Anxiety Attack vs Panic Attack: Do You Know The Difference?

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The terms are sometimes used incorrectly, but have quite different meanings. Dr. Julie Smith, psychologist, explains in this short video:

Important distinctions

Anxiety attacks are not clinically recognized terms and lack a clear definition, often used to describe a build-up of anxiety before anticipated stressful events (e.g. social gatherings, medical appointments, etc, though of course what it is will vary from person to person—not everyone finds the same things stressful, or has the same kinds of anticipations around things).

Panic attacks, in contrast, are sudden surges of intense fear or discomfort that peak within minutes. They are characterized by symptoms including at least 4 of:

  • palpitations
  • sweating
  • shortness of breath
  • chest pain
  • dizziness
  • fear of losing control or dying

There’s a misconception that panic attacks never have identifiable triggers while anxiety attacks always do.

In reality, both can occur with or without a clear cause. Panic attacks can arise from various conditions, including trauma, OCD, or phobias, and don’t necessarily mean you have a panic disorder. They can also occur as a drug response, without any known underlying psychological condition.

You may also notice that that list of symptoms has quite a bit of overlap with the symptoms of a heart attack, which a) does not help people to calm down b) can, on the flipside, cause a heart attack to be misdiagnosed as a panic attack.

In terms of management:

  • In the moment: breathing exercises, like extending your exhalation (a common example is the “7-11” method, inhaling for 7 seconds and exhaling for 11 seconds), can calm the body and reduce panic symptoms.
  • More generally: to prevent panic attacks from becoming more frequent, avoid avoiding safe environments that triggered an attack, like supermarkets or social gatherings. Gradual exposure helps reduce anxiety over time, while avoidance can worsen it.

If panic attacks persist, Dr. Smith advises to seek help from a doctor or psychologist to understand their root causes and develop effective coping strategies.

For more on all of this, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

How To Set Anxiety Aside

Take care!

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  • The 7 Approaches To Pain Management

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    More Than One Way To Kill Pain

    This is Dr. Deepak Ravindran (MD, FRCA. FFPMRCA, EDRA. FIPP, DMSMed). He has decades of experience and is a specialist in acute and chronic pain management, anesthesia, musculoskeletal medicine, and lifestyle medicine.

    A quick catch-up, first:

    We’ve written about chronic pain management before:

    Managing Chronic Pain (Realistically!)

    As well as:

    Science-Based Alternative Pain Relief

    Dr. Ravindran’s approach

    Dr. Ravindran takes a “trauma-informed care” approach to his professional practice, and recommends the same for others.

    In a nutshell, this means starting from a position of not “what’s wrong with you?”, but rather “what happened to you?”.

    This seemingly subtle shift is important, because it means actually dealing with a person’s issues, instead of “take one of these and call my secretary next month”. Read more:

    What is Trauma-Informed Care?

    Pain itself can be something of a many-headed hydra. Dr. Ravindran’s approach is equally many-headed; specifically, he has a 7-point plan:

    Medications

    Dr. Ravindran sees painkillers (and a collection of other drugs, like antidepressants and muscle relaxants) as a potential means to an end worth exploring, but he doesn’t expect them to be the best choice for everyone, and nor does he expect them to be a cure-all. Neither should we. He also advises being mindful of the drawbacks and potential complications of these drugs, too.

    Interventions

    Sometimes, surgery is the right choice. Sometimes it isn’t. Often, it will change a life—one way or the other. Similar to with medications, Dr. Ravindran is very averse to a “one size fits all” approach here. See also:

    The Insider’s Guide To Making Hospital As Comfortable As Possible

    Neuroscience and stress management

    Often a lot of the distress of pain is not just the pain itself, but the fear associated with it. Will it get worse if I move wrong or eat the wrong thing? How long will it last? Will it ever get better? Will it get worse if I do nothing?. Dr. Ravindran advises tackling this, with the same level of importance as the pain itself. Here’s a good start:

    Stress, And Building Psychological Resilience

    Diet and the microbiome

    Many chronic illnesses are heavily influenced by this, and Dr. Ravindran’s respect for lifestyle medicine comes into play here. While diet might not fix all our ills, it certainly can stop things from being a lot worse. Beyond the obvious “eat healthily” (Mediterranean diet being a good starting point for most people), he also advises doing elimination tests where appropriate, to screen out potential flare-up triggers. You also might consider:

    Four Ways To Upgrade The Mediterranean Diet

    Sleep

    “Get good sleep” is easy advice for those who are not in agonizing pain that sometimes gets worse from staying in the same position for too long. Nevertheless, it is important, and foundational to good health. So it’s important to explore—whatever limitations one might realistically have—what can be done to improve it.

