While the terms panic attack and anxiety attack are often used interchangeably, there is a significant difference. Gaining awareness over what is happening in our minds and bodies can help us to better determine how to cope and what steps to take next. In this article, we will discuss the differences between panic attacks and anxiety attacks, and strategies for managing in times of anxiety and distress.
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Recognizing the Signs of a Panic Attack
Panic attacks are defined as sudden episodes of intense fear accompanied by physical symptoms such as rapid heart rate, chest pain, breathing difficulties, dizziness, nausea, etc. These symptoms can be so severe that an individual may seek medical attention, believing that they are having a heart attack or another medical emergency. Having a panic attack can be incredibly frightening, as it can feel like one is spiraling out of control or dying.
A panic attack typically comes on abruptly, then subsides after around ten minutes or so. Sometimes panic attacks are triggered by a specific stimuli or situation, and other times they happen unexpectedly. Recurring panic attacks as well as fear about when the next episode might occur may indicate the presence of panic disorder. However, panic attacks can occur in the context of many other anxiety disorders as well.
What is an Anxiety Attack?
Anxiety attacks are not included as a term in the DSM-5. Therefore, without official criteria, an anxiety attack can look different to each unique individual. For some people, an anxiety attack might be experiencing feelings of uncontrollable worry, distress or restlessness. For another, it may be physical manifestations of anxiety such as heart palpitations, chest tightness, sweating, or an upset stomach.
One way to determine between a panic attack and an anxiety attack is whether symptoms emerged gradually or came on abruptly. An overwhelming build up of stress, worry and physical discomfort may be considered an ‘anxiety attack.’ At the same time, if physical symptoms of anxiety occur suddenly and are more severe and disruptive, it may indicate a full-blown panic attack. For some individuals, an anxiety attack may happen as a result of a particular stressor, whereas panic attacks can occur spontaneously even without a clear cause.
Managing Anxiety and Panic
Whether a person is experiencing an anxiety attack or panic attack, there are strategies that can be helpful for coping. First of all, if anxiety is persistent and interfering with daily functioning, it is crucial to seek out the support of a mental health professional. Treatment such as psychotherapy and medication can be very beneficial for helping individuals experiencing chronic anxiety to improve their quality of life.
When an anxiety or panic attack strikes, remind yourself that what you are experiencing is attributed to anxiety; and while it is uncomfortable, it is not dangerous. It can be helpful to repeat a mantra such as ‘I’ve gotten through this before’ or ‘I will be okay.’ Trying to fight back against your anxiety tends to only make things worse. Instead, accept what is happening and allow it to move through you, then pass. Other strategies that prove to be helpful for managing anxiety and panic attacks include relaxation techniques, deep breathing, and practicing mindfulness.
About The Author
Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.
