Are Anxiety and Panic Attacks the Same Thing and Are They Normal?
While you may hear the terms ‘panic attack’ and ‘anxiety attack’ used interchangeably, they are not the same thing. They do share a number of the same symptoms, particularly physical ones such as shortness of breath or a racing heartbeat, but they also differ and psychologists and mental health professionals use these terms for specific conditions.
The difference between anxiety and panic attacks is best described in terms of the intensity and duration of their symptoms.
What is a Panic Attack?
A panic attack is abrupt, intense and comes with a surge of fear or a sense of impending doom. During a panic attack, the body’s fight-or-flight response takes over. They can involve physical symptoms such as dizziness, nausea and chest pain - which makes them all the more frightening.
Panic attacks are usually categorised as expected and unexpected. An unexpected panic attack happens without an obvious cause, whereas an expected panic attack is triggered by a known stressor, such as a phobia. Common triggers for expected panic attacks include:
Phobias such as agoraphobia (fear of crowded or open spaces)
Work-related stress
Social situations
Reminders of traumatic experiences
Chronic pain or illness, such as asthma or diabetes
Certain medications and supplements
Withdrawal from alcohol or drugs
Caffeine
While panic attacks can happen to anyone, having multiple panic attacks may be a sign of a panic disorder. Panic attacks often trigger worry thoughts or fears related to having another episode. In the long run, this may lead to avoiding places or situations where you think you may experience a panic attack.
Are Anxiety Attacks the Same Thing?
It is important to first understand anxiety. The human brain is hard-wired to anticipate and prepare for imminent danger. It has been with us since primitive times. Imagine you were a cave-person leaving your cave, unable to see around the corner – something dangerous might be lurking there, ready to pounce.
Only now you find yourself in contemporary society – and here is the challenge. You now live in a constant state of change, no longer experiencing the somewhat predictable movement through life of the bygone era. You are no longer in fight or flight to prepare yourself for encounters with tigers or crocodiles. Instead, you are in fight or flight with uncertainty.
Now you understand that anxiety is part of our every day lives - it’s the worry and fear when anticipating a stressful situation. Anxiety can be mild, moderate or severe. When people say they are having an ‘anxiety attack’ they are usually experiencing a more severe form of anxiety that has been building up over time.
The Difference Between Panic and Anxiety
Anxiety tends to come on more gradually than panic and involves more apprehension, worry and restlessness. It is usually related to something that is perceived as stressful or threatening.
Anxiety and panic attacks do have similar symptoms, triggers and risk factors. However, panic attacks are typically more intense, are not always cued by stressors, often come out of nowhere and involve more severe physical symptoms. Panic also frequently involves emotional states where one may feel detached from their surroundings (derealisation) or oneself (depersonalisation), fear of losing control, or even fear of dying. These intense feelings are more often a feature of panic attacks than anxiety.
You may even experience anxiety and panic at the same time. For example, you may be worried and anxious about a stressful situation, such as a final exam, and then that anxiety may ultimately trigger a panic attack. Individuals who experience high levels of anxiety are more likely to experience panic attacks. However, simply having anxiety doesn’t mean you will experience a panic attack.
The Risk Factors for Panic and Anxiety Attacks
Panic and anxiety attacks have similar roots. Common risk factors include:
Experiencing ongoing stress, whether it’s work-related, financial or from family and relationships.
Dealing with other challenges such as depression
Chronic health conditions or experiencing a life-threatening illness
Stressful life events such as the death of a loved one or divorce
Traumatic experiences such as a natural disaster
Substance abuse
Having parents or siblings who suffer from anxiety or panic disorders
Overcoming Anxiety and Panic Attacks
It may be difficult to distinguish between anxiety and panic. Rather than focusing on labelling your symptoms, it can be more useful to focus on coping with them, as many of the remedies and treatments for anxiety and panic attacks.
Start by speaking to your local General Practitioner to set up a mental health action plan. They can also refer you to a Clinical Psychologist to help you further. Some more immediate ways to help you to reduce anxiety include:
Recognise and accept: If you’ve experienced an anxiety or panic attack before, you’ll understand that they can be frightening. Remind yourself that this too shall pass.
Take slow, out breaths: Anxiety and panic attacks often lead to shortness of breath. To counter this, focus your attention on slow out breaths. As you exhale, focus on releasing tension and worry. Add a pause in between breaths and repeat until your breathing slows.
Practice mindfulness: Mindfulness techniques can help bring you back to the present and become an observer of your own thoughts, feelings and sensations.
Relaxation: If you are experiencing panic or anxiety, try doing something relaxing. Try going for a walk in nature, taking a long bath or listening to calming music.
There are many proven strategies that can help you to conquer worry and anxiety, and in doing so can reduce the frequency of panic or anxiety attacks including the Mind Strength Method four steps:
Awareness of fight or flight driven thoughts, feelings and actions - you can only change what you are aware of in the first place.
Awareness of your values - reflect on what gives you a sense of meaning and fulfillment.
Mind Strength strategies to build resilience.
Move forward aligned with your values and purpose - what we focus on grows.
Looking after your wellbeing is also imperative: eat a balanced diet, limit alcohol consumption, do regular exercise and connect with friends and family.
Other treatments for anxiety include cognitive behavioural therapy (CBT) and medication is also an option. A Clinical Psychologist can help you develop a deeper understanding of your symptoms and their underlying causes and proceed to work through them and develop an action plan for managing panic and anxiety.
Both anxiety and panic attacks can disrupt your daily life. If you, a friend or a loved one are experiencing them, know that help is available. Talk to your doctor about your symptoms or contact us to take the first step towards finding relief.
