What’s the Real Difference?
You may have heard the terms "anxiety attack" and "panic attack," which can have different symptoms and issues, but the terms are sometimes used interchangeably. But are they the same thing? Not quite. While they share some similarities, understanding the key differences can be crucial for understanding yourself and getting the right support. So here's how to identify an anxiety attack vs. panic attack and what's the real difference.
Anxiety Attacks: A Gradual Build-Up
Imagine anxiety as a slow-burning fuse. An anxiety attack is like when that fuse finally reaches its end. It's often triggered by a specific stressor such as a looming deadline, a difficult conversation, or a stressful life event. The symptoms tend to build gradually, and they can include:
Excessive worry and fear
Restlessness and irritability
Muscle tension
Difficulty concentrating
Sleep disturbances
Appetite changes
Racing thoughts and rumination
Anxiety attacks can be intense and distressing, but they typically don't involve the sudden, overwhelming physical symptoms of a panic attack.
Panic Attacks: A Sudden Surge
Panic attacks, on the other hand, are like a sudden electrical storm. They strike out of the blue, and the person experiencing them may have difficulty identifying the trigger. The symptoms are intense and physical, and they can come on very quickly:
Racing heartbeat
Shortness of breath or feeling like you're choking
Chest pain or discomfort (people often mistake them for heart attacks)
Dizziness or lightheadedness
Trembling or shaking
Feeling detached from reality (derealization) or yourself (depersonalization)
Intense fear of dying or losing control
Panic attacks can be incredibly scary and they can often lead to a fear of having future attacks, which can bring on more panic attacks.
Key Distinctions of Anxiety vs. Panic Attacks:
Onset: Anxiety attacks build gradually, while panic attacks come on suddenly.
Triggers: Anxiety attacks are often triggered by specific stressors, while panic attacks can occur without a clear trigger.
Symptoms: Panic attacks are characterized by intense physical symptoms, while anxiety attacks are more focused on worry and fear.
Duration: Panic attacks usually peak within minutes and subside, while anxiety attacks can last longer.
What you can do:
Seek Help:
Whether you are experiencing frequent anxiety or panic attacks, it's essential to seek professional help. A therapist can help you identify triggers, develop coping strategies, and learn to manage your symptoms. Telehealth therapy is especially a great option for people who experience these symptoms. Talk to your physician about medications or supplements and to make sure you don’t have any underlying health issues that are triggering these symptoms.
Knowledge Is Power:
Sometimes just talking about or understanding the attacks can help alleviate the symptoms. When we bottle up our emotions they can sometimes come out in explosions. Giving our thoughts and feelings the credit they deserve and addressing underlying issues can help put out the fuse. Also knowing that these attacks won’t kill or harm us, and are just wildly uncomfortable, can take away their power and control, and put us back in the driver’s seat.
Up The Coping Tools:
Building a toolbox of coping skills is like having a safety net for your mind. When anxiety or panic threatens to overwhelm you, these tools provide a way to regain control. Deep breathing exercises can calm a racing heart, grounding techniques can bring you back to the present moment, and mindfulness practices can help you observe your thoughts without judgment. Consistent practice with coping strategies can lessen the intensity and frequency of attacks, empowering you to navigate stressful situations with greater confidence
Remember that ultimately understanding the nuances between anxiety and panic attacks isn't just about labels, it's about empowering yourself with knowledge. By recognizing your body's signals and equipping yourself with effective coping strategies, you can navigate these challenges with greater resilience. And lastly, seeking professional guidance is a sign of strength, and with the right support, you can reclaim your peace of mind and live a life less defined by fear.