    If you can only sleep for a short while at a time, you may get benefit from this previous main feature of ours:

    How To Nap Like A Pro (No More “Sleep Hangovers”!)

    Exercise and movement

    The trick here is to move little and often; without overdoing it, but without permitting loss of mobility either. See also:

    The Doctor Who Wants Us To Exercise Less, And Move More

    Therapies of the mind and body

    This is about taking a holistic approach to one’s wellness. In Dr. Ravindran’s words:

    ❝Mind-body therapies are often an extremely sensitive topic about which people hold very strong opinions and sometimes irrational beliefs.

    Some, like reiki and spiritual therapy and homeopathy, have hardly any scientific evidence to back them up, while others like yoga, hypnosis, and meditation/mindfulness are mainstream techniques with many studies showing the benefits, but they all work for certain patients.❞

    In other words: evidence-based is surely the best starting point, but if you feel inclined to try something else and it works for you, then it works for you. And that’s a win.

    Want to know more?

    You might like his book…

    The Pain-Free Mindset: 7 Steps to Taking Control and Overcoming Chronic Pain

    He also has a blog and a podcast.

    Take care!

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  • The Vegan Instant Pot Cookbook – by Nisha Vora

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    We all know that we should “eat the rainbow” (and that no, Skittles do not count)… So why do we often find ourselves falling into the same familiar habits and well-worn comfort foods?

    Nisha Vora, of “Rainbow Plant Life“, is here to make things a lot easier—brightening up our plates is her mission!

    In this Instant Pot-authorized, beautifully illustrated cookbook, Vora offers us 90 recipes to do just that. And because it’s an Instant Pot cookbook, they’re all super easy.

    What if you don’t have an Instant Pot? Well, don’t tell Instant Pot we said this, but another pressure cooker brand will work too. And if you don’t have any pressure cooker, the recipes are modifiable for regular pots and pans. The recipes also lend themselves well to slow-cooker cooking, for that matter!

    Where Vora really excels though is in making mostly-one-pot dishes beautiful and tasty.

    The recipes, by the way, are drawn from cuisines from all around the world, and cover:

    • summer and winter dishes
    • breakfasts, sides, mains, desserts
    • the healthy and the decadent (and sometimes both!)

    As for the presentation of each recipe, we get at least one full-page photo of the finished dish and sometimes extras of the steps. We get a little intro, the usual information about ingredients etc, and a no-fuss step-by-step method. It’s very easy to use.

    If you have allergies or other dietary considerations, this book is pretty mindful of those, making substitutions minimal and easy.

    Bottom line: this comprehensive book will seriously brighten up the colors of your cooking!

    Click here to check out “The Vegan Instant Pot Cookbook” on Amazon and get brightening up your dishes!

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  • Exhausted To Energized – by Dr. Libby Weaver

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    There are very many possible causes of low energy; some are obvious; some are not.

    Dr. Weaver goes through a comprehensive list that goes beyond the common, to encompass also the “not rare” options—how to test for them where appropriate, and how to improve/fix them where appropriate.

    Thus, she talks us through the marvels of mitochondria (including how to keep them happy and healthy and how to promote the generation of new ones), antioxidant defense mechanisms, coenzyme Q10 and friends, B vitamins of various kinds, macronutrients, the autonomic nervous system, sleep and its many factors, blood oxygenation, digestive issues, what’s going on in the spleen, the gallbladder, the liver, the kidneys, the adrenal glands, our thyroid goings-on in all its multifarious wonders, minerals like iodine, iron, magnesium, zinc, our epigenetic factors, and even psychological considerations ranging from stress to grief. In short—and we have shortened the list to pick out particularly salient pointsquite a comprehensive rundown of the human body to make your human body less run-down.

    The style is on the very readable pop-science, and/but she does bring her professional knowledge to bear on topic (her doctorate is a PhD in biochemistry, and it shows; a lot of explanations come from that angle).

    Bottom line: if you are often exhausted and would rather be energized, this this book almost certainly address at least a couple of things you probably haven’t considered—and even just one would make it worthwhile.

    Click here to check out Exhausted To Energized, go from exhausted to energized!

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  • A Hospital Kept a Brain-Damaged Patient on Life Support to Boost Statistics. His Sister Is Now Suing for Malpractice.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    ProPublica is a Pulitzer Prize-winning investigative newsroom. Sign up for The Big Story newsletter to receive stories like this one in your inbox.

    In 2018, Darryl Young was hoping for a new lease on life when he received a heart transplant at a New Jersey hospital after years of congestive heart failure. But he suffered brain damage during the procedure and never woke up.

