Key Takeaways
- Anxiety is a feeling of dead, uneasiness, or fear in response to a stressful event or situation. It may build over time in response to ongoing worries or tension.
- Panic disorder is a type of anxiety disorder identified by sudden attacks of fear or panic accompanied by intense mental and physical health symptoms.
- Panic attacks are recognized as a distinct condition in the DSM-5; anxiety attacks are not.
- Panic attacks occur within seconds of a trigger; anxiety attacks build gradually over time.
What’s the Difference between a Panic Attack vs Anxiety? Find the Answers Here.
On the surface, anxiety and panic attacks can look the same. Understanding the nuances in each can help you better manage your mental health struggles for a more stress-free life. Here, we’ll look at a panic attack vs anxiety attack (or, generalized anxiety) to get you started on the road to greater mental wellness.
What Is Anxiety?
Anxiety is a sudden or gradual feeling of dead, uneasiness, or fear in response to a stressful event or situation. While anxiety can occasionally help you overcome a challenging experience, chronic anxiety can lead to physical and mental health issues.
Symptoms of Anxiety Include:
- Excessive worry or fear
- Distress over life situations
- Restlessness
- Trouble concentrating
- Irritability
- Sweating
- Rapid heartbeat
- Muscle/body tension
- Difficulty sleeping
If one or more of these symptoms come on quickly, a person may not know if they’re having an anxiety or panic attack, so it’s important to know when symptoms are cause for concern or simply a normal response to a tense situation.
So, Then What Is an Anxiety Attack?
The term “anxiety attack” is not a clinically recognized as a distinct condition in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders). What might be called an anxiety attack could actually be a panic attack, or Generalized Anxiety Disorder (GAD). Generalized anxiety can build over time in response to ongoing worries or tension, and may last a few minutes to several hours depending on the person’s environment and coping techniques.
What Causes Anxiety?
- Past traumatic experiences/PTSD
- Existing mental health issues like depression
- Chronic psychical health issues or illnesses
- Prolonged periods of stress or tension
- Family members with anxiety struggles
Individuals with a diagnosed anxiety disorder are at a higher risk of panic disorder, but it’s not a guarantee.
What Is Panic Disorder?
Panic disorder is a type of anxiety disorder identified by regular attacks of fear or panic. These attacks typically last around 5 minutes, though can occasionally take 20 minutes to an hour to subside.
What Is a Panic Attack?
A panic attack is a sudden, unexpected onset of overwhelming fear or anxiety accompanied by intense mental and physical symptoms. Unlike anxiety attacks, panic attacks are recognized as a distinct condition in the DSM-5 due to their rapid occurrence, with or without an obvious cause. In fact, some symptoms are felt so intensely that they mimic a heart attack, resulting in people seeking emergency medical attention.
Symptoms of Panic Attacks Include:
- Racing heart/heart palpitations
- Nausea or upset stomach
- Dry mouth
- Sweating, chills, or hot flashes
- Shortness of breath or chest pain
- Sense of detachment from one’s body
- Intense distress
- Sudden fear or feeling of dying
- Feeling of “going crazy”
- Trembling or shaking
- Head or body aches
- Numbness or tingling (pins and needles)
- Choking sensation or throat pain
What Causes Panic Attacks?
Panick attacks can be caused by a number of factors and may occur all of a sudden or in response to a particular trigger. While exact causes are not fully understood, they may be attributed to:
- Death of a loved one
- Job or relationship loss
- Family history of panic attacks or panic disorder (genetic predisposition)
- Sensitivity to stress or depressive episodes/emotions
- Being faced with a phobia
- Alcohol or drug withdrawal
- Issues with medication
- Thyroid problems
- Imbalance of neurotransmitters in the brain
How to Tell the Difference Between a Panick Attack and Anxiety Attack
How to Cope with Anxiety and Panic Attacks
There are many coping strategies and therapeutic approaches for anxiety and panic disorder.
Coping Strategies:
- Stay Grounded – Focus on taking slow, deep breaths while grounding thoughts in the present and telling yourself, “This feeling will pass.”
- Relax Your Mind & Body – Use relaxation techniques to guide you through an attack, such as closing your eyes and practicing guided imagery, taking a bath with aromatherapy products, or enjoying any activities that you find calming.
- Exercise Regularly – Keep your body moving to reduce stress and tension. Activities may include yoga, jogging, Pilates, or even just simple stretching.
- Enjoy a Healthy Diet – Avoid fatty or sugary foods, and drink alcohol or caffeine in moderation.
- Make Lifestyle Changes – Make sure you’re getting enough sleep, reduce sources of stress, and surround yourself with a community that can help you cope with anxiety or panic disorder.
- Identify Triggers – Learn to recognize the thoughts, environments, or situations that lead to panic or anxiety attacks in order to better prepare for, manage, or avoid them.
Therapeutic Approaches:
- Cognitive Behavioral Therapy (CBT) – CBT is a type of talk therapy that helps you build coping skills for managing triggers. Through CBT, you learn to identify, reframe, and view stressful situations or negative thoughts in a new way.
- Exposure Therapy – This therapeutic approach allows you to face triggers in a safe, controlled environment, learning how to manage them in a more effective way.
- Medicine – Medications like antidepressants (SSRIs), anti-anxiety meds, and beta blockers can help manage symptoms of anxiety. Note that many medications can take a while before they start to work, so be patient with yourself.
Getting Help for Anxiety & Panic Attacks
Knowing the difference between panic attacks vs anxiety attacks is vital for determining the best treatment approach. The qualified therapists and psychiatric clinicians at SOL Mental Health are here to help you identify your struggles in a compassionate space where you feel safe to explore and overcome triggers. We specialize in therapy and psychiatric services, including CBT and exposure therapy, and look forward to finding the solution that best suits your unique needs. Contact us today for your first meeting.
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Resources
Panic Attack vs Anxiety Attack: What’s the Difference?
Dover Behavioral Health System
Panic Disorder
NHS
