Anxiety Attacks vs. Panic Attacks: What’s the Difference?

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Woman practicing deep breathing to soothe panic attack

Navigating anxiety and panic attacks can be particularly challenging, especially during the hustle and bustle of December. These terms are often used interchangeably, but they refer to different experiences. Here are some key distinctions:

Anxiety attacks are generally associated with excessive worry and fear. These attacks can develop gradually and are often triggered by stressors or situations that cause significant anxiety. Physical symptoms of anxiety attacks may include:

  • Increased heart rate
  • Muscle tension
  • Sweating
  • Restlessness

While anxiety attacks can be distressing, they typically build up more slowly than panic attacks.

Panic attacks, on the other hand, are intense, sudden episodes of fear that reach their peak within minutes. They are often accompanied by intense physical sensations such as:

  • A pounding heart
  • Shortness of breath
  • Chest pain
  • Dizziness
  • Feeling of impending doom

Panic attacks can occur without an obvious trigger and may feel overwhelming, leading to a strong urge to escape or find safety.

 Soothing your panic & anxiety can become easier with quick strategies like:

  • Deep breathing: Inhale slowly through your nose, counting to four. Hold your breath for a count of four. Exhale slowly through your mouth, counting to four. Repeat until you feel a sense of calm.
  • Mindfulness & grounding: Focus on your senses by identifying things you can see, hear, touch, and smell. Practice mindfulness by paying attention to your breath or a specific object. Ground yourself by reminding yourself of the current date and location.

Our therapists at Here We Go are ready to provide you the professional and compassionate support you need, offering a lifeline during this potentially tough time – reach out & prioritize your mental well-being via our Contact page here.

Polyvagal (or Brain- & Body-Based) Therapies Explained

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Female polyvagal therapist in session

Poly-what? If you’ve been on your own healing journey or have been in mental health circles for some time, you’ve probably heard of polyvagal theory (PVT), or brain- and body-based therapy. Most commonly used to treat the symptoms that result from traumatic experiences (like anxiety, depression, and PTSD),  polyvagal theory is rooted in neuroscientific concepts of brain activation and brain signals. If you’re heard of “fight or flight” (and especially “freeze”) responses to danger, you’re halfway to understanding polyvagal theory!

According to Zencare, PVT posits that our bodies respond to heightened stress, especially in the face of real or perceived danger (whether that danger is physical or emotional). Some of the negative responses to stress, PVT says, can include anxiety, depression, susceptibility to infections, GI issues, and more. The goal of polyvagal theory in therapy is to decrease these responses!

Polyvagal therapists (AKA some of us at Here We Go) educate clients about the vagal system and the vagus nerve – a super long nerve which runs from our brains to our stomachs. Clients will develop an understanding about how this system impacts trauma symptoms and how to activate the vagal system, which combats falling into unhelpful bodily responses to stress. 

Therapists at Here We Go use polyvagal therapies to help you make your brain and body a nicer place to live. Get started with a free consultation here.

Chronic Shame: What It Is & How To Release It

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Person holding a coffee cup with latte.

Shame is a powerful emotion that often lingers beneath the surface, subtly affecting our thoughts, behaviors, and interactions. Unlike guilt, which arises from something we’ve done, shame stems from the belief that there is something inherently wrong with who we are. 

Shame doesn’t always announce itself openly. Instead, it weaves its way into your daily life through subtle – sometimes surprising – signs.

  • You may constantly strive for perfection, fearing that any failure will confirm that you are “not enough.” This can lead to an endless cycle of self-criticism and anxiety over not meeting your own impossible standards.
  • If you avoid sharing your true thoughts, feelings, or experiences with others, it could be rooted in shame. The fear of judgment or rejection can keep you from being open and vulnerable, which can isolate you emotionally.
  • Shame often drives people to seek approval from others. You may say yes when you want to say no, or change who you are to fit in, hoping that external validation will make you feel worthy.
  • A voice in your head may frequently criticize you, labeling you as “stupid,” “lazy,” or “unlovable.” This internal narrative of self-blame is one of the most common manifestations of shame.
  • You might push yourself too hard in some areas of life to prove your worth (overcompensation) or avoid challenges altogether, believing you are destined to fail (underachievement).
  • Shame can make you overly cautious, afraid to take risks in your personal or professional life. The fear of failure or rejection may hold you back from new opportunities or experiences.
  • When shame is deeply ingrained, you may withdraw from others, fearing that they will see your perceived flaws. This can lead to loneliness and a disconnect from meaningful relationships.

Shame can be deeply embedded in our lives, but with the right support, it’s possible to overcome it. Therapy helps you unpack and heal the parts of yourself burdened by shame, allowing you to move forward with greater self-acceptance, confidence, and peace.

If shame is holding you back, consider reaching out for support. At Here We Go, healing is possible, and therapy can be the key to unlocking a life free from that weight – contact us to get started.