    The following year, a ProPublica investigation revealed that Young’s case was part of a pattern of heart transplants that had gone awry at Newark Beth Israel Medical Center in 2018. The spate of bad outcomes had pushed the center’s percentage of patients still alive one year after surgery — a key benchmark — below the national average. Medical staff were under pressure to boost that metric. ProPublica published audio recordings from meetings in which staff discussed the need to keep Young alive for a year, because they feared another hit to the program’s survival rate would attract scrutiny from regulators. On the recordings, the transplant program’s director, Dr. Mark Zucker, cautioned his team against offering Young’s family the option of switching from aggressive care to comfort care, in which no lifesaving efforts would be made. He acknowledged these actions were “very unethical.”

    ProPublica’s revelations horrified Young’s sister Andrea Young, who said she was never given the full picture of her brother’s condition, as did the findings of a subsequent federal regulator’s probe that determined that the hospital was putting patients in “immediate jeopardy.” Last month, she filed a medical malpractice lawsuit against the hospital and members of her brother’s medical team.

    The lawsuit alleges that Newark Beth Israel staff were “negligent and deviated from accepted standards of practice,” leading to Young’s tragic medical outcome.

    Defendants in the lawsuit haven’t yet filed responses to the complaint in court documents. But spokesperson Linda Kamateh said in an email that “Newark Beth Israel Medical Center is one of the top heart transplant programs in the nation and we are committed to serving our patients with the highest quality of care. As this case is in active litigation, we are unable to provide further detail.” Zucker, who is no longer on staff at Newark Beth Israel, didn’t respond to requests for comment. His attorney also didn’t respond to calls and emails requesting comment.

    Zucker also didn’t respond to requests for comment from ProPublica in 2018; Newark Beth Israel at the time said in a statement, made on behalf of Zucker and other staff, that “disclosures of select portions of lengthy and highly complex medical discussions, when taken out of context, may distort the intent of conversations.”

    The lawsuit alleges that Young suffered brain damage as a result of severely low blood pressure during the transplant surgery. In 2019, when the federal Centers for Medicare and Medicaid Services scrutinized the heart transplant program following ProPublica’s investigation, the regulators found that the hospital had failed to implement corrective measures even after patients suffered, leading to further harm. For example, one patient’s kidneys failed after a transplant procedure in August 2018, and medical staff made recommendations internally to increase the frequency of blood pressure measurement during the procedure, according to the lawsuit. The lawsuit alleges that the hospital didn’t implement its own recommendations and that one month later, “these failures were repeated” in Young’s surgery, leading to brain damage.

    The lawsuit also alleges that Young wasn’t asked whether he had an advance directive, such as a preference for a do-not-resuscitate order, despite a hospital policy stating that patients should be asked at the time of admission. The lawsuit also noted that CMS’ investigation found that Andrea Young was not informed of her brother’s condition.

    Andrea Young said she understands that mistakes can happen during medical procedures, “however, it’s their duty and their responsibility to be honest and let the family know exactly what went wrong.” Young said she had to fight to find out what was going on with her brother, at one point going to the library and trying to study medical books so she could ask the right questions. “I remember as clear as if it were yesterday, being so desperate for answers,” she said.

    Andrea Young said that she was motivated to file the lawsuit because she wants accountability. “Especially with the doctors never, from the outset, being forthcoming and truthful about the circumstances of my brother’s condition, not only is that wrong and unethical, but it took a lot away from our entire family,” she said. “The most important thing to me is that those responsible be held accountable.”

    ProPublica’s revelation of “a facility putting its existence over that of a patient is a scary concept,” said attorney Jonathan Lomurro, who’s representing Andrea Young in this case with co-counsel Christian LoPiano. Besides seeking damages for Darryl Young’s children, “we want to call attention to this so it doesn’t happen again,” Lomurro said.

    The lawsuit further alleges that medical staff at Newark Beth Israel invaded Young’s privacy and violated the Health Insurance Portability and Accountability Act, more commonly known as HIPAA, by sharing details of his case with the media without his permission. “We want people to be whistleblowers and want information out,” but that information should be told to patients and their family members directly, Lomurro said.

    The 2019 CMS investigation determined that Newark Beth Israel’s program placed patients in “immediate jeopardy,” the most serious level of violation, and required the hospital to implement corrective plans. Newark Beth Israel did not agree with all of the regulator’s findings and in a statement at the time said that the CMS team lacked the “evidence, expertise and experience” to assess and diagnose patient outcomes.

