Panic Attacks vs Anxiety Attacks: What's the Difference? (2023)

You can use these terms interchangeably, but they have slightly different meanings.

Palpitations, trembling hands, hot flashes throughout the body. If you've ever experienced a surge in anxiety, we don't need to tell you how disturbing — and scary — it can feel. But is it a panic attack or an anxiety attack?

People often talk about itpanic attacksAndAngstAttacks as if they are the same. Although they share several symptoms, they are actually separate conditions with some notable differences.

For the most part, it boils down to the intensity and duration of the attack. Here's how to tell them apart, along with treatment options and resources.

Are Panic Attacks and Anxiety Attacks the Same?

We all worry at times. But panic and anxiety attacks are different from normal anxiety. They are accompanied by emotional and physical symptoms that can make it difficult to get on with your day.

Panic attacks seem to come out of nowhere. They are considered more intense than anxiety attacks and usually peak within about 10 minutes.

Panic attacks are recognized in theDiagnostic and Statistical Manual of Mental Disorders (DSM-5). You are linked topanic disorder, which affects 2.7% of adults in the United States, according to theAnxiety and Depression Association of America (ADAA).

On the other hand, anxiety attacks are not officially recognized by the DSM-5, so the definition of what constitutes an attack can be a bit vague.

Anxiety attacks are linked to some medical conditions, including:

• Generalized Anxiety Disorder (GAD)
• Trauma
• Obsessive Compulsive Disorder (OCD)

Additionally, certain triggers tend to be associated with anxiety attacks, such as:

• work stress
• family problems
• Drive
• too much caffeine
• alcohol or drug withdrawal
• chronic pain
• phobias
• Memories of past trauma

Rough3,1 %of adults in the US are living with generalized anxiety disorder, and women tend to be diagnosed more often than men.

Panic Attack vs. Anxiety Attack: Symptoms Compared

With so much overlap, it can be difficult to tell the difference between a panic attack and an anxiety attack. Here is a table that may help:

Is one "worse" than the other?

Panic attacks and anxiety attacks differ in intensity and duration. It's impossible to say which type of attack is "worse" as each person's experience is different.

Panic attacks can be scary because they occur without warning or an obvious trigger. Symptoms can be intense and disturbing, often accompanied by a feeling of disconnection from reality.

Although they're usually short-lived, it's possible to have multiple panic attacks in a row, which can make the panic experience feel longer.

Anxiety is a response to a known trigger that may be less frightening to some. Symptoms usually last longer than a panic attack and often build up over hours or days. Anxiety symptoms come on a spectrum ranging from mild to severe.

What treatments can help?

Depending on the type of symptoms you experience with anxiety or panic attacks, you may find different treatment approaches helpful.

psychotherapy

psychotherapy, also known as talk therapy, can be an effective way to identify your anxiety triggers and learn how to manage them. For example,Cognitive Behavioral Therapy (CBT), is a popular form of therapy that helps people manage and reduce symptoms related to anxiety and panic.

Some other forms of therapy that might help include:

• Exposure and Response Prevention Therapy (ERP)
• Acceptance and Attachment Therapy (ACT)
• somatic therapies, likesomatic experience
• panic-focused psychodynamic therapy
• Eye Movement Desensibilization and Preprocessing (EMDR)

medication

A doctor or psychiatrist can prescribe medication for recurring panic attacks or anxiety, either with therapy or alone. A recipe might include:

• anti-anxiety medications
• Antidepressants
• Benzodiazepine

It is important to note that theFDAadvises against the long-term use of benzodiazepines because they are addictive and can be dangerous when mixed with alcohol, drugs, or other medications. Withdrawal symptoms can also be life-threatening, and long-term use could result in memory damage.

Lifestyle Changes

A stressful lifestyle, certain foods, and lack of sleep can all contribute to more frequent and intense anxiety or panic attacks. Consider making one or more of the following lifestyle changes to support your treatment:

• Work on managing stressors as best you can
• Drink plenty of water
• build a support network
• Exercise regularly and moderately
• sleep at least 8 hours a night if possible
• Limit substances like caffeine, nicotine, and alcohol
• eat a balanced and nutritious diet
• Practice meditation, mindfulness, or yoga
• Join onesupport groupfor people with panic or anxiety attacks

Self-care for anxiety and panic attacks

If you're having a panic attack or anxiety attack right now, here are some popular ways to find relief.

