Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.”

This quote by C.H. Spurgeon illustrates the debilitating nature of anxiety-related disorders such as anxiety attacks and panic attacks. The purpose of anxiety can serve as a biological warning system, preparing the body for a fight or flight trauma response in the face of a perceived threat. Nevertheless, at times anxiety can be excessive or persistent, interfering with daily life and functioning. In addition, the severity of the trigger may not align with the brain’s response or overreaction. For example, individuals may experience anxiety attacks or panic attacks even when the perceived threat is imaginary or not a life or death situation. Oftentimes, people refer to both anxiety attacks and panic attacks as panic attacks; however, there are key differences that set these experiences apart.

Anxiety Attack

An anxiety attack differs from a panic attack in terms of onset, cause, duration, and severity. For example, anxiety attacks usually have a gradual onset that stems from a specific stressor like a job interview, exam, or social conflict. Anxiety attacks can last for hours, days, or even weeks. The intensity ranges from moderate to severe with some symptoms manifesting physically such as racing heart, shortness of breath, sweating, trembling, chest pain, nausea, and dizziness. Anxiety attacks may impact those with generalized anxiety disorder or other related anxiety disorders.

Panic Attack

Panic attacks, on the other hand, tend to feel similar to anxiety attacks except with higher intensity. Those experiencing a panic attack might experience a sense of impending doom or dying. Oftentimes the worst part of panic attacks is the fear of losing control or the fear of having a future panic attack. Although panic attacks are often shorter in duration than anxiety attacks, lasting only a few minutes to an hour at most, they are overwhelming and come on suddenly with no clear trigger. Frequent panic attacks can be indicative of panic disorder. Only two to three percent of the population is diagnosed with panic disorder whereas approximately eleven percent of people experience panic attacks.

Coping Tools

Even though both panic attacks and anxiety attacks can be debilitating, there are effective ways to cope. Individuals suffering from these conditions may utilize grounding tools such as various breathing techniques, mindfulness exercises, and self-soothing activities. Distress tolerance skills such as progressive muscle relaxation can also be beneficial, especially for more intense episodes. If one is experiencing a panic attack, it is helpful to be aware of what panic attacks can feel like in order to separate the experience from a life-threatening situation which can aid in reducing intensity of symptoms. For both anxiety and panic attacks, it can be useful to challenge negative thoughts associated with the condition.

Consider reaching out for support if you think you or someone you love may be experiencing anxiety attacks or panic attacks. Embrace Therapy provides educational resources as well as a multitude of other healing services facilitated by mental health professionals.