Differences Between a Panic Attack and an Anxiety Attack (and How to Stay Calm)
June 1, 2023
6 min read
Panic and anxiety attacks are both types of intense emotional experiences that can be overwhelming and distressing, but they have some differences in their symptoms and causes.
A panic attack is an intense and sudden experience of fear or discomfort that typically lasts for a short period, usually no more than 10 to 20 minutes. It can be accompanied by physical symptoms such as a racing heartbeat, sweating, shaking, shortness of breath, chest pain, and a feeling of being out of control. Panic attacks often come out of the blue and can be triggered by various things, such as a stressful event, a phobia, or even physical sensations, such as a rapid heartbeat. People who often experience panic attacks worry about having another attack, which can lead to avoidance of certain situations or activities.
On the other hand, an anxiety attack is a more prolonged and less intense experience of worry, fear, or apprehension that can last for hours or even days. It can be accompanied by physical symptoms such as fatigue, muscle tension, headaches, and difficulty concentrating. Anxiety attacks are often triggered by specific situations or events, such as a job interview, a public speaking engagement, or a relationship issue. People who experience anxiety attacks may also have persistent worries or fears about the future, a sense of impending doom, or a feeling of being on edge.
Overall, panic attacks are usually more sudden and intense than anxiety attacks and can be triggered by a broader range of stimuli. Anxiety attacks, on the other hand, are often more prolonged and related to specific situations or events. Both types of experiences can be distressing and affect a person's daily life. Still, there are effective treatments available, such as cognitive-behavioral therapy and medication, that can help manage symptoms and improve quality of life.
No Need to Hit the Panic Button. Here's the Difference Between a Panic Attack and an Anxiety Attack
What Does a Panic Attack Feel Like?
Picture this: you're standing in the middle of a crowded room, and suddenly you feel like the walls are closing in on you. Your heart starts racing, your breathing becomes shallow, and your palms get sweaty. You try to make a quick escape, but your legs feel like they're made of lead, and you can't seem to move.
It's like you're in a horror movie, and the killer is right behind you. You can feel the hairs on the back of your neck stand up, and your gut is telling you to run. But there's nothing to run from. It's all in your head. A panic attack can feel like you're trapped in a nightmare. Your mind and body are conspiring against you, and you can't seem to escape. Your thoughts start racing, and you can't make sense of anything. You may even feel like you're losing your mind.
As your body goes into fight-or-flight mode, you may feel like you're about to jump out of your skin. Your heart is pounding, and you can hear it in your ears. Your breathing becomes shallow and rapid, and you feel suffocating. Your muscles may tense up, and you can feel your body shaking. It's not just physical, however. It's a mental and emotional battle too. You may feel like you're going to die, like the world is ending or like you're losing control. You may feel like you're trapped in a nightmare, and there's no way out.
All of these symptoms can be highly distressing and frightening, and they can make you feel like you're completely out of control. The great news is that panic attacks are treatable, and with the right help, you can learn to manage your symptoms and regain control over your life.
What Does an Anxiety Attack Feel Like?
Anxiety attacks can be challenging to describe because they can feel different for everyone. Generally, an anxiety attack feels like an intense feeling of fear or dread that comes on suddenly and can be accompanied by physical symptoms.
Some people describe an anxiety attack as feeling like their heart is racing or pounding out of their chest. They may feel short of breath or like they can't catch their breath. Others may feel like they're going to pass out or have a heart attack. Some people experience shaking, sweating, or chills, while others may feel like they're going to vomit or have diarrhea.
Anxiety attacks can be triggered by a specific situation or can happen for no apparent reason. They can last for a few minutes or can continue for several hours. They can be a one-time event or can occur frequently.
It's important to note that anxiety attacks are different from panic attacks. While they share some similarities, panic attacks are generally more intense and sudden. Panic attacks can cause symptoms like chest pain, dizziness, and feelings of detachment from reality. They can also cause a fear of dying or losing control. In contrast, anxiety attacks tend to be less severe and may have more specific triggers.
If you're experiencing anxiety attacks, it's essential to talk to a healthcare professional about your symptoms. They can help you develop coping strategies and may recommend therapy or medication to manage your anxiety. Remember that you're not alone, and there is help available.
Differences in Causes and Symptoms
Panic attacks and anxiety attacks are two distinct experiences, each with its unique causes and symptoms. While both panic attacks and anxiety attacks involve intense feelings of fear, they differ in their duration and onset. Panic attacks are sudden and brief, while anxiety attacks are more prolonged and can last for an extended period. Panic attacks often have a specific trigger, while anxiety attacks can arise from a variety of causes, both external and internal.
In conclusion, while panic attacks and anxiety attacks share some similarities, they are distinct experiences with unique causes and symptoms. Understanding the differences between the two can help individuals better manage and cope with their symptoms and seek appropriate treatment.
How Do You Calm Down A Panic and Anxiety Attack
Experiencing a panic attack or anxiety attack can be overwhelming, but there are several techniques you can use to calm down and regain control. It's important to note that panic attacks and anxiety attacks can manifest in different ways, so the techniques you use may vary depending on the situation.
For a panic attack, it can be helpful to engage in deep breathing exercises. This involves taking slow, deep breaths through your nose, holding your breath for a few seconds, and exhaling slowly through your mouth. Focusing on your breath can help distract you from the panic attack and slow down your heart rate. Another technique that can be effective is to focus on a calming image or object, such as a picture of a beach or a soothing piece of music.
For an anxiety attack, it can be helpful to practice mindfulness techniques. This involves being present at the moment and accepting your feelings without judgment. One example of a mindfulness technique is the "5-4-3-2-1" exercise, where you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise can help ground you in the present moment and take your mind off of anxious thoughts. Another technique is to engage in physical activity, such as going for a hike or doing some gentle stretching. Exercise can help release tension in your body and reduce feelings of anxiety.
In both cases, it's vital to seek professional help if your panic attacks or anxiety attacks are interfering with your daily life. A mental health professional can provide you with personalized techniques and strategies to manage your symptoms and improve your overall well-being.
