Panic Attack vs. Anxiety Attack: What's the Difference?

Have you ever felt a sudden surge of intense fear and physical discomfort that seemed to come out of nowhere? Or maybe you've experienced a period of worry and apprehension that builds gradually?

These could be signs of either a panic attack or an anxiety attack. While the terms are often used interchangeably, there are key differences between the two that can be crucial for understanding and managing these experiences.

Let's dive deeper into it!

What is a Panic Attack?

A panic attack is a sudden episode of fear or discomfort that reaches its peak in a minute. It's often described as a feeling of losing control or like something terrible is about to happen. 

Some scientific theories suggest that chemical imbalance plays a significant role in panic attacks, pointing to abnormalities in substances such as gamma-aminobutyric acid, cortisol, and serotonin. However, there is typically no apparent reason for a panic attack.

During a panic attack, the body goes into "fight-or-flight" mode, releasing a flood of hormones like adrenaline that trigger a variety of physical symptoms. 

These can include:

• Shortness of breath or rapid breathing (hyperventilation)
• Palpitations or racing heart
• Chest pain or tightness
• Dizziness or lightheadedness
• Feeling detached from reality (derealization)
• Feeling detached from oneself (depersonalization)
• Numbness or tingling sensations
• Chills or sweating
• Nausea or stomach upset
• Fear of losing control or dying

Panic attacks can be extremely alarming and disruptive. They may occur unexpectedly or be triggered by particular situations or fears.

What is an Anxiety Attack?

An anxiety attack is a feeling of intense worry, nervousness, and apprehension that typically builds gradually over time. 

Unlike panic attacks, anxiety attacks are not sudden and often have a clear trigger, such as a stressful situation, a looming deadline, or social interaction. 

Researchers believe that symptoms of mood and anxiety disorders originate, at least partly, from imbalances in activity within the brain's emotional centers rather than its higher cognitive centers.

The physical symptoms of anxiety attacks can be similar to those of panic attacks, but they are usually less severe and last longer. 

These symptoms may include:

• Increased heart rate
• Muscle tension
• Restlessness or feeling on edge
• Difficulty concentrating
• Fatigue
• Irritability
• Trouble sleeping

Panic Attack vs. Anxiety Attack: Differences at a Glance

Keep this as a handy cheat sheet to understand when you or someone around you is experiencing a panic attack versus an anxiety attack.

Why is it Important to Know the Difference?

Understanding the difference between panic attacks and anxiety attacks is important for several reasons. 

First, it can help you to better understand what you're experiencing and reduce the fear associated with the attack. Knowing that you're having a panic attack, which is temporary and not medically dangerous, can be very reassuring.

Second, knowing the difference can help you develop more effective coping mechanisms. For example, panic attacks often respond well to techniques that help slow down your breathing and heart rate, such as deep breathing exercises. 

Anxiety attacks, on the other hand, may benefit more from relaxation techniques or cognitive behavioral therapy (CBT).

Finally, if you're experiencing frequent panic attacks or anxiety attacks, it's important to seek professional help. A therapist can help you identify the underlying triggers for your attacks and develop a treatment plan that's right for you.

Easy Fix For Panic and Anxiety Attacks with Simple Lifestyle Adjustments

While professional help is always recommended, here are some tips for managing both panic attacks and anxiety attacks, focusing on breathwork and lifestyle changes:

• When a panic attack strikes, focus on slowing down your breathing. Try a simple deep breathing until you feel calmer or receive professional help.
• For general anxiety, try resonance breathing which involves breathing at a slow and regular pace, often with equal durations for inhaling and exhaling. 
• Regular exercise acts as a natural stress reliever and can enhance your mood, so aim to incorporate it into your routine.
• Getting enough sleep (8 to 9 hours per night for adults) is crucial for managing anxiety and preventing panic attacks.
• Consider trying relaxation methods such as progressive muscle relaxation, yoga, or breathing techniques. These can assist in soothing both your mind and body.
• Limit caffeine and alcohol intake

Read about: The Rise of Panic: Causes, Symptoms, and Effective Management Techniques 

Preventing and Managing Panic and Anxiety Attacks with Oxa

Although anxiety and panic attacks can feel overwhelming, there are strategies you can use to manage them.

Oxa's wearable biofeedback teaches you to slow your breathing rate and activate the relaxation response, which can help combat the physical symptoms associated with both panic attacks and anxiety attacks.

By monitoring your heart rate variability (HRV), Oxa provides real-time biofeedback to guide you towards a slow, steady breath, a technique scientifically proven to activate the relaxation response and counteract the fight-or-flight response. 

With consistent use, Oxa can help you reduce the frequency and intensity of both panic attacks and anxiety attacks, empowering you to take charge of your emotional well-being.

FAQs

Q: How can I tell the difference between a panic attack and an anxiety attack?

The main difference is onset and intensity. Panic attacks are sudden and intense, peaking within minutes and feeling very scary. Anxiety attacks build gradually over time, are less severe, and often have a clear trigger.

Q: Is it possible for a panic attack to become an anxiety attack? 

A: Panic attacks and anxiety attacks are different conditions. Nonetheless, experiencing a panic attack may heighten anxiety levels, particularly with concerns about having another attack.

Q: Should I consult a doctor if I have a panic attack for the first time? 

A: It is recommended to visit a doctor, especially if the panic attack was intense or if you have any worries about your overall health.

Q: What lifestyle modifications can assist in managing panic attacks and anxiety attacks? 

A: Engaging in regular physical activity, ensuring adequate sleep, and utilizing relaxation practices like yoga or meditation can be helpful.