Today I want to have a frank talk about two closely related yet distinct conditions - anxiety attacks and panic attacks. Both can be scary and disruptive, but understanding the difference is key to getting the right kind of help.
I know for some, even reading this post might feel overwhelming right now. So take a few deep breaths with me...you got this. Let's get started.
What Exactly Are Anxiety Attacks?
First things first - what is an anxiety attack anyway?
The clinical term is "anxiety attack." But you may have also heard it called things like an anxiety episode or flare-up. Essentially, anxiety attacks are periods of sudden, intense dread, fear, and uneasiness.
Symptoms of an anxiety attack can vary but often include:
A spike in heart rate and blood pressure
Sweating
Trembling or shaking
Shortness of breath and feeling like you can't breathe
Nausea
Dizziness or lightheadedness
Chills or hot flashes
Chest pain
Fear of losing control or "going crazy"
An anxiety attack tends to build more gradually. The level of distress keeps climbing and symptoms worsen over several minutes. Most anxiety attacks peak within about 10 minutes, then ease off.
What Triggers Anxiety Attacks?
Anxiety attacks can happen unexpectedly with no obvious cause. But there are also plenty of identifiable anxiety attack triggers. Some of the most common include:
High stress - This can be from work, finances, health issues, relationships, or other sources of worry and pressure.
Phobias - Anxiety attacks often coincide with confronting a fear, like spiders (arachnophobia) or unfamiliar social situations (social phobia).
Exposure to past trauma - Memories or situations that remind you of a traumatic experience can instantly trigger intense anxiety.
New or uncomfortable situations - Talking in front of a crowd at work, going on a blind date, upcoming moves, test taking, and many more scenarios can spur anxiety attacks in apprehensive people.
Health problems - Underlying medical issues like an overactive thyroid and asthma can prompt worries that fuel anxiety attacks. Some medications also have anxiety as a side effect.
And while an obvious cause isn’t always pinpointed, anxiety attacks tend to strike people already wrestling with high general anxiety, panic disorder, PTSD, or OCD.
Now What is a Panic Attack?
In contrast, let’s define panic attacks.
A panic attack is an abrupt episode of intense fear, anxiety, and discomfort that reaches great heights within minutes.
Panic attacks typically reach maximum intensity within 10 minutes or less. Most end within 20 to 30 minutes but can last up to an hour or more.
Symptoms of a panic attack include:
Heart palpitations or racing heart
Feeling faint
Dizziness
Tingling in hands and feet
Sense of terror
Fear of losing control or death
Chest pain or tightness
Trouble breathing or choking feeling
Trembling
Hot flashes or chills
Nausea or stomach issues
As you can see, panic attacks share a lot of the same hallmarks as anxiety attacks - sweating, shaking, dizziness, and more. Both can be very physically and emotionally unpleasant.
But there are still key differences between panic attacks vs anxiety attacks in speed of onset and severity. Let’s explore more about these differences next.
Comparing Anxiety Attacks vs Panic Attacks
Beyond the definitions above, spotting variations between anxiety attacks and panic attacks comes down to three primary factors:
1. Speed of Onset
This is arguably the most telling distinction.
As mentioned, anxiety attacks tend to build up while panic attacks are abrupt. The uneasiness and nervousness grow gradually with anxiety attacks, providing at least some minimal warning signs trouble is brewing.
Whereas panic attacks are like an unexpected clap of thunder on an otherwise sunny day. They seem to come out of NOWHERE and escalate quickly - usually peaking around 10 minutes.
One minute you feel “normal” and the next...WHOOSH. Heart racing, sweating buckets, thinking you’re about to pass out.
It can feel like you’re suddenly in the grip of hysteria or madness. And if you’ve never had one before it leaves you thinking “What the heck just happened to me?!”
2. Duration
Another difference is length. Both anxiety and panic attacks tend to run their course in 20 to 30 minutes.
However, it’s not uncommon for panic attacks to be over quickly. Again, they erupt suddenly, so often burn hot and fast then fizzle out within mere minutes at times.
Whereas anxiety attacks build a bit more slowly on the way up, plus gradually recede the same way. Like an ocean wave - swelling, peaking, then subsiding back again.
3. Perceived Severity
Given the lightning bolt speed and intensity of panic attacks, they tend to be perceived as more severe at the moment.
Your system has no time to adjust or ramp up anxiety levels gradually. So the sensations often feel pronounced.
In an anxiety attack, you have more moments early on to engage coping techniques and logic. “Uh oh, I know where this is going. Try to breathe through this” kind of self-talk is common.
But a panic attack ambushes you with fear so rapidly that any rational thinking gets drowned out. All you sense is overwhelming dread and certainty that you’re dying or losing all grip on reality.
In Sum: Panic attacks come on FAST and FURIOUS without warning.
Anxiety attacks escalate more gradually allowing some chance to intervene before it becomes too disabling.
Who Gets Attacks - And Who Gets Both?
Another key difference is who tends to experience anxiety attacks, panic attacks or both.
You can conceptualize it like two circles that overlap quite a bit. But they aren’t one and the same.
