If you’ve ever searched online after feeling overwhelmed, you’ve probably seen that many people use the terms anxiety attack and panic attack interchangeably. While there are certain similarities between these terms, there are also significant differences between them.
Understanding the difference between anxiety and panic attacks can help you understand what your body is experiencing, lessen some of the stress surrounding unfamiliar symptoms, and also help you decide when it’s time to seek support.
What Is Anxiety?
Everyone gets anxious sometimes. It’s the body’s natural response when experiencing any form of stress or worry. Maybe you’re waiting to hear back about a job you really want, or you’ve been worrying about finances, your health, or even a family member. With anxiety, it tends to develop gradually. It doesn’t happen all at once. Some examples of symptoms of anxiety are:
- Persistent worry
- Feeling restless
- Having difficulty concentrating
- Being irritable
- Difficulty sleeping
- Feeling overwhelmed
It is common to feel anxiety from time to time. But when anxiety starts getting more frequent, or starts interfering with daily life, that is when it is something that should be addressed.
What Is A Panic Attack?
The main difference with a panic attack is how quickly it happens. Some people may experience panic attacks during a highly stressful situation, while others will have episodes out of the blue. For example, you could be sitting at home, driving, or running errands when a panic attack begins. The symptoms can develop very quickly and can be very intense when they do come on. Your body’s fight-or-flight response kicks in, even though there isn’t any actual danger in front of you. If you’re experiencing a panic attack you may feel:
- A racing or pounding heart
- Difficulty breathing
- Chest tightness or pain
- Dizziness
- Sweating
- Shaking
- Feeling detached from reality
- Fear of dying
While panic attacks normally reach their peak within a few minutes, they can feel like they are lasting much longer than that.
Why Panic Attacks Can Feel So Scary
What makes panic attacks so frightening is how physical they feel. Certain symptoms, like chest tightness, chest pain, and difficulty breathing, can closely resemble a heart attack. Because of this, many people go to the emergency room the first time they have a panic attack. Which, of course, is an understandable reaction.
Just because you have a panic attack doesn’t mean you have a panic disorder. There are many people who only have one or two panic attacks during specific stressful times in their lives.
Anxiety Doesn’t Always Mean An Anxiety Disorder
It’s normal to feel anxious before giving a big presentation or to experience a panic attack after experiencing a very stressful month. When anxiety lasts so long and gets in the way of things like work, school, relationships, or everyday responsibilities, it becomes an anxiety disorder.
A panic disorder is a little different. This disorder is usually marked by multiple, unexpected panic attacks, accompanied by an ongoing fear that you will have another one. This fear sometimes causes people to avoid certain places or activities, which gradually limits their world.
What Can Cause Panic Attacks
There isn’t one major cause of someone having panic attacks. For some people, they experience constant stress, others may be going through a major life change or have a panic disorder that could contribute. For others, genetics can be a factor. Panic attacks can run in families, which suggests an inherited predisposition. Sometimes there is not always a readily apparent cause for panic attacks, which makes it even more confusing.
Not knowing why you had a panic attack can be scary, but you aren’t alone. A lot of people share that question right after experiencing their first panic attack.
What To Do During A Panic Attack
When you experience a panic attack, your natural reaction might be to resist or try to stop it right away. Sadly, this reaction tends to make the fear and anxiety even stronger. Instead, acknowledge it and try to slow things down.
Focus on slow and steady breathing. Some people will try grounding exercises when they need more distraction to help calm them down. For example, one exercise is identifying five objects you see, four objects you can touch, three you can hear, two you can smell, and one you can taste. It’s also important to keep reminding yourself that although the symptoms are very intense, they will pass. Panic attacks don’t last forever. You have to try to ride the wave without fighting it and wait for the feeling to peak and eventually come down.
When Should You Seek Help?
Once you feel that your anxiety or panic attacks have become uncontrollable and have started to interfere with your life, then it is time for you to talk with a professional. For instance, if your anxiety and panic attacks make you avoid particular situations, cause problems at work or start to affect your relationships with others, these may be reasons to seek help. With the help of therapy, you can better understand your symptoms and identify patterns. Also, you will gain tools that will help when you get anxiety or panic attacks in the future.
Anxiety And Panic Attacks Are Treatable
Having anxiety or panic attacks can feel overwhelming, but there are ways to treat them effectively. Most people find that professional help allows them to cope with their symptoms, regain confidence, and get back to doing the things that are most important to them. If anxiety or panic attacks have been dominating your life, asking for help is the first step toward improvement.
Here at Deep Centered Mental Health, our team works with individuals experiencing anxiety, panic attacks, and other mental health concerns. If you’re ready to learn more or schedule an appointment with us, please call 512-887-6809 or click here to schedule an appointment today.
