Anxiety Attacks vs. Panic Attacks: Your Ultimate Guide to Telling Them Apart

Feeling swamped by waves of anxiety and panic that seem all too similar? Don't worry – you're not alone. A lot of people get confused about the differences between Anxiety Attacks and Panic Attacks and aren't sure how to tell them apart. But don't stress! We'll break down these two and give you the tools to figure out whether you're dealing with an anxiety attack vs a panic attack. Get ready to learn some handy tips for coping, treatment options, and how to manage these intense feelings that can disrupt your peace of mind.

Keep in mind that the aim isn't just to get through these attacks, but also to manage them, recognise when they might happen, and prevent them in the future. By understanding the differences between anxiety attacks and panic attacks, you'll feel more confident navigating them at challenging times.

What is an Anxiety Attack

"Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths" - CH Spurgeon

While anxiety attacks and panic attacks may seem similar on the surface and many people will refer to them as the same thing, it's important to recognise that they stem from different sources and manifest in distinct ways.

Anxiety attacks share similarities with panic attacks in terms of intense fear and physical symptoms. However, anxiety attacks generally arise in response to specific triggers or stressful situations.

Anxiety attacks typically begin with feelings of unease or tension, gradually escalating into a sense of impending doom. Unlike panic attacks, which reach their peak intensity within minutes, anxiety attacks may last for a longer duration, ranging from several minutes to hours. During this time, individuals may experience a wide array of symptoms such as:

• Rapid heart rate

• Trembling

• Sweating

• Chest discomfort

• Shortness of breath

• Heightened sense of vulnerability.

While anxiety attacks can be debilitating and overwhelming, the good news is that they are manageable. By identifying the triggers that lead to these attacks, individuals can take proactive steps towards prevention and coping strategies.

How can you discover these triggers?

• Ask friends and family if they have noticed any changes in your behaviour when you react to different experiences/environments

• Read through old journals, and see if there are any irregularities or changes

• Keep a journal to track emotional responses, mood and interactions

• Seek help from a therapist

TIP: Discovery Journal is built for this job!

Inside the Standard Discovery Journal

This journal is all about helping you figure out what causes your anxiety and what's behind it. It's like a tool for getting to know yourself better and becoming more aware of your emotions. The journal uses a simple, bullet-point style that makes it easy to jot down your thoughts, feelings, and experiences quickly and effectively. By keeping up with these entries, you'll build a detailed picture of your behaviour patterns and emotional reactions over time.

As you continue to fill out the journal, a clearer picture begins to emerge. Patterns start to reveal themselves, highlighting specific situations, environments, or interactions that may trigger anxiety. For instance, one might notice that social gatherings consistently lead to feelings of unease or that certain work-related tasks provoke stress. By spotting these trends, you get a better understanding of your emotions, which can really help in handling and reducing anxiety.

Learn More About Discovery Journal

Understanding Anxiety and Panic Attacks

There are symptoms you can watch out for before an anxiety or panic attack, which, if managed and reduced, could prevent the attack from ever occurring.

A symptom to watch out for is excessive worrying or ruminating thoughts. During an anxiety attack, your mind may become consumed with obsessive thoughts, causing a heightened sense of unease. You may find yourself fixating on a particular negative thought or outcome. This can become a vicious cycle as this obsessive worrying and lack of control can intensify or extend an attack. These thoughts may revolve around future events or worst-case scenarios, leading to a sense of helplessness and a feeling of being trapped in your mind.

One of the most common symptoms of an anxiety attack is an overwhelming sense of fear or dread. It may feel as though something terrible is about to happen, even if there is no immediate danger present. Physical symptoms are also prevalent during anxiety attacks due to this immense fear and dread. You may experience trembling or shaking, as well as sweating or feeling hot and flushed. Digestive issues such as stomachaches, nausea, or diarrhoea may also occur. The mind and body are interconnected, and the stress of an anxiety attack can manifest in physical symptoms. This physical response is a result of your body's natural stress response, triggered by the perceived threat.

Additionally, you may experience feelings of restlessness or an inability to relax. This constant state of agitation can make it challenging to focus or engage in activities, leading to increased frustration and a sense of being out of control.

To combat these feelings, try:

• Grounding techniques

• Walking/Fresh Air

• Sucking on Icecubes

• Singing, humming or engaging in conversation

• Actively try and think of something positive

• Short Meditations

The Symptoms of Panic and Anxiety Attacks

How to tell if it’s a panic or anxiety attack

It's important to recognise that anxiety attacks and panic attacks, while they share some similarities, also have unique characteristics that set them apart.