Acknowledge the fear

Psychologist Carl Jung said, "What you reject stays." When fear rears its head, it can actually help you accept what is happening. Consider leaning a littleinthe discomfort — whether it's humming in your legs, pounding in your chest, or even lumps in your stomach — with curiosity.

It may also be helpful to limit this exploration to manageable time periods, e.g. B. 10 seconds so that you are not overwhelmed. As you do research, you can remind yourself that these feelings are temporary, and that they areWillehappen.

breathing techniques

When the sympathetic nervous system (fight, flee or freezemode) is activated, your breathing will naturally become shallower. Connecting with your breath is one of the quickest ways to activate the parasympathetic nervous system ("rest and digest" mode).

Find a comfortable place to lie down or get into a comfortable seated position. Try some of these techniques and repeat them as many times as needed.

• Box-Atmung.Inhale for 4 seconds, hold for 4 seconds. Exhale for 4 seconds, hold for 4 seconds. Repeat 10 times.
• Alternating nostril breathing.Bring your right thumb over your right nostril. Breathe in and out through your left nostril. Repeat 8 times, then switch nostrils.
• 4-7-8 breathing.Put the tip of your tongue behind your two front teeth. Breathe in for 4 with your mouth closed, hold for 7, breathe out for 8 with your mouth open.

Listen to soothing music

In someResearchMarconi Union's song "Weightless" has been shown to reduce anxiety. Here is theOriginal-Liedon YouTube, along with a10 hour versionfor the really hard days.

Music that you personally find calming could likely have the same anti-anxiety effects.

drink some tea

Researchshows that chamomile tea may have a mild sedative effect thanks to apigenin, an antioxidant that binds to receptors in your brain. Other herbs known to reduce anxiety are:

• black cohosh
• chaste tree
• Lavender
• Passionsblume
• Safran

Take CBD oil

Cannabidiol (CBD) is a non-psychoactive compound found in the cannabis plant, meaning it won't get you high.Researchon CBD is growing and showing promising results for a range of physical and mental symptoms, including anxiety and insomnia.

If CBD oil is legal in your area, you can work with a "budtender" at a local pharmacy to find out what dose is right for you. You can consider THC-free or low-THC oilTHC to CBD, like 16:1 or 8:1.

Of course, it's also important to consult your doctor before incorporating any alternative treatments into your routine of care — especially if you're on other medications.

Here's everything you need to know about CBD.

Try aromatherapy

There's a reason spas are so relaxing.Researchshows that inhaling lavender and chamomile essential oils can help reduce anxiety symptoms, especially when paired with relaxing music.

Other essential oils you can try are:

• bergamot
• clary sage
• Grapefruit
• Ylang-Ylang

Add a few drops of a fragrance to your diffuser, step into a warm bath, and rub your temples to relieve anxiety.

Essential oils are considered natural and safe, but they are powerful. It's important to buy them from a reputable brand and not apply them directly to the skin without mixing them with a carrier oil like coconut oil.

While research suggests there are health benefits, the FDA does not monitor or regulate the purity or quality of essential oils. It's important to talk to your doctor before you start using essential oils and make sure you do some researchQualityof a brand's products. Always do onePatch-Testbefore trying a new essential oil.

Next Steps

Panic attacks and anxiety attacks are treatable conditions and can include therapy, medication, lifestyle changes, and home treatments.

Now that you know the difference between a panic attack and an anxiety attack, consult your GP to discuss the best treatment options for you.

It can also be helpful to know that you are not alone. Here are some articles exploring what it's like to live with panic attacks and anxiety:

• Living with Panic Disorder: What It's Like
• Living with an anxiety disorder: home remedies for relief
• 10 things people with anxiety need to do every day

No matter how you're feeling right now, know that those feelings of panic or fear will subside. With a few tools and tricks up your sleeve, you'll be well equipped to ride the waves.