Panic attack vs. anxiety attack? Here's the difference
Panic attacks and anxiety attacks are similar but different. Learn the differences to help identify them. Plus, how to calm panic or anxiety attacks in 6 steps.
Feeling overwhelmed by intense emotions and not sure if it’s a panic attack or an anxiety attack? You’re not alone. These terms are often used interchangeably, which can cause confusion.
Once you understand the key differences between panic and anxiety attacks, it’ll help you identify what you’re experiencing. And with that knowledge, you’ll be better equipped to manage your symptoms and regain control.
Panic attack vs. anxiety attack: how are they similar?
The reason panic attacks and anxiety attacks often get confused is that they share a key similarity — overwhelming feelings of fear and discomfort. Once you learn to identify their commonalities and differences, it’s easier to make sense of what you're experiencing (and therefore manage it accordingly).
Emotional intensity: Both panic and anxiety attacks are emotionally intense experiences. In either case, you may feel engulfed by a wave of emotions that make even the most simple tasks seem insurmountable.
Physical symptoms: Physically, both types of attacks can show up in similar ways. You might feel your heart pounding against your chest, and your breath might shorten to shallow gasps. Sweat might bead on your forehead, and your hands could start to shake. This is your body going into fight-or-flight mode, prepared for a danger that feels very real but may or may not exist.
Cognitive intrusion: It's not just your body that reacts to a panic or anxiety attack, your mind can also get swept up into the experience. You might feel detached from your surroundings as if watching yourself from a third-person perspective. You might experience intrusive thoughts, or your thoughts may race, making it challenging to focus on any one thing, much less the task at hand.
Shared triggers: Often, both types of attacks can be triggered by similar stressors. Situations that you perceive as threatening or challenging can set off either a panic or anxiety attack. For some people, this could be caused by being in a crowded or enclosed place. For others, it could be when they’re facing a stressful event at work. Even getting stuck in traffic when you're already running late can cause a reaction.
The sense of urgency: Whether it’s a panic or anxiety attack, there's usually a sense of urgency to escape the situation or to “fix” whatever you feel is wrong. It’s like an internal alarm bell that refuses to be silenced until you've removed yourself from the perceived threat or issue.
Disclaimer: Some of these symptoms could be indicative of another medical condition so if in doubt, please reach out to a healthcare professional.
💙 Whether you’ve experienced anxiety attacks, or panic attacks, it can be helpful to implement calming breath work into your day to day. Explore Breathe into Relaxation with Jay Shetty.
Panic attack vs. anxiety attack: how are they different?
While panic and anxiety attacks may seem the same, there are differences to help you tell them apart. Their shared traits are undeniable, but so are their individual characteristics.
Onset and duration
Panic attacks: These typically come on suddenly, like a bolt of lightning, often without a clear trigger. The symptoms peak within minutes and can last for around 20 to 30 minutes. But they may take hours to fully subside.
Anxiety attacks: Unlike panic attacks, the onset of an anxiety attack is often gradual, building up over time. They can last for extended periods, ranging from hours to days or even months in extreme cases.
Intensity and scale
Panic attacks: The symptoms of a panic attack are generally more severe and can include a sensation of imminent doom or dread. Some people describe it as feeling like a heart attack or as if they're losing complete control.
Anxiety attacks: The intensity is less severe in comparison, but an anxiety attack is still disruptive. There's a heightened sense of worry or apprehension, but it usually doesn’t escalate to the level where you fear imminent death or catastrophe.
💙 If you find yourself panicking, you can implement a guided practice specifically designed to help. Panic SOS is here for you when you need it.
Triggers and context
Panic attacks: Often, panic attacks occur out of the blue and are not necessarily linked to situational triggers. This can make them even more frightening. Some people even find panic attacks can wake them from sleep.
Anxiety attacks: These are usually triggered by a stressor, like an upcoming work deadline or social event. It's as if your worries reach a boiling point and spill over, causing an anxiety attack.
💙 If you feel anxiety rising, you can use a guided meditation like Slow the Swirl in Your Mind to help bring yourself back to a state of calm before things spin out of control.
Symptoms and sensations
Panic attacks: Beyond a rapid heartbeat and shortness of breath, panic attacks can also include chest pain, dizziness, trembling, and numbness in extremities. Some experience a sense of “depersonalization” which is a feeling of being detached from yourself or your surroundings.
Anxiety attacks: The symptoms overlap with those of a panic attack, but they generally don't include extreme sensations of doom or intense physical symptoms like chest pain.
Medical classification
Panic attacks: Often a symptom of Panic Disorder, these attacks have specific diagnosis and treatment guidelines.
Anxiety attacks: Interestingly, “anxiety attack” is not a medically-recognized term in the same way as a panic attack. It's more of a colloquial expression for a heightened or extreme state of anxiety that doesn't meet the criteria for a panic attack. A diagnosis of an anxiety disorder, like Generalized Anxiety Disorder (GAD) is often made instead.
By dissecting these distinct elements, you'll be better equipped to understand what you're experiencing. You’ll be able to seek more targeted help and develop techniques to manage both types of attacks effectively.
💙 If you need more tools to help you manage panic attacks or anxiety attacks, explore our Overcome Stress and Anxiety series.
How to calm a panic attack or anxiety attack in 8 steps
1. Find a safe place to process
The first thing you’ll want to do if you’re having a panic attack or anxiety attack is to find a safe space where you can support yourself through the attack. If you’re driving, immediately pull over. If you’re in a crowded area, find a place you can sit down.
