Do you ever have suddenly racing heartbeats, trouble breathing, dizziness, or a strong feeling of fear that you think might be a panic or anxiety attack? These terms are often used interchangeably as both have highly emotional and physical symptoms. These two are similar to each other, but not the same.
It's helpful to know the difference between a panic attack and an anxiety attack, because it can help you identify if you are experiencing a panic attack, take the right action, and find the right kind of help. Both are very closely related to stress and anxiety, but they have different ways of developing, how intense they get, how long they last and what situations they are usually in.
In this complete guide, we'll examine the difference between panic attacks and anxiety attacks, their symptoms, their causes, some simple breathing techniques to help control panic attacks, and when it's time to get professional help.
Understanding Anxiety and Panic
It's important to understand what anxiety and panic are before comparing the two experiences.
Anxiety is a natural reaction to stress or uncertainty. It tends to build up over time and is typically related with concerns regarding future events, responsibilities, relationships, money, health, or work. A little worry can be beneficial since it makes us ready for whatever comes our way.
Panic is an acute and intense surge of fear that comes on quickly and may come and go. The fight-or-flight response is very active during a panic attack and can cause intense physical sensations that can feel life-threatening even if there is no real threat.
What Is an Anxiety Attack?
The term "anxiety attack" is commonly used but the term is not an official medical diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This is usually used to refer to a time of intense worry that slowly increases as a result of stress.
Typically, an anxiety attack builds gradually, with the worry or fears becoming more severe or intense. The symptoms can build up over time and may persist until the stressful situation is resolved or as coping skills reduce anxiety.
Anxiety attacks can happen without any disruption of functioning but with a lot of discomfort.
What is a Panic Attack?
A panic attack is a medically recognised condition that is a sudden onset of very intense fear or discomfort that peaks within minutes.
Panic attacks can come out of the blue, with no apparent trigger, or they can be related to a situation or fear. Many people actually think that they are having a heart attack, losing their mind or dying during a panic attack when the physical symptoms can be very severe.
Panic attacks are not usually life-threatening but can be treated with therapy and, if necessary, medication. They are very disturbing but not dangerous.
Panic Attack vs Anxiety Attack: The Key Differences
While these differences are helpful, there are some variations between the two and some individuals might not be able to tell the difference without seeking professional advice.
Common Anxiety Symptoms
When someone is very anxious, they may experience emotional and physical symptoms. Emotional Symptoms
- Persistent worry
- Restlessness
- Feeling overwhelmed
- Irritability
- Difficulty concentrating
- Worry that something bad will occur.
- Constant overthinking
Physical Symptoms
- Increased heart rate
- Muscle tension
- Sweating
- Dry mouth
- Fatigue
- Headaches
- Digestive discomfort
- Difficulty sleeping
- Shallow breathing
The anxiety symptoms typically build up over time as the stress builds.
Panic Attack Symptoms
A panic attack usually gets worse and happens very quickly.
Common panic attack symptoms include:
- Sudden racing heartbeat
- Chest pain or tightening of the chest
- Difficulty breathing
- Feeling like you're choking
- Trembling or shaking
- Heavy sweating
- Dizziness or lightheadedness
- Pins and needles or numbness/tingling in the arms or legs.
- Nausea
- Being "out of touch with reality"
- The fear of not being able to control it.
- Fear of dying
The symptoms tend to peak in intensity within a few minutes, and can be extremely frightening.
Why Panic Attacks Can Feel Like Heart Attack?
A lot of people are frightened of a panic attack because many of the physical symptoms of panic attacks are quite similar to the physical symptoms of a heart attack.
Both may involve:
- Chest pain
- Rapid heartbeat
- Sweating
- Shortness of breath
- Dizziness
Heart attacks, however, are medical emergencies and people who are having for the first time chest pain, particularly if the pain is radiating to the jaw, shoulder, or arm should not think of this as being caused by anxiety but rather seek medical attention.
Signs and symptoms can be either cardiac or anxiety-related and can be determined by a healthcare provider.
What is causing anxiety attacks?
Severe anxiety episodes can occur due to any of the following:
- Chronic stress
- Financial difficulties
- Work pressure
- Relationship problems
- Academic stress
- Health concerns
- Family responsibilities
- Generalized Anxiety Disorder (GAD)
- Perfectionism
Anxiety attacks are typically linked to continuous stressors and not sudden.
What Causes Panic Attacks?
There could be a variety of reasons for panic attacks.
Common triggers include:
- Panic Disorder
- Social anxiety
- Specific phobias
- Traumatic memories
- Large crowds
- Enclosed spaces
- Significant life stress
- Certain medical conditions
- Excessive caffeine
- Lack of sleep
Many people have panic attacks for no apparent reason, which can make them even scarier.
How to Calm Yourself During a Panic or Anxiety Attack
While sometimes you can't stop an attack from happening at the moment, there are some coping skills that may help to lessen the intensity of an attack.
