Anxiety Attack Vs. Panic Attack: Is There a Difference?
It's not uncommon to hear the terms "anxiety attack" and "panic attack" used interchangeably, but these two experiences are actually quite distinct from each other. Understanding the differences between anxiety attacks and panic attacks can mean you choose the most effective coping strategies at the moment it’s most needed. Let’s look at what sets them apart and I’ll offer some strategies to help cope with each!
Anxiety Attacks vs. Panic Attacks
Intensity and Onset:
Anxiety Attack: Anxiety attacks tend to develop gradually and are typically associated with excessive worry, fear, or stress. The intensity of these attacks can vary from mild to severe, but they often build up over time and may last for an extended period.
Panic Attack: Panic attacks, on the other hand, come on suddenly and peak within minutes. They are characterized by intense, overwhelming fear and physical symptoms like a racing heart, shortness of breath, and a sense of impending doom.
*Also, it is totally possible to be experiencing an anxiety attack that then progresses into a panic attack!
Physical Symptoms:
Anxiety Attack: Physical symptoms during an anxiety attack can include muscle tension, restlessness, and an upset stomach. It's common to feel fatigued after the attack has passed.
Panic Attack: Panic attacks are associated with more pronounced physical symptoms, such as heart palpitations, chest pain, dizziness, and a feeling of choking. These symptoms can be so severe that people may think they are having a heart attack.
Triggers:
Anxiety Attack: Anxiety attacks are often triggered by specific stressors or ongoing life challenges. These triggers can be related to work, relationships, finances, or other sources of stress.
Panic Attack: Panic attacks may seem to occur out of the blue and are less tied to specific stressors. They can be triggered by a variety of factors, including phobias, trauma, or even drug use.
Coping Strategies for Anxiety
Recognize Your Triggers: Identify the specific stressors or situations that trigger your anxiety attacks. Once you know your triggers, you can work on managing or avoiding them.
Practice Relaxation Techniques: Deep breathing, meditation, and progressive muscle relaxation can help calm your mind and reduce anxiety symptoms, especially if used consistently over time, not just in moments of anxiety and stress!
Cognitive Behavioral Therapy (CBT): Consider using CBT with the help of a professional. It helps you reframe negative thought patterns and develop healthier coping strategies. There are many videos and worksheets online that can be helpful to use on their own even if you are not seeing a therapist currently.
Lifestyle Changes: Focus on maintaining a healthy lifestyle with regular exercise, a balanced diet, and sufficient sleep. These factors can significantly impact your overall anxiety levels.
Coping Strategies for Panic
Learn Breathing Techniques: When a panic attack strikes, practice slow, deep breathing to help regulate your body's response and reduce the severity of symptoms.
Grounding Techniques: Engage your senses by describing objects around you or using a grounding object like a stress ball to help divert your attention from the panic.
Induce Strong (safe) Sensations: Shocking your nervous system can be a useful way to stop a panic attack or lessen its intensity. Things like dunking your face in ice water (or your whole body in the shower!) or eating something really sour, like biting into a lemon, can sometimes be like a reset button that tells your brain to focus on something else besides the panic.
Seek Professional Help: If panic attacks are frequent and severely disrupting your life, consider speaking to a mental health professional who can provide guidance, potentially prescribing medication or recommending therapy.
Medication: In some cases, medication may be prescribed by a healthcare provider to manage panic attacks, particularly if they are frequent or disabling. Some medications may be prescribed to be taken daily or taken just at the time of panic.
I strongly encourage you to practice some of these strategies ahead of time during moments of calm. Whether you are practicing new coping skills alone that you’ve researched online or ones that have been talked about with a mental health provider, if your brain and body have no familiarity with the breathing skills or grounding exercises it will be hard to tap into them for relief during distressing times.
Whether you experience anxiety, panic, or both, it’s difficult and confusing to know what’s causing it and more importantly how to stop it when you are already overwhelmed. If you are struggling with symptoms like these, take a moment to write out what your anxiety or panic feels like and anything earlier in the day that contributed to it. Coping strategies for each condition differ, so it's important to choose strategies that are tailored to your specific experience. Pick 1-2 coping strategies to start practicing at a time and see how those help when the anxiety or panic comes up again; pick too many and you can get stressed out just trying to practice coping skills!
Remember, learning to calm worries and panic takes practice and patience. If you need extra support during this time, you are not alone. Find the people you can lean on to help you through tough moments or seek professional help with a counselor for added encouragement and strategies.