While anxiety attacks typically arise from a specific trigger or source of stress, panic attacks often strike seemingly out of the blue, without any identifiable cause. This sudden onset of intense fear or discomfort is one of the hallmark features of a panic attack. It can be a terrifying experience, leaving you feeling as though you have lost control or are on the verge of something catastrophic happening. Since you can usually feel the build-up and onset of an anxiety attack, it is "easier" to manage; however, a panic attack usually occurs without warning or without any need of having previous anxiety at all.

Panic attacks often involve physical symptoms that can be alarming and overwhelming. These symptoms may include:

• Heart palpitations or a racing heartbeat

• Shortness of breath

• Chest pain or tightness

• Dizziness or lightheadedness

• Trembling or shaking

• Sweating

• Tingling sensations

• A sense of impending doom or the fear of dying

The presence of these physical manifestations can be confused with a heart attack, but they will pass.

It is important NOT to associate your environment with the onset of a panic attack. These attacks can happen at any time and without an obvious trigger. Creating an association with where you are, who you are with or what you are doing at the time of an attack can encourage avoidance behaviours and increase anxiety.

Another key distinction between panic attacks and anxiety attacks lies in the duration and intensity of the symptoms. Panic attacks tend to reach their peak within minutes and then gradually subside, typically lasting no longer than 20 to 30 minutes. On the other hand, anxiety attacks can linger for hours or even days, with symptoms that may come and go depending on the level of stress or triggers present.

How to Deal with Anxiety or Panic Attacks

Deep breathing helps slow down your heart rate and regulates your body's stress response. Take slow, deep breaths in through your nose, filling your lungs, and then exhale slowly through your mouth. Repeat this process several times until you feel calmer. It can be a struggle to concentrate on breathing during times of panic, so try and count your seconds and double the exhale. If you treat it like a challenge, you might find it easier to connect with the exercise.

Grounding yourself. Grounding allows you to anchor your focus and attention to the present moment, diverting your mind from the overwhelming thoughts and physical sensations of a panic attack. Try naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise engages your senses and brings you back to the present reality, providing a sense of stability.

Regular exercise has been shown to reduce anxiety and boost mood by releasing endorphins, the body's natural feel-good chemicals. Engaging in activities you enjoy, such as walking, jogging, yoga, or dancing, can effectively alleviate stress.

Practising mindfulness and relaxation techniques can also be immensely beneficial. Mindfulness involves paying attention to the present moment without judgment, allowing you to observe your thoughts and emotions without getting caught up in them. This practice can help break the cycle of panic and create space for more rational thinking. You can try guided meditation, progressive muscle relaxation, or even journaling to cultivate mindfulness and reduce anxiety.

Using a journal such as the Discovery Journal, which is specifically designed with mental health in mind, can be extremely beneficial and give you back a sense of control, which anxiety tends to rob you.

By monitoring and tracking your activities, environments and interactions, you stand a better chance of identifying the triggers and main culprits of your anxiety, giving you the ability to nip the cause in the bud for good.

You can choose a journal which suits you, with standard and neurodiverse versions available. You can read more about the benefits of journaling for mental health in our recent blog here.

Find Your Journal

Seeking Professional Help and Treatment Options

With a strong foundation of coping mechanisms and self-help strategies in place, you may find it helpful to explore additional support by seeking professional help and treatment options. Just as everyone's experience is unique, so too are the treatment paths that lead to recovery. Knowing the difference between anxiety attacks vs. panic attacks will take you a long way in terms of seeking the correct treatment, but you may need a little more help in finding the causes of them and their ongoing management.

When should you seek help?

• If your panic attacks are significantly interfering with your daily life.

• If your ability to work, maintain relationships, or engage in activities you enjoy is compromised.

• If you find that your anxiety symptoms are worsening or becoming more frequent, it may be an indication that additional support is needed.

• If you are struggling to work out your triggers or causes for the attacks

When it comes to professional help for panic attacks, there are several avenues to consider.

The most common approach is seeking therapy from a mental health professional, such as a psychologist or licensed therapist. Therapy can provide a safe and supportive space for you to explore the underlying causes of your anxiety and develop effective strategies for managing panic attacks. Techniques such as cognitive-behavioural therapy (CBT) and exposure therapy have shown particular efficacy in treating panic disorder.

Are you still confused about what kinds of therapy is available to you and what kind might suit you best? We have that covered:

What Therapy is Best For Me?

In some cases, medication may also be prescribed to alleviate the symptoms of an anxiety attack or panic attack. Antidepressants and anti-anxiety medications are often used, and your healthcare provider can help determine if medication is a suitable option for you. It's important to note that medication alone may not be a comprehensive solution; it is often combined with therapy or other treatment modalities for optimal results.

Seeking professional help and considering treatment options can be an important aspect of your journey towards overcoming these attacks.

Remember to prioritise self-care, seek support when needed, and explore treatment options that resonate with you. Don't let these challenges define your life.