Anxiety Attack or Panic Attack - What is the Difference?

Anxiety Attack or Panic Attack - What is the Difference?

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes, possibly seconds. It often occurs unexpectedly and without an obvious trigger. Some people report waking up from sleep mid panic attack with no notion of why it is happening. People having a panic attack often describe feeling the weight of an elephant sitting on their chest, experiencing tunnel vision, and perceptual shifts of time. These episodes are deeply distressing. They can mimic serious medical conditions like heart attacks, which is why many people seek emergency care during their first experience.

What Are the Symptoms of a Panic Attack?

The symptoms of a panic attack typically appear abruptly and may include:

1. Rapid heart rate or palpitations
2. Shortness of breath or feeling smothered
3. Chest pain or tightness
4. Dizziness or lightheadedness
5. Chills or hot flashes
6. Trembling or shaking
7. Sweating
8. Nausea or stomach discomfort
9. Numbness or tingling sensations
10. Feeling detached from reality (derealization) or from oneself (depersonalization)
11. Fear of losing control, going crazy, or dying

These physical sensations are very real, even though they aren’t being caused by something tangible. The nervous system, however, is operating as if their life is under a tangible threat. 

What Does a Panic Attack Feel Like?

To someone going through it, a panic attack can feel terrifying and overwhelming. Many people describe it as a sense of impending doom or as if they're "going to die." The body goes into a fight-or-flight mode, flooding with adrenaline, which heightens physical symptoms and contributes to feelings of fear and helplessness. It can feel hard to breathe and as if everything going on around them is operating in slow motion. The experience usually peaks within 10–15 minutes but can leave the person feeling drained or overwhelmed long after it ends.

What Is Panic Disorder?

Panic disorder is a mental health condition characterized by recurrent and unexpected panic attacks, followed by persistent concern about having more attacks or changing behavior to avoid them. This disorder can lead to avoidance of places or situations associated with previous attacks, causing significant disruption in daily life.

What’s the Difference Between a Panic Attack and an Anxiety Attack?

While the terms are often used interchangeably, they are different:

1. Panic attacks come on suddenly and often without a clear trigger. They are more intense and involve acute physical symptoms.
2. Anxiety attacks are not officially recognized in the DSM-5 (the diagnostic manual for mental health disorders), but the term is commonly used to describe a buildup of anxious feelings that grow in response to stress or worry. Symptoms are usually less intense than in a panic attack but can last for hours or even days without resolving. 

In essence, anxiety is more gradual and connected to a specific source of stress, while panic is sudden and overwhelming, often coming “out of the blue.”

How Does a Person Stop an Anxiety Attack?

Stopping an anxiety or panic attack once it has started can be challenging, but several techniques may help reduce the intensity:

1. Grounding Techniques: Focus attention on your surroundings—identify five things you see, four things you feel, three you hear, two you smell, and one you taste.
2. Deep Diaphragmatic Breathing: Breathe in for five seconds, hold for seven, and exhale slowly for eight seconds. This signals the nervous system to calm down. 
3. Mindfulness or Meditation: Gently bring your awareness to the present moment without judgment.
4. Cold Water or Ice: Splashing cold water on your face, dipping your face in ice water, or plunging into a cold water bath can stimulate the vagus nerve, which helps regulate heart rate and reduce panic symptoms.
5. “OOO” sound: Humming the “ooo” sound can stimulate the vagus nerve and help re-regulate the nervous system.
6. Mantras or Positive Self-Talk: Repeat calming phrases like “This will pass” or “I am safe.”

If attacks are frequent or disabling, it’s important to seek professional support.

What Are Ways to Prevent Anxiety or Panic Attacks?

Preventing anxiety or panic attacks involves a combination of self-care, therapy, and sometimes medication. The approach depends on individual needs and history.

1. Medications

A psychiatrist may prescribe a variety of medications to manage symptoms. It is important that if one is taking medication for anxiety or panic, they are under the care of a prescribing provider to monitor.  This is because some of these medications can create dependence if not used as prescribed. 

2. EMDR Therapy 

Originally developed for trauma, EMDR therapy is increasingly used to treat anxiety and panic-related issues. By using bilateral stimulation (such as guided eye movements), EMDR helps the brain reprocess distressing memories or sensations that may be contributing to anxiety or panic episodes.

3. EFT (Emotional Freedom Techniques or “Tapping”)

EFT combines elements of cognitive therapy and acupressure. Tapping on meridian points while focusing on anxious thoughts has been shown to reduce symptoms in some individuals. It’s especially effective when combined with other therapeutic approaches.

4. Cognitive Behavioral Therapy (CBT)

CBT has been long considered to be the best treatment for both panic disorder and generalized anxiety. It helps individuals identify and challenge irrational thoughts so that they may gradually face fears in a safe, structured way. CBT combined with somatic approaches can be highly effective. 

5. Lifestyle Changes

1. Regular exercise improves mood and reduces stress hormones.
2. Adequate sleep is essential for emotional regulation.
3. Mindfulness practices, like yoga or meditation, help manage the nervous system over time.
4. Limiting caffeine and alcohol, which can trigger or worsen anxiety symptoms. 
5. Practicing Breathing skills often. Especially when in a calm state can make it easier to call upon them effectively once you experience the onset of the anxiety or panic. 

If you or someone you know is experiencing frequent anxiety or panic attacks, seek help from a licensed mental health professional. Early intervention can greatly improve outcomes and restore a sense of safety and well-being.

For residents in Florida, Florida Art Therapy Services offers trauma-informed therapy, including EMDR and creative interventions online and in our Ft. Myers office. Visit www.floridaarttherapyservices.com or call 239-297-7099 to learn more.