triggered by panic, many are. That was the case for me.
I remember it well. A crashing wave of fear terror mixed with palpitations, dizziness, sweating and the sense that I just might not make it out alive.
But you know what? I did make it out alive. And so will you. No matter how bad it gets, you’re not dying.
Yet, and I’m just being honest with you, having a panic attack can trigger long-term problems with anxiety.
In some ways you’re just never the same. Panic attacks have a special way of bringing you face to face with fear and mortality like nothing else can.
But that’s certainly not the whole story.
Although your first panic attack seemed random, chances are that it wasn’t random at all.
Most anxiety disorders are triggered by a perfect storm of circumstances which usually start with family history.
Maybe it was your mom, your grandma, or some long forgotten relative that passed on the fear bug, but usually abnormal anxiety is born in DNA.
That being said, sometimes abnormal anxiety stems from major life transitions which in some people causes a tremendous amount of stress.
Add to that major triggers, like trauma, health problems (real or perceived), even drug use and bang, we have a problem.
The combination of an underlying vulnerability, mixed with real life problems, can open you up to a significant stress response, like a panic attack, for example.
But, of course, that’s just one piece of the puzzle. There’s also the psychological aftermath to contend with.
Panic attacks are a lot of things, including rare. It’s not like most people know what they feel like or even what they are.
So when you were struck with panic you may not have known what was happening to you and therefore didn’t have the words to describe the experience accurately.
What’s more likely is that you used words you already knew to sort out what was happening. The trouble with that is that most words in your vocabulary don’t come close to describing anxiety correctly.
So your panic attack turned into “heart attack,” or “crazy.” There was simply no point of reference.
This leaves a long-lasting imprint on your brain. One that screams danger and death every time anything even remotely close to your panic symptoms reappear.
The good news is that there’s a lot you can do to decrease the impact that your first panic attack had on you.
You can even change the negative thinking that has sparked your long running battle with fear (that’s what this is really about).
Anyway, like good ole Albert pointed out, solving problems takes a new way of thinking. And that’s what I want to help you with today.
So in this week’s episode of The Anxiety Guru Show I explore:
- The difference between causes and triggers of abnormal anxiety
- Why panic attacks cause long-term problems
- How to understand exactly what happened to you
- And what you can do about it
To listen, just click on the listen icon. And don’t forget to leave your brilliant comments below!
I agree, as always, Paul. But, to say you have a panic attack and you’re screwed with anxiety for life is obviously just creating anxiety in people. I first met abnormal anxiety with a panic attack. I’ve came a long ways in the 15 months since it happened. It’s been very difficult, but to say we’re stuck with anxiety the rest of our lives just isn’t right. I know that’s not what you were trying to say as you’ve recovered and your’s came with a panic attack as well. Yes, panic attacks can trigger severe abnormal anxiety. Yes, you can heal from it.
I am waiting with baited breath to see if there is any way I can receive the webinar programme here in the UK Paul as I’d LOVE to do this! For me, it was the first panic attack after a stressful event regarding a serious health event that got this rollercoaster rolling, so this week’s subject totally rings true to me. I know that I had all that anxiety bubbling away for years prior, but this is what tipped it over the edge into abnormal anxiety. Thanks for another great blog and podcast, Paul! 🙂
I don’t agree completely that the panic attack triggers anxiety forever. As a kid I always had anxiety, especially social anxiety. THEN in my early 20’s (when it seems most people get there first one) I had my first full blown panic attack. So now you have a more heightened awareness of the anxiety. As I look back, I actually have less anxiety now, then I did when I was a kid before my first panic attack. It didn’t go away on its own, it has taken a lot of hard work, and that first year was brutal, but with help we manage the anxiety better and get the tools needed from that first panic attack.
Hey Steve,
I think you got my message exactly right. Panic can trigger abnormal anxiety and it can be treated. I just wanted to note that some people, sadly, don’t really get better. That’s not happy news, it is just the truth in some cases. In my view though, it’s never too late to try and get better. Whether it’s been 10, 20, or 30 years. Better late than never!