    The hospital did carry out the corrective plans and continues to operate a heart transplant program today. The most recent federal data, based on procedures from January 2021 through June 2023, shows that the one year probability of survival for a patient at Newark Beth is lower than the national average. It also shows that the number of graft failures, including deaths, in that time period was higher than the expected number of deaths for the program.

    Andrea Young said she’s struggled with a feeling of emptiness in the years after her brother’s surgery. They were close and called each other daily. “There’s nothing in the world that can bring my brother back, so the only solace I will have is for the ones responsible to be held accountable,” she said. Darryl Young died on Sept 12, 2022, having never woken up after the transplant surgery.

    A separate medical malpractice lawsuit filed in 2020 by the wife of another Newark Beth Israel heart transplant patient who died after receiving an organ infected with a parasitic disease is ongoing. The hospital has denied the allegations in court filing. The state of New Jersey, employer of the pathologists named in the case, settled for $1.7 million this month, according to the plaintiff’s attorney Christian LoPiano. The rest of the case is ongoing.

    Don’t Forget…

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  • Life Lessons From A Brain Surgeon – by Dr. Rahul Jandial

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    In the category of surgeons with a “what to put on your table to stay off mine” angle, this book packs an extra punch. As well as being an experienced brain surgeon, Dr. Jandial also does a lot of cutting edge lab research too. What does this mean for us?

    This book gives, as the subtitle promises, “practical strategies for peak health and performance”—with a brain-centric bias, of course.

    From diet and nootropic supplements, to exercise and brain-training, we get a good science-based view of which ones actually work, and which don’t. The style is also very readable; Dr. Jandial is a great educator, presenting genuine scientific content with very accessible language.

    Bottom line: if you’d indeed like to look after your most important organ optimally, this book gives a lot of key pointers, without unnecessary fluff.

    Click here to check out Life Lessons From A Brain Surgeon, and may your gray matter never see the light of day!

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  • How To Rebuild Your Neurons’ Myelin Sheaths

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    PS: We Love You

    Phosphatidylserine, or “PS” for short, is a phospholipid found in the brain. In other words, a kind of fatty compound that is such stuff as our brains are made of.

    In particular, it’s required for healthy nerve cell membranes and myelin (the protective sheath that neurons live in—basically, myelin sheaths do for neurons what telomere caps do for DNA).

    For an overview that’s more comprehensive than we have room for here, check out:

    Phosphatidylserine and the human brain

    Many people take it as a supplement.

    Does taking it as a supplement work?

    This is a valid question, as a lot of supplements can’t be absorbed well, and/or can’t pass the blood-brain barrier. But, as the above-linked study notes:

    ❝Exogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells. It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.❞

    ~ Glade & Smith.

    (“Exogenous” means “coming from outside of the body”, as opposed to “endogenous”, meaning “made inside the body”. Effectively, in this context “exogenous” means “taken as a supplement”.)

    Why do people take it?

    The health claims for phosphatidylserine fall into two main categories:

    1. Neuroprotection (helping your brain to avoid age-related decline in the long term)
    2. Cognitive enhancement (helping your brain work better in the short term)

    What does the science say?

    There’s a lot of science that’s been done on the neuroprotective properties of PS, and there are thousands of studies we could draw from here. The upshot is that regular phosphatidylserine supplementation (most often 300mg/day, but studies are also found for 100–500mg/day) is strongly associated with a reduction in cognitive decline over the course of 12 weeks (a common study duration). Here are a some spotlight studies showing this:

    Note: PS can be derived from various sources, with the two most common forms being bovine (i.e., from cow brains) or soy-derived.

    There is no established difference in the efficacy of these.

    There have been some concerns raised about the risk of CJD (the human form of BSE, as in “mad cow disease”) from consuming brain matter from cows, but studies have not found any evidence of this actually happening.

    There is also some evidence that phosphatidyserine significantly boosts cognitive performance, even in young people with no extant cognitive decline, for example:

    The effects of [phosphatidylserine supplementation] on cognitive function, mood and endocrine response before and following acute exercise

    (as the title suggests, they did also test for its effect on mood and endocrine response, but found it made no difference to those, just the cognitive function—which enjoyed a boost before exercise, as well as after it, meaning that the boost wasn’t dependent on the exercise)

    PS for cognitive enhancement in the young and healthy is not nearly so well-explored as its use as a later-life guard against age-related cognitive decline. However, just because the studies in younger people are dwarfed in number by the studies in older people, doesn’t detract from the validity of the studies in younger people.

    Basically: its use in older people has been studied the most, but all available evidence points to it being beneficial to brain health at all ages.

    Where can we get it?

    We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.

    Enjoy!

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