Nervous Breakdown vs. Panic Attack: What’s the Difference?

At times, it is hard to tell the difference between a nervous breakdown and a panic attack. Both can look very similar and, to make things even more complicated, you can experience both at the same time. Panic attacks usually come and go in short episodes, while what people call a nervous breakdown is usually a longer period of feeling unable to cope. Let’s look at these conditions a little closer.

Help! I think I am having a nervous breakdown.

A nervous breakdown, also known as a mental breakdown, is not a formal medical diagnosis, but people usually use the term to describe a period of severe emotional overwhelm. It can be caused by severe and prolonged stress, especially if you are the kind of person who keeps emotions inside, thinking you can manage everything on your own.

Burnout, chronic overworking, caring for someone with a long-term illness, relationship problems, and money worries can all trigger the problem. At times, it can also be due to the accumulation of many smaller stresses, along with chronic unhappiness and dissatisfaction.

The symptoms may include:

• severe depression,
• anxiety,
• avoiding others,
• feeling detached from your environment,
• irregular or racing heartbeat,
• tense muscles,
• dizziness,
• exhaustion.

You can have all or only some of the symptoms above.

What is a panic attack?

A panic attack can feel like sudden intense fear for no clear reason. Some people get symptoms only in certain situations, such as being in an enclosed space like a tunnel, elevator, or cave, or around certain animals, with snakes, spiders, and rats being common triggers.

Because panic attacks can repeat, the expectation and fear of having yet another attack can make you feel even worse.

While panic attacks are a serious matter and should be addressed with proper treatment, they are not usually life-threatening in themselves. Still, if you have chest pain, fainting, trouble breathing, or symptoms that feel new or unusual, you should get checked by a doctor.

The signs and symptoms include the following:

• the feeling that something terrible is about to happen, although rationally you cannot point to any valid reason for feeling that way,
• fear of losing control and embarrassing yourself,
• a strong desire to escape,
• racing heartbeat,
• chest pain,
• trembling and shaking.

Panic attacks are more common than many people realize. While there is nothing comforting about the experience itself, it still helps to know you are not alone. Worrying about panic attacks will only make things worse, but putting things into perspective and challenging your fears can help you recover faster.

How to deal with a mental breakdown and/or panic attacks

If you suspect you are dealing with either of these problems, you should consult a qualified health professional. In addition, you can make some lifestyle changes and develop new habits that will not only help you get better, but may also reduce the risk of similar episodes in the future. Here is what you can do for yourself:

• Get a massage. A professional massage is best. Alternatively, you can ask a friend or family member to give you a back rub.
• Journaling. Something amazing happens when you put your fears on paper. It’s like you take some of the weight of scary thoughts and doubts out of your head, and now you can relax a little. It’s hard to describe all the benefits of writing a journal or diary. You just have to try it.
• Exercising. Cardio exercise in a group can be especially helpful. You may feel stronger, lighter, and more in control afterward.
• Use guided relaxation recordings. Guided relaxation, breathing exercises, meditation, or self-hypnosis recordings can help calm your nervous system. They are not a replacement for treatment when symptoms are serious, but they can be useful as part of your coping routine.
• Talk with a therapist. There are therapists who are specifically trained to help people who experience anxiety and panic episodes. They can listen to your concerns and teach you coping skills, which can prepare you for the next episode and hopefully reduce the frequency of episodes altogether.