What is the Difference Between an Anxiety Attack and a Panic Attack and How Can I Cope With Them?

By: Kristine Habibi, LPC

Panic attacks and anxiety attacks have some things in common, but they are two different experiences.  

Both feel scary and unpleasant, but panic attacks are more intense and less common than anxiety attacks. The two differ in their intensity and triggers.

1. Panic Attack

   1. Onset is sudden, often with no evident trigger.

   2. Intense discomfort or fear, which typically climaxes within minutes.

   3. Somatic symptoms may include heart palpitations, shortness of breath, dizziness, and a sense of impending doom.
      

2. Anxiety Attack

   1. Typically have a gradual onset and are related to specific stressors.

   2. Symptoms can include excessive worry, restlessness, and irritability, but are generally less intense than those of a panic attack.

Coping Strategies

For Panic Attacks:

• Deep Breathing: Focus on slow, deep breaths to help calm your body.

• Grounding Techniques: Use your senses to bring yourself back to the present (describe your surroundings, have a sour/ spicy snack, listen to calming music, try progressive muscle relaxation).

• Stay Present: Remind yourself that the feelings are temporary, and you are not in real danger.

  
  

For Anxiety Attacks:

• Mindfulness and Meditation: Practice mindfulness to manage racing thoughts (listen to calming music, pay attention to your breathing and try square breathing).

• Exercise: Physical activity can help reduce anxiety levels. Even a walk may help.

• Talk It Out: Share your feelings with someone you trust to relieve some pressure. Find a safe person or people.

General Tips

• Seek Professional Help: Therapy or counseling can provide tools and techniques for managing both types of attacks.
  

• Establish a Routine: Regular exercise, a balanced diet, and sufficient sleep can help reduce overall anxiety levels.

If you experience frequent or severe attacks, counseling may be a good fit for you. Anxiety and panic attacks are often difficult to manage without help. Reach out to a mental health professional at The Conative Group if attacks are frequent or intense. Anxiety can be crippling and frightening, but it does not have to rule your life. Trained professionals can help you manage your symptoms.