The Difference Between Anxiety Attacks and Panic Attacks
Anxiety Attacks versus Panic Attacks
Working with my anxious clients this is a topic that comes up often. People often use anxiety attack and panic attack interchangeably to describe how they were feeling or what they experienced.
Feelings of fear, shortness of breath, and tightness in the chest are common symptoms of a anxiety attack.
While there are a bunch of similarities between anxiety attacks and panic attacks there are also some key differences that are important to identify as well. Throughout the blog we will identify symptoms of an anxiety attack and panic attacks, identify causes, and explore how they can be treated and diagnosed.
It is important to note that both anxiety and panic can be present at the same time. Increased anxiety over time can lead to having a panic attack. An example includes increased worry about giving a presentation to 50 people in your company next week. Due to the increase in stress and anxiety experienced over the week, on the day of the presentation a panic attack occurs.
If you are interested in getting started in therapy to help manage your anxiety or panic attacks, schedule a free 15 minute consultation or learn how to get started in therapy.
Check out these helpful blogs on finding an anxiety therapist - Finding the Right Anxiety Therapist for You & 5 Tips for Choosing the Best Anxiety Therapist in Wilmington, NC
Anxiety Attack Symptoms
A person can experience different levels of anxiety. It is not uncommon to have mild, moderate, or severe symptoms. Most often an anxiety attack can occur if there has been moderate to severe symptoms experienced over a prolonged amount of time.
Common symptoms of anxiety attack include:
Worry
Increased Heart Rate
Distress
Fear
Restlessness
Sweating
Chest Pain
Difficulty Breathing
Shaking or Trembling
Nausea
Lightheaded or Dizzy
Headache
If you are interested in learning more about anxiety check out these blog posts.
Panic Attack Symptoms
Panic attacks have very similar symptoms but also include two additional and important symptoms. Panic attack symptoms tend to be severe and intense feeling. Panic attacks can leave you feeling both emotionally and physically drained due to their intense nature.
On average, panic attacks may last about 20 to 30 minutes.
Common symptoms of a panic attack include:
Increased Heart Rate
Fear
Sweating
Chest Pain
Difficulty Breathing
Shaking or Trembling
Nausea
Lightheaded or Dizzy
Headache
AND
Fear of dying or losing control
Not feeling connected to self or world
In order for a panic attack to be diagnosed one of these last two symptoms need to be present.
When panic attacks occur it will trigger your body to automatically go into fight, flight, or freeze response. This is your body’s natural warning response to stress and danger. During this period you may become aggressive (fight), run away or flee (flight), or stay put physically or mentally (freeze).
On rare occasions it is possible to experience multiple panic attacks within a small timeframe. When this happens it may seem like a panic attack is never ending but most likely there are waves of them coming and going. The down time between them may not seem like you are out of the panic attack because of the toll the adrenaline mentally and physically takes on your body.
Causes of Anxiety Attacks and Panic Attacks
Sometimes panic attacks can occur out of the blue and for no reason. Other times there are specific reasons. Anxiety attacks and panic attacks can also happen by similar causes.
Common causes of anxiety attacks and panic attacks include:
Social Situations
Phobias (having a fear of something)
Stressors (job and personal)
Medical Illness
Caffeine Use
Chronic Pain
Drug or Alcohol Withdrawal
Medications
Trauma Memories
These are only a few of the common causes that may induce an anxiety attack or panic attack. It is important to speak with your primary care physician to rule out and possible medical causes or risk factors that may make you more susceptible to anxiety attacks or panic attacks.
Diagnosing Anxiety Attacks and Panic Attacks
Speaking with your doctor or therapist about what you are experiencing can help get you started feeling better.
Diagnosis of anxiety attack is not possible. However, if you have experienced an anxiety or panic attack you can have your symptoms assessed by a professional and a diagnosis of an anxiety disorder or panic disorder may be given. However, diagnoses may vary based on certain criteria that has to be met.
Treating Anxiety Attacks and Panic Attacks
There are a few things to consider when treating anxiety and panic attacks. This may include the therapeutic approach, medication interventions, and lifestyle choices.
Therapy Approaches for Anxiety Attacks and Panic Attacks
Each therapist has their own particular style or therapeutic model they use to treat their clients. There are also many different therapy models and techniques that are used to treat anxiety and panic attacks. Listed below are two of the therapy models most commonly practiced for treatment.
