Anxiety is something we all experience on and off, usually due to situations in our life that appear difficult to us. Some of us may even experience panic attacks during our lives, due to major events or at times without any identifiable cause. While most people think of these as the same thing, there are a few differences to be aware of.
Both panic attacks and anxiety attacks are psychological issues that lead to physical symptoms such as an increased heart rate, sweating and feeling fearful. Some people may also feel nauseous and have difficulty breathing easily. Let’s look into both of these a little closer so that we can tease out the overlooked difference between the two:
Most panic attacks usually last anywhere between 5-15 minutes and usually pass on their own, and act as a natural response to stressful or dangerous situations.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Anxiety is a well-known feeling, most people will experience varying levels of anxiety at some point in their life, which is normal. Often, when the feeling of anxiety is excessive and not in proportion to the event that is triggering it, it could be a matter of concern. In general, however, anxiety attacks typically will have a known cause (usually something external), they may occur without an identifiable cause (a deep-rooted psychological issue or due to other medical conditions). Anxiety usually builds up gradually, for example, feeling more and more anxious when you need to speak at a public presentation. Some signs of an anxiety attack may be nervousness, an uneasy tummy and mounting stress or a feeling of queasiness slowly building up.
A panic attack is an intense, short-lived condition. Some signs of a panic attack include nausea, feeling like you’re losing control, fearing for your life, headache, abdominal ache, dizziness, sweating, difficulty in speaking, listening, seeing, difficulty in breathing and a racing heartbeat. It will feel like your body is shutting down. Panic attacks may or may not be caused by external triggers, often they may or may not have a specific cause. People who have regular panic attacks may be suffering from panic disorder.
The hallmark characterisitic of a panic attack is that it has no trigger where as anxiety attacks have a trigger.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: What is Trypophobia: A Deep Dive into the Fear of Holes
The primary difference between a panic attack and an anxiety attack is the duration and onset of each attack. Panic attacks are usually shorter and can happen suddenly, especially if they do not have a specific cause (called stressor). In a few cases, panic attacks can persist for a longer duration, but typically the signs of a panic attack will start reducing after 30 minutes or less.
Anxiety on the other hand can persist for as long as the trigger is around. If an event, task or social interaction is triggering anxiety, you may feel the symptoms and signs of an anxiety attack until you are removed from that situation. Unlike a panic attack, an anxiety attack will build up gradually.
Another major difference between panic attacks and anxiety attacks is the severity of the physical and emotional symptoms. A panic attack is usually very intense and can be accompanied by feelings of detachment (both from the world and oneself). The physical symptoms are usually similar between these two, but just stronger with panic attacks.
Anxiety attacks and panic attacks can have similar causes, these may include:
Note that this list of triggers and causes for panic attacks and anxiety attacks do not include panic attacks that do not have any trigger. Many people suffer from sudden panic attacks that are caused by no known reasons. However, on evaluation, your psychiatrist can help in understanding, identifying the cause and managing these conditions better.
Typically, clinical treatment for both these conditions will include therapy (chiefly Cognitive Behavioural Therapy or CBT) and sometimes medications. Some anxiety treatments at home include slow and controlled breathing, training yourself to accept the situation you’re going through and using relaxation techniques. Relaxation techniques include progressive muscle relaxation, guided imagery or even aromatherapy. However, you can also use other healthy methods as long as it calms you down. Panic attack treatments at home include the same things, but you may need to talk to your psychiatrist or counsellor whenever you have a panic attack.
While the difference is not obvious at first, hopefully, this overview has helped you understand panic attacks vs anxiety attacks better. Keep in mind that an anxiety attack can also climax into a panic attack. Also, the home remedies mentioned above are only to be used along with any other treatment your doctor has prescribed. If you or anyone you know is experiencing any of the symptoms, please seek medical attention at the earliest.
Also Read: How to Reduce Anxiety Immediately: Quick and Effective Techniques
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A panic attack is the feeling of sudden and intense anxiety, fear and panic. The condition is twice as likely to occur in women than in men. As these attacks are spontaneous, individuals often become preoccupied with the fear that they may occur again, at any time. The symptoms include trembling, disorientation, nausea, rapid and irregular heartbeats, dry mouth, breathlessness, sweating and dizziness. Most panic attacks can last anywhere between 5 minutes to half an hour. Thus, interfering with many aspects of personal life causing them to avoid work, school or situations where they fear a panic attack may occur. People are often embarrassed to share what they experience, distancing themselves from family and friends who could support them.
It’s important to confront your fears and not let panic attacks control you. Here are a few tips to help cope with a panic attack –
Understanding what is happening in your body, is the first step in overcoming the panic attack symptoms. Gather knowledge and work on the factors that may trigger an attack. In a panic attack, anxiety which is the body’s ”fight or flight” response to uncertainty or trouble is misinterpreted as being the dangerous giving rise to the barrage of symptoms. Although these symptoms may seem as if you are dying or having a heart attack, it’s completely harmless.
Panic and anxiety attacks both cause a rapid heart rate, shallow breathing, and a sense of distress. However, they typically differ in severity and cause. Panic attacks are often more intense and can occur with or without a trigger, while anxiety attacks are a response to a perceived threat.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Relaxation techniques help to calm the body, relaxes the muscles and aids in thinking more rationally. These also halt the production of stress hormones likes adrenaline. Relaxation methods include calm breathing and deep muscle relaxation.
We tend to breathe faster or hyperventilate when we are anxious. This over-breathing can leave us feeling lightheaded and dizzy. Calm breathing helps to reduce some of these symptoms. Practice calm breathing by inhaling through the nose for 4 seconds, then holding your breath for 1 or 2 seconds and exhaling through the mouth for 4 seconds. Pause for a few seconds before repeating the same again. Calm breathing regulates oxygen intake and reduces dizziness, lightheadedness and tingling sensations associated with over-breathing and should be practised twice every day for 5 minutes.
Deep muscle relaxation eliminates muscular tension, stress and should be practised every day as a preventive mechanism, not just when in panic and stressful situations. Here you begin with tensioning a target muscle group like the neck or shoulders. Take deep breaths and tense the muscles as much as possible for 5 seconds. Release the tension and exhale. Remain relaxed for the next 15 seconds before moving on to the next muscle group.
The 3-3-3 method is most widely used and effective in aborting a panic attack. It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.
Dr. M.G. Kartheeka, MBBS, MD
Thoughts associated with panic attacks can be grouped into two categories: overestimating and catastrophizing. To break the cycle of panic attacks, we first need to change the way we think and then change our actions.
Overestimating is guessing what will happen next, these are not facts. Remember that your fears are unlikely to happen.
Challenge your catastrophic thoughts by imagining the worst possible thing that could happen and then think of a way of coping up with it.
An untreated panic disorder can affect your quality of life and lead to difficulties at work or school. The good news is panic disorder is treatable, and early intervention and psychological support are known to help in such circumstances.
Dr. Ashish Bajaj – M.B.B.S, M.D.
You need to face situations, places and activities that you have been avoiding in fear of suffering a panic attack. Make a list of such activities or situation and try exposing yourself to these, for a brief period to start with and then gradually extending the time. Facing what you fear is sometimes frightening. Take your time and you will eventually be able to overcome your anxiety.
Living in fear of a panic attack and avoiding situations that may cause them only leads to an unending cycle of fear and anxiety. The goal is not to eliminate attacks but to manage them without fear.
Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.