1. Practice Slow Breathing
Symptoms tend to be exacerbated by rapid breathing. Take four slow, deep breaths in through your nose, pause, and then breathe out slowly through your mouth for 6 seconds. Slow breathing can stimulate the relaxation response of the body.
2. Ground Yourself
Using the 5-4-3-2-1 grounding technique, concentrate on the 5 senses around you:
- Name five objects you can observe.
- Point out 4 objects that could be touched.
- Take note of 3 sounds.
- Find two things you can smell.
- Notice one thing that you can taste.
Grounding is a technique that helps distract from fearful thoughts.
3. Remembering that it will pass.
Whether it's anxiety or a panic attack, symptoms eventually decrease. It can help to remind yourself of the temporary nature of the experience, which may help decrease further fear that may worsen the attack.
4. Relax Your Muscles
It is important to relax your shoulders, jaw, hands and legs, in a conscious way, to reduce physical tension that arises from the body's response to stress.
5. Avoid Fighting the Feelings
Forcing symptoms to go away can make them worse. Rather, accept the feelings that are happening and let them fade over time, without fighting them.
Effective Breathing Exercises for Anxiety and Panic
- Controlled breathing is one of the best ways to lower anxiety.
- Box Breathing
- Hold the breath in for 4 seconds.
- Keep for 4 seconds.
- Hold the breath for 4 counts.
- Hold the second time for 4 seconds.
- Repeat this for a few minutes.
- Diaphragmatic Breathing
Take deep breaths into your stomach, rising with each inhale and falling with each exhale instead of into your chest. This method can help soothe the nervous system and help alleviate the physiological signs of anxiety.
These breathing exercises not only help with attacks but should be practiced throughout the day to help the body cope with stress.
When Should You Seek Professional Help?
If you experience anxiety from time to time this is normal, but if the anxiety or panic attacks are happening regularly, or the anxiety is severe, it's not something you should ignore.
If you think you or your relative should see a mental health professional, you should contact them:
- The panic attack is recurring.
- Anxiety disrupts work or relationships.
- You stay away from the places due to fear.
- Regularly affected by sleep.
- Normal medical evaluations do not identify physical symptoms.
- You're feeling anxious and it's impacting your life.
Treatment in the early stages can be more effective long term.
How Are Panic Attacks and Anxiety Treated?
Treatment will depend on the cause, and may involve:
Cognitive Behavioral Therapy (CBT)
CBT can identify negative thought patterns and help to learn healthier coping strategies.
Exposure Therapy
Exposure therapy is effective for phobias and panic disorder and slowly decreases fear by exposing the patient to the triggering event, thereby helping to desensitize them.
Medication
If the symptoms are severe or long-lasting, doctors can prescribe anti-anxiety drugs or antidepressants.
Lifestyle Changes
Recovery is helped by regular exercise, good sleep habits, limiting caffeine, mindfulness, stress management and breathing exercises.
Frequently Asked Questions (FAQs) Does a panic attack count as worse than an anxiety attack? A panic attack usually is more abrupt and more severe, but a severe panic attack can have an equally devastating impact on everyday life. If these symptoms are repeated, both should be ignored.
Can anxiety attacks turn into panic attacks?
Yes. If the anxiety escalates in some people, it can eventually lead to a panic attack, while in some people panic attacks can happen out of the blue without the anxiety building up first.
How long do panics typically last?
Most attacks last about 10 minutes, with the majority coming to an end within 20 to 30 minutes, though there may be some slight fatigue or anxiety afterwards.
Are panic attacks dangerous?
Panic attacks aren't typically harmful to your body, but the symptoms can be similar to those of a serious medical condition. When in doubt if symptoms are due to anxiety or another medical condition, get immediate medical evaluation.
How to end a panic attack quickly?
Slow breathing, grounding, muscle relaxation and reminding yourself that the attack is temporary can help to diminish symptoms. Driven therapy can also help reduce the number of attacks that occur in the future.
Is there a way to prevent panic attacks with therapy?
Yes. Cognitive Behavioral Therapy (CBT) is one of the most effective treatments that has been proven to work with Panic Attacks and Anxiety Disorders. It enables people to identify triggers, negotiate negative thinking and learn more positive coping mechanisms. Final Thoughts
Panic attacks and anxiety attacks can be very similar, but some differences can help you respond better and get the right treatment. In contrast to anxiety, which tends to increase over time as a result of a prolonged period of stress, a panic attack can come on suddenly with a rush of intense physical and emotional symptoms that may peak within minutes.
Both experiences are extremely treatable. You can manage symptoms and enhance your quality of life by learning relaxation techniques, practicing regular breathing techniques, having a healthy lifestyle, and working with a trained mental health professional.
If you experience panic attacks, or anxiety, more often than you want to, or if it is getting in the way of your day-to-day life, don't wait until they are overwhelming to seek help. Getting professional help early can help you build confidence, minimize fear and learn to cope effectively with anxiety.