Introduction
In the realm of mental health, terms like “anxiety” and “panic attacks” are often used interchangeably, but they represent different psychological experiences. Acceptance and Commitment Therapy (ACT) offers a unique perspective on these conditions, emphasizing acceptance, mindfulness, values, and psychological flexibility. This blog post will delve into the distinctions between anxiety and panic attacks and explore how ACT can be applied to manage both.
What is Anxiety?
Anxiety is a normal and often healthy emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. However, when anxiety becomes a constant, overwhelming, and disruptive presence, it might indicate an anxiety disorder. From the ACT perspective, chronic anxiety often involves excessive entanglement with negative thoughts and feelings that one attempts to rigidly control or avoid, which paradoxically intensifies these experiences.
What is a Panic Attack?
A panic attack is a sudden, intense onset of fear or discomfort that reaches a peak within minutes. It includes symptoms such as palpitations, sweating, trembling, shortness of breath, a feeling of impending doom, or a fear of losing control. Panic attacks can occur as part of various anxiety disorders, including panic disorder, or they can occur spontaneously. In ACT terms, panic attacks might be viewed as an acute manifestation of the body’s fight-or-flight response, often triggered by internalized fears and catastrophic thinking patterns.
Key Differences
- Duration and Intensity: Anxiety is often a persistent state of worry that can last for a long period. In contrast, panic attacks are abrupt and intense but typically short-lived.
- Symptoms and Triggers: Anxiety can manifest as general worrying or specific fears, with symptoms that build gradually. Panic attacks are usually triggered by specific situations and are accompanied by more intense physical symptoms.
- Focus of Fear: Anxiety often concerns future-oriented worries (e.g., fear of what might happen), while panic attacks are usually tied to an immediate sense of current, overwhelming threat.
ACT’s Approach to Managing Anxiety and Panic Attacks
Mindfulness and Acceptance
ACT teaches mindfulness as a way to ground individuals in the present moment, reducing engagement with distressing thoughts. Mindfulness helps differentiate between present-moment experiences and the stories we tell ourselves about these experiences, which are often rooted in past or imagined future fears.
Cognitive Defusion
ACT introduces the concept of cognitive defusion, which involves stepping back from our thoughts and seeing them as just thoughts, not as facts or something that we need to eliminate or react to. This approach helps in managing the overwhelming thoughts that can trigger a panic attack or perpetuate anxiety.
Embracing Values
One of the core processes of ACT is clarifying what is truly important and meaningful—our values. For individuals struggling with anxiety and panic attacks, reconnecting with their values can be particularly empowering. It encourages actions aligned with these values rather than behaviors dictated by anxiety and fear.
Commitment to Action
ACT emphasizes committed action towards living a value-driven life, even in the face of discomfort and challenges. This commitment can often mean accepting the discomfort of anxiety or enduring a panic attack while still moving forward with meaningful activities.
Conclusion
While anxiety and panic attacks may share some overlapping features, they are distinct experiences that can be effectively managed using Acceptance and Commitment Therapy. By fostering psychological flexibility, ACT empowers individuals not to eliminate uncomfortable feelings but to live a full and meaningful life in spite of them. This acceptance, combined with mindfulness, defusion, and value-oriented actions, provides a robust framework for dealing with both chronic anxiety and acute panic attacks.
