Anxiety Attack and Panic Attack : 5 Crucial Differences

If you've ever experienced an anxiety attack and panic attack, you know how overwhelming and frightening these episodes can be. Many people use the terms interchangeably, but they are, in fact, distinct experiences with unique symptoms, triggers, and coping strategies. In this guide, we’ll dive into the five crucial differences between an anxiety attack and panic attack, providing you with the information you need to recognize and respond effectively to each.

What Are Anxiety Attacks and Panic Attacks?

An anxiety attack and panic attack are responses to stress or fear, but they manifest differently in both emotional and physical symptoms.

Anxiety Attack:

An anxiety attack typically builds up gradually, often triggered by stressors such as work, relationships, or health concerns. Symptoms include:

• Increased heart rate
• Shortness of breath
• Restlessness
• Irrational worries or thoughts

These feelings can linger for hours or even days, and they are generally manageable, although distressing. Anxiety attacks are often less intense than panic attacks, but they can be prolonged and exhausting.

Panic Attack:

Panic attacks, on the other hand, come on suddenly and without warning. They are characterized by intense fear or a sense of doom, accompanied by physical symptoms like:

• Rapid heartbeat
• Sweating
• Trembling
• Chest pain
• A choking sensation

Unlike anxiety attacks, panic attacks are usually short-lived, lasting only a few minutes. However, their intensity can leave a lasting impact, with some individuals avoiding situations that they believe could trigger another attack.

1. Onset and Duration

One of the most significant differences between an anxiety attack and panic attack is how quickly they come on and how long they last. Anxiety attacks tend to develop slowly, often in response to prolonged stress. Panic attacks, however, strike suddenly and with intense severity. If you’ve ever had a panic attack, you’re familiar with the feeling of complete loss of control, while anxiety tends to be more of a lingering, though uncomfortable, state.

Anxiety builds up over time. You might feel a general sense of unease that grows into tension and worry. This slow climb often means that you're aware of the stress building up, which can help in managing or delaying it through relaxation techniques. Panic attacks, however, are like an unexpected wave of terror that hits with full force in a matter of moments.

2. Severity of Symptoms

An anxiety attack and panic attack differ significantly in symptom severity. Anxiety attacks, though distressing, tend to produce milder physical symptoms compared to panic attacks. For example, during an anxiety attack, you may feel light-headed or experience shortness of breath, but the sensation is typically not as overwhelming as the intense dizziness, heart palpitations, or feeling of choking that can accompany a panic attack.

In addition, people experiencing panic attacks often report feeling like they’re having a heart attack or that they’re going to die. The intensity of these feelings is much stronger than those felt during an anxiety attack. Panic attacks often also lead to a sense of unreality or being disconnected from oneself, which is known as depersonalization. This adds another layer of terror that makes panic attacks even more frightening.

3. Trigger Factors

An anxiety attack and panic attack also vary when it comes to what triggers them. Anxiety attacks are usually tied to a specific trigger—whether it’s a looming deadline, financial stress, or social pressure. In contrast, panic attacks often occur unexpectedly, without any clear trigger. This unpredictability can make panic attacks even more terrifying, as the fear of having one can become a trigger itself.

For instance, someone with generalized anxiety might feel an anxiety attack build-up before a major presentation at work. They can prepare themselves emotionally and use coping strategies to mitigate their feelings. A panic attack, however, can hit while walking down the street or even while relaxing at home. There is no clear reason for the sudden flood of terror, and this unpredictability is one of the most difficult aspects to manage.

4. Emotional Response

Another key difference between an anxiety attack and panic attack lies in the emotional reaction. During an anxiety attack, you may feel tense or uneasy, but with a panic attack, there is often an overwhelming sense of doom or terror. Panic attacks can also cause derealization—a feeling that you're detached from reality—which is less common in anxiety attacks.

This emotional response can lead to feelings of helplessness. With panic attacks, the suddenness of the experience makes it hard for people to prepare mentally or emotionally, while anxiety attacks may offer a small window to use coping mechanisms.

5. Impact on Daily Life

Both types of attacks can disrupt your life, but they do so in different ways. An anxiety attack and panic attack may both interfere with your day, but anxiety attacks often cause people to feel on edge for extended periods, potentially leading to insomnia, digestive issues, or chronic stress. Panic attacks, on the other hand, can have a more immediate and debilitating impact, sometimes leading people to avoid certain situations for fear of triggering another attack.

Some people with panic attacks develop agoraphobia, a fear of being in situations where escape might be difficult or where help might not be available. The fear of having another panic attack can lead to significant lifestyle changes, where people may stop driving, attending social events, or even leaving their homes. Anxiety attacks, while disruptive, usually don’t result in such severe avoidance behaviors but can still make day-to-day life more challenging.

Managing Triggers for Anxiety Attack and Panic Attack

Recognizing and managing triggers for both an anxiety attack and panic attack is vital for long-term control. Triggers for anxiety attacks might include specific stressors, such as overwhelming workloads, personal conflicts, or health concerns. By identifying these triggers, you can take proactive steps to reduce stress and manage anxiety through techniques such as mindfulness, time management, and seeking social support.

Panic attacks, however, are more challenging to manage since they often occur without an identifiable trigger. Still, some environmental or internal factors might increase the likelihood of a panic attack, such as high caffeine intake, lack of sleep, or certain medications. Learning to manage these factors can reduce the overall likelihood of experiencing panic attacks.

How to Manage Anxiety and Panic Attacks

Whether you’re dealing with an anxiety attack and panic attack, there are ways to manage your symptoms and regain control over your body and mind.

Breathing Techniques

During both an anxiety attack and panic attack, deep breathing exercises can help slow your heart rate and calm your mind. Practice inhaling slowly for four counts, holding for four counts, and exhaling for four counts to bring your body out of fight-or-flight mode.

Grounding Exercises

Grounding techniques, such as focusing on the details of your surroundings (colors, textures, sounds), can help bring you back to the present moment, especially during a panic attack when you may feel detached from reality.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing muscle groups in the body to reduce overall tension. This can be especially helpful during an anxiety attack when your muscles may feel tight and tense.

Cognitive Behavioral Therapy (CBT)

Therapy, particularly CBT, has been proven effective in managing both anxiety attack and panic attack symptoms. CBT helps you understand the thought patterns and beliefs that trigger these attacks and teaches you how to challenge and change them.

Medications

In more severe cases, medications such as antidepressants, beta-blockers, or benzodiazepines might be recommended to manage anxiety attack and panic attack symptoms. These medications can help in reducing the frequency and intensity of attacks but should be prescribed and monitored by a healthcare professional.

When to Seek Emergency Help

Though rare, panic attacks can sometimes mimic life-threatening conditions like heart attacks. If you experience severe chest pain, difficulty breathing, or fainting during an attack, it’s crucial to seek medical attention immediately to rule out other causes.

Final Thoughts: You’re Not Alone

It’s important to remember that an anxiety attack and panic attack are common, and you’re not alone in your struggle. Many people experience these symptoms and, with the right strategies, learn to manage them effectively. If you or someone you know is dealing with an anxiety attack and panic attack, don’t hesitate to reach out for support. Understanding the differences between an anxiety attack and panic attack is the first step toward gaining control over your mental health and reclaiming your peace of mind.

You may be interested in our article about Sympathetic Nervous System - How Mind Affects Body