Oh gosh, Paul!! On your comment to Steve – do you think that’s wise to say some folk don’t get better here? I know it may be the truth but some folk could take that as THEY will never get better and it could send them in a downward spiral. The anxious mind when tortured loves to grab hold of ‘I will never get better’ in any case. Maybe better to say that folks can always WORK TOWARD getting better? I particularly worry about folk with mixed anxiety/depression seeing this and thinking they will never get well as they always seem to take a worse beating. I know this particular post has made me feel rather worse today than I would like. Sorry Paul, but I just have to be honest. 🙁
Hey Paul,
Would you care to surmise WHY those people don’t get better? Is it just something biologically/structurally broken in them? Or is it because they are unwilling to do/face what will get them better. It’s weird that most studies show that 75% of people get better. Why is the other 25% not getting better? Motivation? Genetics?
Hey Matt, indeed! First, just because a topic is negative does not mean that it should be avoided. When people avoid certain topics it is avoidance, which is not a good thing. Avoidance is an anxiety based behavior that should be challenged wherever possible.
Anyway, in my view ALL people with abnormal anxiety can improve, even if they have a biological disposition towards being anxious. The main reason people get stuck is because they don’t take recovery seriously.
Many anxious people do enough work to help themselves avoid feeling terrible in the short-term, but often stop short of going deeper than seeking reassurance either through web research, seeing their doctor, or speaking with a friend or family member for temporary relief. It’s an up and down cycle that is tied to the fact that anxiety goes up and down as well.
Typically when anxiety strikes an anxious person might be on top of it; learning, exercising, yoga, whatever, but as soon as the symptoms decrease or disappear temporarily so do all their efforts at getting better.
Actually, this makes sense. People get anxious, but they are also busy. We are all overextended, over-scheduled, and have a ton of things to do on most days. Sitting down, developing goals, a plan, and sticking to it can be hard – just like it is for folks that try to lose weight, for example. It’s not that they don’t care, of course they care.
It’s just hard to figure it all out and results usually don’t come quickly, which is another factor that stunts progress. We all want everything NOW. And if we don’t get what we want instantly we often disengage.
In my experience, and I’ve been at this for 15 years, the people that get better are the serious types. They get educated, take action, then stay motivated while they continue working towards their goals. Recovery from anxiety is exhausting, there’s no doubt about it. However, remaining anxious is a real possibility for some people.
That sucks, but I’m not going to sit here and hide that fact – that simply isn’t helpful. What I hope is the opposite. I want to encourage people to take their recovery in their own hands and get serious for their own sake. Okay, end of rant. Good question Matt!
Hey Paul,
Thanks for the response. I fully understand what you mean about feeling a bit better, and then dropping the methods that are helping you do so, as I’ve been guilty of that over the past year and a half with my anxiety disorder. It’s taken this long to realize that this is something I’m going to need to work at for the long haul, and that lifestyle changes are in order, which is okay with me.
I agree with your points above about those who don’t recover. When you look at studies regarding either SSRI’s or CBT, there is always a gap (25-40%) of people who don’t respond or recover, but no one ever takes the time to discuss WHY people might be treatment resistant. For SSRIs, I believe that most of the effect is due to placebo, but I’m no researcher, and I could be wrong (and there is NOTHING wrong with placebo). For CBT, I would guess exactly what you said, that some people don’t a) keep up with the work or b) do it earnestly enough to get results. However, I also wonder in CBT studies if they control for people not doing the work, etc. For example, if 75% of people got better and 25% didn’t, did the 25% still do the same work and with the same attitude? I never see anything that discusses this topic. I doubt that the 25% are some how inherently different than the other 75%, but again I wouldn’t know because I’m not a researcher.
Either way, I can’t really worry about somehow being in that 25% who won’t get better, as that’s in the future, and I’ve seen stories that even some of the worst people have gotten better. In fact, it’s typically when I feel at my worst that I practice techniques at my best. Plus, what do I have to gain from being pessimist? 🙂
Just to say Paul and Matt – thank you!!!! This really got me thinking after your last comments and yes, I am guilty of stopping doing the work when I feel a wee bit better too. With reflection, I appreciate your honesty greatly Paul. It is gained from 15 years personal experience, after all!
It was a panic attack which triggered my anxiety. I think to some level it was there in the background but the attack pushed it to a conscious level.
That said, I definitely do not believe that this means you then have to have anxiety for good.
For me it’s all about knowledge, dedication and time, with these 3 anyone can get better, but they have to make the right choices to do so. This is where a lot of people seem to go wrong.
Hugo