When it comes to panic attack vs anxiety attack, these terms are often used interchangeably. While there are some similarities in symptoms, they are different experiences and it is important to be able to differentiate between what you are experiencing as they often have different interventions. regardless of what you or your loved ones are experiencing, panic and Worry Attacks can be incredibly uncomfortable and sometimes terrifying.
Spotting the Difference: Panic Attack vs Anxiety Attack
Panic attacks and anxiety attacks may sound similar, but there are some differences between them.
panic attacks
Panic attacks have a sudden and rapid onset symptoms of anxiety, For many people, panic attacks come out of nowhere and without any specific trigger. Although it may feel as though time stands still for a person experiencing a panic attack due to intense fear, panic attacks usually end or subside. 5 – 20 minutes, A major difference in identifying panic attacks versus anxiety attacks is due to the shorter length and higher intensity of the symptoms of a panic attack.
Common symptoms of a panic attack may include, but are not limited to:
- difficulty breathing
- increased heart rate – many people believe they are having a heart attack
- Pain in chest
- trembling or shaking
- feeling dizzy or like you might pass out
- Rapid changes in body temperature (hot flashes or chills)
- feeling like you might vomit
- to sweat
- hyperventilating
- Abdominal pain
- feeling like you’re losing control
- fear that you might be dying
After experiencing a panic attack, many people feel physically and emotionally exhausted. Because of the toll panic attacks take on the mind and body, you may feel like sleeping after the attack is over. You may have difficulty concentrating or concentrating for the rest of the day and may generally feel detached from yourself and/or your surroundings.
anxiety attacks
Panic attacks usually do not come on suddenly like panic attacks. When someone has an anxiety attack, there is usually a specific trigger or a period of extreme, prolonged stress. Worry The attacks are less intense than a panic attack, but that certainly doesn’t mean the symptoms aren’t difficult to cope with.
The term anxiety attack is not a diagnosable condition in The Diagnostic and Statistical Manual of Mental Disorders (DSM). However, people who have been diagnosed generalized anxiety disorder (GAD) Anxiety attacks are likely to be experienced.
Common symptoms of anxiety attacks may include, but are not limited to:
- nervousness or feeling on edge
- excessive sweating
- inability or difficulty concentrating on tasks
- sleep disturbances such as insomnia or frequent night awakenings
- rapid heart rate and breathing
- difficulty sitting
- feeling irritable
The symptoms of an anxiety attack last longer than the symptoms of a panic attack. Someone struggling with anxiety may notice that their symptoms are present for days, weeks, months, or even years.
How to deal with panic attacks and anxiety attacks
When anxiety or panic attacks do occur, it can be debilitating. Learning to manage your symptoms, identifying coping skills, and having trusted loved ones to help you navigate the attacks can be good places to start.
coping with panic attacks
Because of the intensity, remembering your coping skills during a panic attack can be extremely challenging. When you’re having a panic attack, your body goes through a flood of hormones, adrenaline and cortisol, Basically, your body is going into survival mode because it thinks it’s in real danger. The feeling of impending danger is very real at this time, however, it is incredibly unlikely that a panic attack will occur. result in death or long-term physical or mental harm.
this too shall pass
Do your best to remember that a panic attack will pass. Try coming up with a mantra like “I’ll be okay,” or “This will be over soon.” Say these phrases over and over while trying to focus on your fear. Find out which phrase works best to calm you down and lean on it when a panic attack strikes.
ground yourself
Panic attacks can make you feel like you have no control over what is happening to you in the moment. Grounding skills can be helpful in connecting you to the here and now when panic strikes. breathing exercises and conscious They can be great resources to use when you’re feeling overwhelmed.
A simple breathing exercise you can try is to take deep breaths through your nose until you feel your lungs are full of air or until you can count to four slowly. Are. Hold your breath for a second or two, then exhale slowly through your mouth as you feel the air leave your body, again, for a slow count of four.
call panic attack
If you can recognize that what you’re experiencing is a panic attack, you can have some power over it. Being in fight or flight mode can be difficult because your brain focuses on keeping you alive over thinking rationally. If you have someone around, they can help you spot a panic attack early.
Some people prefer to be held during a panic attack and others prefer to be completely alone, and both are fine. If you prefer to be alone, once you feel able to identify a panic attack, remind yourself over and over again that you’ve had it before and can have it again.
coping with anxiety attacks
Coping with anxiety attacks is more about developing anxiety management skills to reduce your overall anxiety levels. This can be done in various ways.
limit alcohol and/or caffeine
many people get drinks containing alcohol Or caffeine triggered anxiety. If this is something you notice, it may be time to take a break and see if your anxiety naturally subsides. If this happens, you’ll know to stay away from caffeine and alcohol if you want to reduce anxiety.
get at least 8 hours of sleep every night
When you’re not getting enough sleep or not sleeping well, emotions can get out of control and increase anxiety. If your anxiety keeps you from sleeping, activities such as meditation, a warm bath or shower, or using lavender essential oils may help you relax enough to fall asleep.
Seek help from loved ones and professionals
If your anxiety level is becoming unbearable, who are the people in your life you can trust? Do you have friends who can spend time with you when you are worried? Perhaps it would be helpful to join an anxiety support group so that you can connect with others going through similar struggles.
It also never hurts to seek mental health care through a professional who specializes in mental health conditions like anxiety and panic disorder. They can help you develop a customized treatment plan to help you manage and cope with your symptoms.
