How to Tell the Difference Between Anxiety and Panic Attacks
Being able to tell the difference between a panic attack and anxiety attack can be tricky as both can feel overwhelming and intense. There is not a hard before and after and it can be hard to know at times when you’ve crossed from one to the other. But there are a few distinctions that can help.
And you’re not alone! According to the National Institute of Mental Health, it is estimated that 19.1% of adults experience an anxiety disorder and 2.7% will experience panic disorder at some point in their lives making both emotions an incredibly common experience. Because of this, it is often the first step in the work with my anxious clients in the therapy room.
An easy way to remember is - panic attacks occur suddenly while anxiety attacks come on more gradually.
It’s important to understand what sets on apart from the other because you don’t always address panic attacks the way you would anxiety attacks.
Certain breathing techniques, for example, don’t hold a candle to a panic attack while it could be helpful in minimizing the distress experienced with an anxiety attack.
What is anxiety?
Anxiety is a persistent and excessive worry about future events or uncertain situations. It's not the same as fear, although it can be associated with fear. It's also not the same as stress, but anxiety can be caused by stress. Symptoms of anxiety may include persistent restlessness, excessive worrying, racing thoughts, difficulty sleeping, and physical manifestations like rapid heartbeat or shortness of breath. It is a normal emotional response that can lead to ongoing issues when it becomes the body’s automatic response to stress. Anxiety can be caused by stress but not the other way around. It is the anticipation of a situation and our internal response to stress, If you have a lot of stress in your life but you’re not worried about it then you most likely aren’t anxious are responding to stress in a way that helps you move through it.
Click here to learn more about ways therapy can help anxiety.
What is a panic attack
According to the Mayo Clinic, a panic attack is a “sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.”
The first panic attack I experienced happened on an old, dingy Goodwill couch while I was in the middle of watching a Dawson’s Creek re-run my senior year of college. I remember moving to the floor and laying there with my heart racing a million miles a minute and feeling like everything was closing in around me. I had no idea what was going on or why.
Panic attacks may not have a trigger or a reason why they occur or they may be situational and related to different phobias.
For instance, my panic attack while watching Dawson’s Creek did not have an identifiable trigger however, if you have a fear of flying, you may experience an panic attack while on an airplane.
Common symptoms include -
Racing heart
Shortness of breath or feeling like you can't breathe (dyspnea)
Chest pain or tightness
Sweating
Trembling or shaking
Feeling faint, dizzy, or lightheaded
Numbness or tingling sensation
Chills or hot flashes
Nausea or stomach discomfort
Feeling like you're losing control
Fear of dying
Feeling detached from yourself or your surroundings
What is an anxiety attack
Anxiety attacks, on the other hand, are less defined than a panic attack and are a gradual build-up of anxiety symptoms over time. Anxiety attacks are a less intense and longer lasting feelings of unease, worry ,or fear. Anxiety attacks can usually be linked to specific stressors or a build up of stress. For example, if or more generalized anxieties.
Here’s an example to help illustrate -
Tracy, a 31-year-old project manager, stops by her favorite restaurant on her way home from a long day at work to pick up some something for dinner. As she sits to wait for her order, the waiting area becomes crowded and a family with four children walks in, taking up the space around her and she starts to feel a tightness in her chest. A feeling of unease then takes over over her and her heart begins to race and her palms become slightly sweaty.
She continues to navigate the crowded aisle and her physical symptoms intensify as her breathing shallows, the chest tightness moves to her throat, and she begins to think - what if I pass out in front of everyone in this aisle? Tracy is experiencing sensory overload on top of the stress she was already experiencing from the day and wants to escape FAST, looking for the nearest exit.
This is an anxiety attack. While not dangerous, it can be distressing and disruptive, like this example effecting Lisa’s ability to shop.
Common symptoms include -
Increased heart rate
Rapid breathing
Sweating
Muscle tension
Stomach issues
Headache
Dizziness or lightheadedness
Fatigue
Feeling of dread
Restlessness
Difficulty concentrating
Irritability
Negative thoughts
Fear of losing control
Anxiety attack vs panic attack
Anxiety and panic have overlapping physical symptoms, making it extra hard to tell the difference between the two. Both can cause rapid heartbeat, shortness of breath and tummy issues like nausea. The main differences are panic attacks are sudden surges of intense fear with overwhelming physical symptoms, while anxiety attacks are gradual buildups of worry and nervous tension with less severe physical discomfort.
See the chart below for a helpful visualization and be sure to save it to refer to at a later date, when needed.
When to seek help
It's important to understand what sets one apart from the other because you don't always address anxiety attacks the way you would panic attacks. Knowing the difference can help guide you towards the what will help you the most. If you notice an increase in frequency in symptoms to the point where it is effecting your ability to function the way you want or if it is becoming too exhausting or overwhelming to manage on your own, it may be time to see help from a therapist - click here for more about when to seek help.
Common therapies that help include Cognitive Behavioral Therapy, Somatic therapy, Exposure therapy, and mindfulness-based interventions. A therapist may also discuss any lifestyle changes that may help in managing anxiety and panic symptoms. Check out this post for more about how therapy can help anxiety.
Bottom line
Whether it’s anxiety or panic, they both can be an uncomfortable, exhausting, and overwhelming experience. It is more than possible to find ways for you to manage and overcome your anxiety and panic with the right tools in the place - I’ve done it and I see my clients do it on a daily basis! You can do hard things and you deserve the calm life you desire.
Therapy can help
If you feel like you’re getting stuck along the way or want more guided support, it may be time to seek a consultation with a therapist. Contact Real Well Therapy here or call 512-686-7009.
Want to learn more about how anxiety therapy can help you? Click here!
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Disclaimer: the information provided in this blog post is for educational purposes only and should not be construed as medical advice or a substitute for professional consultation. If you are experiencing emotional distress, please reach out to a qualified mental health professional.
