Are Panic Attacks The Same As Anxiety Attacks?

You’ve probably heard the terms “panic attack” and “anxiety attack” thrown around, maybe even used interchangeably, but are they really the same thing? The short answer is no, they are not the same, although they share some similarities. Let’s break down the differences so you can understand what each one is and how they might affect you or someone you know.

What Is a Panic Attack?

Imagine you’re sitting at your desk at work, and suddenly, out of nowhere, your heart starts racing. You feel a crushing sense of doom, as if something terrible is about to happen, but you don’t know what it is. Your chest hurts, you’re sweating, and it feels like you can’t breathe. This overwhelming sensation is a panic attack.

A panic attack often comes on suddenly and without any obvious reason. It peaks within a few minutes and can be incredibly intense. 

Common Panic Attack Symptoms

• Rapid heartbeat
• Sweating
• Shaking
• Shortness of breath
• Chest pain
• Nausea
• Dizziness
• Fear of losing control or dying

Panic attacks are intense but typically short-lived, lasting about 10 to 20 minutes.

What Is an Anxiety Attack?

Now, think about a time when you were really worried about something, maybe a major project deadline or a conflict with a family member. The night before, you couldn’t stop thinking about it. You felt restless, tense, maybe even a bit dizzy. This ongoing feeling is more like an anxiety attack.

Anxiety attacks build up over time and are usually related to a specific stressor. They don’t hit as suddenly as panic attacks and can last much longer, sometimes days, weeks, or even months. 

Common Anxiety Attack Symptoms

• Excessive worrying
• Restlessness
• Trouble sleeping
• Fatigue
• Irritability
• Difficulty concentrating

Unlike panic attacks, anxiety attacks don’t usually involve the intense physical symptoms like chest pain or the fear of imminent doom.

Key Differences Between Panic Attacks and Anxiety Attacks

Here are the main differences between panic attacks and anxiety attacks:

Onset:

• Panic Attacks: Sudden, without warning.
• Anxiety Attacks: Gradual build-up.

Duration:

• Panic Attacks: Short-lived (10-20 minutes).
• Anxiety Attacks: Long-lasting (can be days or more).

Symptoms:

• Panic Attacks: Intense physical symptoms (rapid heartbeat, sweating, chest pain).
• Anxiety Attacks: Psychological and emotional symptoms (excessive worry, restlessness).

Is It Possible To Have Both Anxiety and Panic Attacks?

Yes, it’s possible to experience both panic attacks and anxiety attacks, either separately or even together. If you find yourself struggling with either, or both, it’s important to talk to someone—a parent, teacher, or counselor—who can help you get the support you need.

How To Manage Panic and Anxiety

Here are some tips to help manage panic and anxiety attacks:

Utilize Calming Practices

This can be easier said than done, but it’s crucial. Try practicing deep breathing exercises where you slowly inhale through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Meditation can also be very effective. Spend a few minutes each day sitting quietly, focusing on your breath, and clearing your mind of stressful thoughts. Apps like Headspace or Calm can guide you through these techniques. It’s important to practice these exercises when you don’t need them, so that you remember to use them when you do. 

Identify Triggers

Understanding what triggers your anxiety can significantly improve your ability to manage it. Keep a journal to track your anxiety episodes, noting what you were doing, thinking, or experiencing before the onset. Over time, patterns may emerge that reveal specific situations, people, or thoughts that trigger your anxiety. Once you identify these triggers, you can work on strategies to avoid them or cope with them more effectively.

Seek Support Through Therapy

It’s important to recognize that you don’t have to deal with anxiety or panic attacks on your own. Reach out to friends or family members who can offer support and understanding. Professional help, such as a therapist specializing in panic, can provide you with coping strategies and a safe space to discuss your feelings. Support groups can also connect you with others who understand what you’re going through.

Maintain A Healthy Lifestyle

Maintaining a healthy lifestyle can greatly reduce anxiety. Regular physical exercise, such as walking, running, or yoga, helps to release endorphins, which are natural mood lifters. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can stabilize your blood sugar and improve your mood. Finally, ensure you are getting enough sleep each night, as fatigue can exacerbate anxiety. Aim for 7-9 hours of quality sleep by establishing a consistent bedtime routine and creating a restful sleeping environment.

Get Help For Anxiety and Panic in New York

Understanding the difference between panic and anxiety attacks can be a helpful step in managing them. Remember, it’s okay to seek help, and there are many resources available to support you.

If you are struggling with anxiety and panic, please contact us at Marsh Psychotherapy for support. We specialize in therapy for panic in New York and are ready to help. Contact us for a free consultation.