People vulnerable to anxiety attacks include:
Those with clinical anxiety or mood disorders (GAD, OCD, major depressive disorder)
Phobia prone individuals
People facing major stressors and pressure
Those with trauma history struggling with PTSD
Anyone facing a current crisis or very difficult life transition
Those reacting to certain medications
On the other hand...
People susceptible to panic attacks include:
Anyone with panic disorder or panic attacks in response to certain triggers
Those withdrawing from alcohol or drugs after addiction
Some heart and respiratory patients
People with low blood sugar (hypoglycemia)
Any extremely stressed out or anxious individuals, whether or not they have a defined clinical disorder
And smack dab in the middle we have a BIG group of people prone to BOTH panic and anxiety attacks.
Why?
Because conditions like generalized anxiety disorder and panic disorders so often overlap. The combination is common enough to have its own name “anxiety and panic disorder”.
For people unlucky enough to fall in this middle zone, teasing out exactly “what kind of attack” they’re having can be tricky business.
Because they get whammied with anxiety AND panic attacks interchangeably. Joy!
But whether you lean more pure anxiety or panic attack territory or bounce wildly between both, understanding general distinctions is helpful for finding the right management strategies.
Let’s get into that part next...
How to Manage Anxiety vs Panic: Attack Treatments
The good news if you struggle with anxiety attacks, panic attacks, or (gulp) both...is there are proven techniques to lessen their intensity and frequency.
Because these two attack types share so many features, their management approaches do too. But there are still some differences in optimal treatment methods also worth noting.
For anxiety attack prevention, some top methods include:
Anxiety reduction techniques - Deep breathing, mindfulness, meditation, yoga, visualization, positive self-talk, and similar soothing remedies help counter overall anxiety levels. Lowering background anxiety makes full-blown attacks less likely.
Stress management - Anxiety attacks often crop up when we’re overwhelmed and stretched too thin. Triaging obligations, better time management, delegating responsibilities, and saying “no” more align demands with bandwidth - easing pressure cooker scenarios.
Avoid known triggers - While some attack triggers sneak up unexpectedly, others you can often circumvent. Skip horror movies if they unfailingly bring attacks. Have coping tools ready before anxiety-provoking events like speeches or doctor appointments. Avoid phobia zones better left uncommented!
Physical health habits - Anxiety thrives when we’re worn down. Adequate sleep, balanced nutrition, regular exercise, and healthy lifestyle habits nourish resilience against attacks.
Therapy for underlying issues - Getting help via counseling, psychiatry services, support groups, or similar avenues offers relief when fear, trauma, loss, relationship conflicts, or other issues feed attacks. Resolve root sources and anxiety symptoms ease.
For interrupting panic attacks, top evidence-based strategies include:
Breathing retraining - Regaining command of your breathing is priority number one. Slow deep breaths in through the nose, long full exhales out the mouth. Belly breathing taps the parasympathetic nervous system to instill calm fast.
Progressive muscle relaxation - Tense and relax muscle groups one by one. This pushes back against the tense “fight or flight” state of panic by eliciting physical relaxation.
Stay grounded - Focus all attention on your immediate surroundings using all five senses. Feel the ground supporting you, smell a lemon or coffee if handy, listen intently to ambient sounds, etc. This shifts focus away from internal worries.
Move around if possible - For some, distraction plus gentle movement eases the nervous energy of panic. Easy stretching, light jogging in place, or shaking limbs loose can help.
Positive self-talk - Challenge fearful thinking with rational responses. “I’m okay. This panic attack can’t actually harm me. I will get through this”. such messages counteract panic’s pull.
Don’t flee (if you can withstand it) - Riding a wave of panic without running away or escaping the situation further cements this too shall pass. Fleeing can reinforce panic is intolerable and should be avoided. Withstand the urge to escape if able.
Mastering a few go-to techniques makes weathering attacks less intimidating and speeds relief until the moment passes.
Some people additionally find medications helpful - especially if also struggling with depression, PTSD, or severe chronic anxiety interfering with life. Discuss options with your prescribing professional.
If only one nugget of wisdom sticks with you from this piece I hope it’s this:
While terribly unpleasant anxiety and panic attacks aren’t actually dangerous or a sign of impending mental decline. You CAN and WILL get through them.
I know that’s easier said than believed in the clutches of an attack. But do try to remember this truth.
The more you learn to allow uncomfortable feelings to crest, peak, and subside without resistance the less formidable attacks become over time. You got this!
So in closing friends, hopefully, you now better understand the difference between anxiety and panic attacks. And more vitally, the many tools available to diffuse their intensity.
Additional Resources
If you found this breakdown of anxiety attacks vs. panic attacks helpful, there are lots of other great resources available too. Check out the links below for more in-depth guidance on recognizing symptoms, learning coping techniques, finding treatment providers, or connecting with others facing attacks.
Anxiety & Depression Association of America - Helpful FAQs explain attack differences
American Psychological Association - Panic and anxiety disorder fact sheets
NAMI Helpline - Speak to trained volunteers for support
Calm Clinic - Tools for coping with anxiety episodes
Headspace App - Meditations for panic and anxiety
Wishing you much health and happiness as you care for both body and mind. You've got this!
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