2. Ask someone for support
If you’re struggling to breathe or you’re feeling extremely panicked, consider asking someone for support. This could be calling someone you trust or even asking someone around you if you’re in public and feel comfortable. Let them know you may be having a panic attack or anxiety attack.
3. Breathe as deeply as you can
It’s not uncommon to hyperventilate during a panic attack so you want to try to slow and deepen your breathing.
💙 This three minute Reset with the Breath practice is a good one to know. When you start to feel anxious or panicky, those three minutes can be the difference between a close call and a full blown anxiety attack.
4. Remember the attack will pass
Keep reminding yourself that what you’re experiencing is only temporary and will pass. You can try repeating an affirmation to yourself such as, “I am safe.” Or “This is scary but it will pass. I will be okay.”
5. Move your body
Some people find movement to be helpful so if you can find a trusted person to walk with you and talk with you until the attack passes it can help you regulate your nervous system.
💙 Having a good anxiety-reducing movement practice in your back pocket can be helpful if you’re prone to anxiety. This Softening Anxiety practice can help you reduce anxiety and feel more calm and grounded in your body even before an attack happens.
6. Ground yourself
One of the best ways to ground yourself in your body is to use the 5,4,3,2,1 technique where you start by identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
💙 You can try this technique as a guided practice with Tamara Levitt.
7. Use a breathing or meditation practice
Mindfulness tools like guided breath work or a guided meditation can also help ground you during an attack and move your brain out of panic mode.
💙 Breathe into Relaxation with Jay Shetty can help you release the tension and feel more centered when moments gets stressful and tense.
8. Distract yourself
Some people find it helpful to pop a sour candy into their mouth, hold an ice cube in their hand, or even plunge their face in ice water. The intensity of these experiences jolts the mind out of panic mode and can help you return to a place of calm. If you find yourself experiencing panic or anxiety attacks often it might be helpful to keep some provisions on your person.
When to seek help and support
Experiencing occasional bouts of anxiety or panic is normal. But if you find that these attacks are becoming frequent or disrupting your daily life, it’s a good idea to consult a healthcare professional.
There are various forms of treatment available, ranging from medication to therapy, that can help you manage your symptoms effectively. Here's how you can determine when to seek additional help:
Frequency of attacks: If you experience attacks frequently or find they’re increasingly disrupting your daily life, consider seeking help.
Severity of symptoms: If symptoms of anxiety or panic become unbearable or worsen over time, professional help may be necessary for diagnosis and management.
Interference with daily life: When these attacks start to impact your job performance, relationships, or overall quality of life, it's time to take action.
Persistent symptoms: If symptoms of panic or anxiety persist even after using self-help techniques, consult a healthcare provider for a tailored treatment plan.
Risk of self-harm: If you ever feel you're at risk of harming yourself or others, seek emergency help immediately. Your medical professional won’t judge you, they’ll understand that it’s a medical condition and they’ll help you find ways to cope.
Self-help techniques such as mindfulness meditation, belly breathing, or similar guided exercises can also serve as a complementary treatment to medical interventions.
💙 Sometimes anxiety and panic occur because our lives are just too full. If you need guidance Managing Overwhelm, we got you.
Panic attack vs anxiety attack FAQs
Q: How do I know if I'm having an anxiety attack?
An anxiety attack is characterized by feelings of overwhelming apprehension, worry, distress, or fear. While many of these symptoms are similar to a panic attack, an anxiety attack is often triggered by a specific stressor or situation, like a work deadline or a social event. It might come on gradually and could last for hours or even days. During the episode, you may experience symptoms such as:
Prolonged feelings of worry or dread
Restlessness or feeling on edge
Rapid heartbeat or palpitations
Muscle tension
Shortness of breath or a feeling of choking
Trembling or shaking
Dry mouth
Dizziness or lightheadedness
Nausea or stomach cramps
Q: What does an anxiety attack feel like?
An anxiety attack can make you feel like you're losing control. It is a deeply unsettling experience, and aside from the symptoms above, you might also feel like your mind has gone blank, that you’re trapped, too hot, trembling, and your heart is racing. The sensations can be difficult to cope with at times, but there are things you can do and help available should you need it.
Q: What are silent panic attacks?
Silent panic attacks might not have the same overt physical symptoms as a typical panic attack, but they can be just as distressing. These attacks are mostly internal and can be overlooked or mistaken for something else. Signs include:
A sense of impending doom or terror
Feeling faint or dizzy, even if not visibly so
Internal trembling or feeling shaky
Feeling detached from your surroundings or from yourself
A silent internal scream or a sensation of wanting to escape
A sudden overwhelming sadness or fear without an apparent cause
Racing thoughts that feel out of control
Q: Is it normal to cry during anxiety attacks?
Yes, crying can be a symptom of an anxiety attack. Anxiety attacks can be emotionally exhausting, and for some, tears can be a release of pent-up tension and stress. Crying can be seen as an emotional response to feeling overwhelmed or a way the body communicates it needs support and understanding. For others, the intense feelings of dread and fear can lead to tears. Everyone's body responds differently to stress and anxiety, so while one person might cry, another might not. It doesn’t mean their anxiety or panic attack is any more or less serious.
Calm your mind. Change your life.
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