June 17th, 2024
Whether you work a high-stress job or have to deal with difficult life events, anxiety can be a common theme in many of our daily lives. Terms like “panic attack” and “anxiety attack” are often used as common phrases to describe strong feelings of being overwhelmed. However, these terms refer to different experiences and cannot be used interchangeably.
Understanding the difference between a panic attack and an anxiety attack is important in order to get the proper treatment and mental health support for panic disorder and anxiety disorder.
Let’s take a deeper dive and clarify the differences between an anxiety attack vs. panic attack to better recognize the symptoms and/or triggers and find appropriate management skills and support for each disorder.
A panic attack is a sudden and intense increase of fear or discomfort that peaks within minutes. Panic attack episodes can occur without warning and often involve a combination of physical and cognitive symptoms. The Diagnostic and Statistical Manual of Mental Disorders (DSM 5 TR) identifies the following as common panic attack symptoms.
Panic Attack Symptoms:
Panic attacks can occur in the context of panic disorder, but may also happen in other anxiety disorders, phobias, or traumatic events.
What is an Anxiety Attack?
An anxiety attack is a period of intense anxiety or worry (past, current, and future events or thoughts). Unlike panic attacks, anxiety attacks typically have a gradual onset and are related to perceived stressors or triggers. The Diagnostic and Statistical Manual of Mental Disorders (DSM 5 TR) identifies the following as common anxiety attack symptoms.
Anxiety Attack Symptoms:
While anxiety attacks are generally less intense than panic attacks, they can be persistent and interfere with daily functioning and routine.
There are key differences between panic attacks and anxiety attacks that are often seen in four categories: onset/duration, intensity, triggers/stressors, and physical/cognitive symptoms.
Identifying the onset and duration of the attack can give you a good sense of which type you may be experiencing.
It can be difficult to note the level of intensity of symptoms during an anxiety attack. This is why it’s extremely important to work with a mental health professional to help identify scaling questions that will help identify the level of intensity you are experiencing. Solution Focused Therapy often uses scaling questions to help clients identify and address specific issues such as anxiety.
Identifying the triggers and stressors prior to a panic or anxiety attack can help give you insight on whether you are experiencing an anxiety attack or a panic attack.
Panic and anxiety attacks manifest through physical and cognitive symptoms. Understanding the physical and cognitive symptoms is essential for distinguishing between the two and appropriately managing them with coping strategies aimed at relieving the symptoms.
Managing panic attacks and anxiety attacks involves a combination of Cognitive Behavioral Therapy and Dialectical Behavioral Therapy (CBT/DBT); distress tolerance techniques, health-conscious changes, and therapeutic interventions. Understanding how to address these episodes effectively can significantly improve your quality of life and reduce the frequency and intensity of these attacks. CBT/DBT distress tolerance techniques for managing panic attacks and anxiety attacks focus on calming the mind and body during these distressing episodes.
For panic attacks, slow mindful breathing combined with grounding techniques that engage the senses (such as 5,4,3,2,1 grounding technique), help distract from the intense symptoms of panic in the moment. It is also important to remind oneself that the panic attack is only temporary and will not last more than 20 minutes. Utilizing relaxation techniques and progressive muscle relaxation can be helpful in calming the physical symptoms present during an attack.
Managing anxiety attacks begins with identifying and addressing specific triggers and practicing mindfulness/relaxation techniques. Staying present through mindfulness exercises and engaging in activities that require full attention (such as word search puzzles, counting by 7’s, or other simple math), can help reduce anxiety levels by pulling focus away from anxious thoughts. These CBT and DBT distress tolerance strategies are imperative in easing the impact of panic attacks and anxiety attacks as they occur.
By implementing health-conscious habits into your daily or weekly routine, you can be able to more effectively manage both panic and anxiety attacks. Regular exercise is important because physical activity releases a chemical in the brain called endorphins, endorphins are natural stress relievers to the body. You can do this by taking a walk around the block, going to the gym or adding 30 minutes of exercise a few days a week.
A healthy diet can also influence your mood and energy levels. Caffeine and increased sugar intake can exacerbate symptoms of anxiety. By reducing levels of caffeine and sugar and replacing them with water, tea, or fresh fruit, you can lower stress levels.
Additionally, limiting alcohol, nicotine, and marijuana is important because these substances can increase anxiety and interfere with sleep.
Managing a healthy sleep schedule is essential in managing anxiety disorders and panic disorders. Poor sleep and sleep habits can increase anxiety and stress; maintaining a regular sleep schedule and creating a calming nightly routine can help as well.
Professional help is often necessary for effective management of panic attacks and anxiety attacks. There are various therapeutic interventions and modalities that are focused on treating panic and anxiety disorders, targeting both the physical and cognitive symptoms.
Managing panic attacks and anxiety attacks requires a multi-directional and supportive approach that can include psychoeducation, health-conscious supports, therapeutic interventions, and solid support systems. The journey to managing your mental health begins with taking one step towards change.
At Clarity Clinic, you can find some of the best panic and anxiety disorder therapists in Chicago! Our therapists and psychiatrists are highly trained and experienced in treating panic disorders, anxiety disorders, and many other mental health disorders, utilizing evidence-based practices to ensure the best outcomes.
From cognitive-behavioral therapy (CBT) to mindfulness techniques, we offer a range of therapeutic approaches to support your journey to recovery. Book an appointment at any of our mental health clinics located throughout Chicago such as the Loop, River North, Lakeview Belmont, Lakeview Broadway, Evanston, and Mokena.
Can’t make it to our clinics? No problem, we also offer online therapy options to make treatment more convenient and accessible to everyone. Take the first step towards a calmer, more balanced life with Clarity Clinic, your mental health and well-being are our top priorities.
Related Readings:
What do panic attacks feel like?
Panic attacks can feel like intense fear or discomfort, often with symptoms like a racing heart, shortness of breath, sweating, trembling, and a sense of impending doom.
What does an anxiety attack feel like?
Anxiety attacks involve feelings of overwhelming worry or fear, along with physical symptoms like a rapid heartbeat, dizziness, and muscle tension.
How long can an anxiety attack last?
An anxiety attack can last from several minutes to hours or even days, depending on the severity and individual circumstances.
How long do panic attacks last?
Panic attacks typically last 10 to 20 minutes, but the peak of intensity usually occurs within the first 10 minutes.
Why am I suddenly having panic attacks?
Sudden panic attacks can be triggered by stress, significant life changes, medical conditions, or sometimes without an obvious cause.
When should I go to the ER for anxiety?
Go to the ER if your anxiety causes chest pain, trouble breathing, or if you feel like you might harm yourself or others. If you are experiencing uncontrollable panic episodes lasting more than 30 mins you should go to the ER as well.
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