Many people confuse panic attacks with anxiety attacks, but they are not the same. Knowing the difference can help you manage and treat these episodes better. The short answer is that panic attacks often come on suddenly, with intense fear and physical symptoms like a racing heart and shortness of breath. On the other hand, anxiety attacks build gradually and are usually tied to a specific worry or stressor.
I have worked with many clients who struggle with these conditions and understanding the nuances between panic and anxiety can make a big difference in how you handle these episodes. When clients come to me feeling overwhelmed and confused, the first step we take is to identify which type of attack they are experiencing. This helps us create effective coping strategies tailored to their specific needs.
In this article I am going to explore these differences in detail and learn practical ways to manage both types of attacks effectively.
Symptoms and Differences Between Panic Attacks and Anxiety Attacks
Panic attacks and anxiety attacks have different symptoms and causes, even though they can feel similar. Understanding these differences can help you manage them better.
Panic attacks come on suddenly and include intense physical symptoms such as a racing heart, shortness of breath, chest pain, dizziness, and sweating. These symptoms often reach a peak within minutes and can feel overwhelming. During a panic attack, the fear of losing control or even dying is common, making it a frightening experience.
Anxiety attacks, however, build more gradually. They are usually linked to a specific stressor or worry. Symptoms of an anxiety attack include restlessness, trouble concentrating, a feeling of being on edge, and muscle tension. While the physical symptoms can be uncomfortable, they are typically less intense than those of a panic attack. Anxiety attacks may last longer, sometimes for hours or even days.
I often see clients who think they are having one type of attack when it is actually the other. Misidentifying the attack can lead to using the wrong coping strategies. Knowing the specific symptoms and causes can lead to more effective management and treatment of these episodes.
Preventing and Managing Panic Attacks
Preventing panic attacks involves identifying triggers and learning how to manage stress. Here are some steps to help prevent panic attacks:
1. Identify Triggers: Keep a journal to note any patterns or situations that lead to your panic attacks.
2. Limit Caffeine and Alcohol: These substances can trigger or worsen panic attacks.
3. Practice Relaxation Techniques: Techniques like deep breathing, meditation, and yoga can help you stay calm.
If you find yourself in the middle of a panic attack, try these steps to manage it:
1. Focus on Your Breathing: Take slow, deep breaths to help calm your body.
To read about why breathing helps and different techniques click Take a Deep Breath: How Deep Breathing Helps Combat Anxiety
2. Ground Yourself: Notice your surroundings using your five senses to bring yourself back to the present moment.
To read more about how grounding works and some examples 7 Simple Grounding Techniques For Calming Down Quickly
3. Remind Yourself It Will Pass: Panic attacks usually peak within 10 minutes. Remind yourself that it will end soon.
In my practice, teaching clients these techniques has proven useful in managing panic attacks. With consistent practice, these steps can make a big difference in reducing the frequency and intensity of attacks. Taking these proactive steps can empower you to regain control and reduce the fear of experiencing a panic attack.
Preventing and Managing Anxiety Attacks
Preventing anxiety attacks involves recognizing triggers and employing strategies to manage stress. Here are some steps to reduce the risk of anxiety attacks:
1. Identify Triggers: Keep track of situations, places, or thoughts that lead to anxiety attacks. Knowing your triggers helps you prepare and manage stress.
2. Maintain a Healthy Lifestyle: Regular exercise, a balanced diet, and adequate sleep can improve your overall mental health.
3. Practice Mindfulness: Mindfulness techniques can help you stay grounded and reduce anxiety. Simple methods like deep breathing exercises and meditation are effective.
When you face an anxiety attack, you can use these strategies to manage it effectively:
1. Slow Your Breathing: Focus on taking slow, deep breaths to counteract hyperventilation and calm your nervous system.
2. Challenge Negative Thoughts: Remind yourself that your feelings are temporary and that you will get through this. Focus on logical thoughts to combat irrational fears.
3. Stay Present: Use grounding techniques like touching a textured object or counting objects in the room to bring yourself back to the present moment.
These steps have helped many clients manage their anxiety. Developing these skills takes some practice but can make a significant difference in reducing anxiety attacks and improving daily life.
Seeking Therapy and Treatment Options for Anxiety
When to Seek Help
Recognizing when to seek professional help is crucial. If anxiety or panic attacks interfere with your daily life, relationships, or ability to work, it is time to consult a therapist, like myself, that specializes in anxiety treatment. Chronic symptoms like constant worry, restlessness, or avoidance behaviors also signal that you need support.
Early intervention can prevent symptoms from worsening. Seeking help from a therapist trained in anxiety treatment can offer relief and provide you with effective coping strategies. There is no need to suffer in silence; support is available and can make a difference. I find that in as little as 3 sessions, people can learn how to deal with panic or anxiety attacks. If you have been experiencing anxiety for a while, you may need more sessions but together we can get to the root of the problem and come up with an individualized plan.
Components of CBT for Anxiety
Cognitive Behavioral Therapy (CBT) is a proven method for treating anxiety. It focuses on changing negative thought patterns and behaviors. In my practice, I use several key components of CBT to help clients manage their anxiety.
1. Cognitive Restructuring: This involves identifying and challenging negative thoughts that fuel anxiety. By changing these thought patterns, clients can reduce their anxiety levels.
2. Exposure Therapy: Gradual exposure to anxiety-provoking situations helps desensitize clients and reduces their fear response over time.
3. Skill Development: Clients learn practical skills like problem-solving, relaxation techniques, and stress management. These skills empower them to handle anxiety more effectively.
To read an in depth article about Cognitive Behavior Therapy for Anxiety visit
Understanding the differences between panic attacks and anxiety attacks is essential in managing them effectively. Recognizing the distinct symptoms helps you apply the right strategies for prevention and management. Techniques like identifying triggers, practicing mindfulness, and using grounding exercises can make a significant impact and using cognitive therapy techniques can help with prevention.
If anxiety or panic attacks are affecting your life, reach out to Dr. Sarah Allen for specialized support. As an experienced anxiety therapist in Northbrook and virtually throughout IL, FL and the UK, I can guide you through effective treatment options. Take the first step towards improving your mental well-being by visiting my website to learn more!
If you have any questions, or would like to set up an appointment to work with me and learn how to reduce anxiety, please contact me at 847 791-7722 or on the form below.
If you would like to read more about me and my areas of specialty, please visit Dr. Sarah Allen Bio.
Dr. Allen’s professional license only allows her to work with clients who live in IL & FL & the UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients.
Dr. Allen sees clients in person in her Northbrook, IL office or remotely via video or phone.
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