Most common and popular is Cognitive Behavioral Therapy (CBT). It is the most widely used therapy approach to treat anxiety and panic. CBT places emphasis on addressing a client’s thoughts, feelings, and behaviors. An example of CBT includes focusing on challenging negative thinking styles that lead to unhealthy behaviors. Another part of CBT that works to address panic attacks is engaging in desensitization exercises. These exercises help to address and overcome fears and intense anxiety. For more information on CBT and panic attacks check out the link for the Association for Behavioral and Cognitive Therapies (ABCT).
To learn more about CBT check out this helpful blog post
Next, is Eye Movement Desensitization and Reprocessing (EMDR). EMDR was created by Francine Shapiro in the 1980s. This specialized style of therapy has been used to treat a wide range of mental health issues including anxiety and panic. It follows particular protocols and has been proven to have positive impactful results. For more information on EMDR and Anxiety click the link to access EMDRIA (EMDR International Association).
Medications for Anxiety Attacks and Panic Attacks
Medication can be a beneficial intervention to help treat anxiety and panic attacks. It is important to note that a medical prescriber such as a primary care doctor, psychiatrist, or psychiatric mental health nurse practitioner is needed for medical treatment of panic attacks, panic disorder, or anxiety.
Medication can be a helpful resource. Make sure to contact your doctor to find out what medication would be best for you.
Most common medication types to treat panic include:
Selective Serotonin Reuptake Inhibitors (SSRI) - Zoloft, Lexapro, Prozac, Celexa
Serotonin and Norepinephrine Reuptake Inhibitors (SNRI) - Effexor XR
Benzodiazepines - Xanax, Ativan, Valium, Klonopin
Beta Blockers
Therapy is recommended along with medication to ensure the most successful course of treatment. Please make sure to consult your doctor.
Making Lifestyle Changes
Making healthier lifestyle choices has the ability to positively impact you ability to manage the symptoms that often lead to anxiety attack and panic attacks.
Walking is a great way to release tension from anxiety and improve your mood.
Get Your Body Moving - Add some physical exercise into your weekly routine. Even engaging in light exercise can help to release tension, elevate your mood, and improve your sleep. Try adding some aerobic exercise such as walking, swimming, biking, dancing, etc. as it has the best effects to reduce anxiety.
Get Some Rest - Sleep. It is one of the most important pieces to your health. In fact, lack of sleep can have a major impact on your physical health as well as your mental health. If you are not getting enough sleep it can make your anxiety symptoms worse.
Caffeine Use - Avoid caffeine if possible. If you have a hard time cutting it out completely, consider reducing your intake. I make sure to talk with my clients about their caffeine use starting at the intake session because it is that important. It is possible to still effects of caffeine 5 hours after consumption and can remain in your system up to 10 hours later. Because caffeine is a stimulant it can aggravate your anxiety symptoms.
Just Say No - Avoid alcohol use and drug use.
Alcohol use and drug use can change the chemical levels in your brain and worsen your anxiety symptoms. Often, I hear my clients talk about having a drink will help reduce their anxiety regarding a situation (especially social situations). And while having an occasional drink to unwind might be helpful it can also lead to building a tolerance and dependence. It also keeps you from being able to challenge your anxieties and fears in a health manner, continuing to keep that avoidance cycle going that happens with anxiety disorders.
Getting Help for Anxiety Attacks and Panic Attacks
When getting therapy for help with anxiety attacks and panic attacks it is important to find a therapist that understands and treats both of these issues. It is also helpful to follow treatment recommendations and understand that working through some of the things causing panic attacks to happen may be uncomfortable and difficult.
Self-compassion and kindness is essential. For some helpful tips on building self-kindness and compassion, check out this blog post.
Helpful tips when building coping skills for an anxiety attack and panic attacks:
5 Ways to Calm an Anxiety Attack in the Moment
5 Helpful Strategies to Manage a Panic Attack
If you are ready to get started in therapy to address your anxiety or panic attacks, schedule your free 15 minute consultation with me.
I am a licensed social worker and specialize in working with counseling for women experiencing stress and anxiety, perfectionism, self-doubt from imposter syndrome, and burnout. Learn more about me and my practice, Calm Waters Counseling. I offer virtual anxiety therapy appointments at my Wilmington, NC counseling practice anxious high achieving women in the state of Maryland and North Carolina.
Online Therapy in Maryland
Online Therapy in North Carolina
If you have been thinking about trying online therapy, check out this information that helps explain how it works and the pros and cons of online therapy.
Is Online Therapy Right For Me?
Does Online Therapy Actually Work?
Benefits of Using Online Therapy for Anxiety Relief