The difference between anxiety attacks and panic attacks

Have you ever felt your heart racing, your chest tightening, and the overwhelming feeling that something bad is about to happen? In those moments, you might wonder whether you’re having an anxiety attack or a panic attack. Although the symptoms of both feel similar, there are key differences between the two, and understanding them is crucial in learning how to cope.

Defining an anxiety attack

Anxiety attack is not an official term and has no specific criteria. The meaning is therefore personal to the user. Fear is the human response to a threat or danger. It comes with a quick physiological response designed to save your life. However, this threat is subjective, based on your own perception of danger. For the most part, the danger alarm is automatic and difficult to control through conscious thought, such as rationalising. The evolutionary purpose of fear is to maintain your life. The physiological response is designed to get you out of danger and into a place of safety.

Due to an unnatural way of life, the threat that causes the fear response may not be an actual life threat, but a threat to your ego. For example, a presentation at work. The situation may look completely safe to others, but for you - your limbic system goes on alert and sees all the signs of possible harm.

This is anxiety, an emotional disturbance driven by unrealistic fears and catastrophic thinking, often unrelated to the present situation. It involves imagining worst-case scenarios instead of accurately assessing risks. This anxiety pushes you away from your life goals and leads to ineffective, self-defeating behaviours rather than productive actions.

Anxiety disorders

An anxiety disorder is a mental health condition characterised by excessive and persistent feelings of worry, fear, or nervousness that interfere with daily life. An anxiety disorder often involves heightened and prolonged anxiety, even in non-threatening situations. It may manifest through various physical symptoms, such as restlessness, fatigue, difficulty concentrating, and sleep disturbances. Anxiety disorders come in different forms, such as generalised anxiety disorder (GAD), social anxiety disorder, and panic disorder.

Defining panic attack

There is a misunderstanding that panic attacks occur in response to anxiety. This is not untrue, but they also happen spontaneously. A panic attack is a sudden surge of intense fear or discomfort, typically characterised by symptoms such as palpitations, shortness of breath, trembling, and fears of losing control or dying. These attacks generally peak within 10 minutes and activate the fight-or-flight response, causing a strong urge to escape or fight. Some people may also experience nocturnal panic, waking abruptly in a state of panic, which can lead to sleep avoidance and chronic sleep deprivation.

Many people confuse a panic attack with a heart attack due to the similarity of symptoms. The racing heart, sweaty palms, dizziness and inability to catch your breath. It can leave you feeling helpless and alone. It’s a terrifying feeling that occurs out of the blue. Panic attacks can lead to panic disorder, where recurrent and unexpected panic attacks cause persistent worry about future attacks or their consequences.

Key differences between panic attacks and anxiety attacks

It’s important to remember that the term anxiety attack is subjective. For the purpose of this article, I mean a notable period of anxiety.

Onset

Panic attacks: Sudden and abrupt, often without a clear trigger.

Anxiety attacks: Gradual, building up over time in response to stressors or worries.

Intensity

Panic attacks: Extremely intense, with symptoms peaking within 10 minutes.

Anxiety attacks: Less intense, though still distressing.

Duration

Panic attacks: Usually short, lasting 10–30 minutes, though some symptoms may linger.

Anxiety attacks: Longer lasting and can persist for hours or even days.

Symptoms

Panic attacks: Intense physical symptoms like heart palpitations, chest pain, sweating, shaking, and a feeling of losing control or fear of dying.

Anxiety attacks: More psychological symptoms, such as worry, restlessness, and irritability, often accompanied by physical symptoms like muscle tension or increased heart rate.

Triggers

Panic attacks: Can happen without a clear cause or trigger.

Anxiety attacks: Usually triggered by a specific stressor or situation.

Perception of threat

Panic attacks: Involves a sense of immediate, overwhelming danger or a catastrophic event happening.

Anxiety attacks: Involves worry about a potential future event or threat, not as immediate or intense.

Autonomic response

Panic attacks: Strong fight-or-flight response, leading to extreme physical arousal.

Anxiety attacks: Lower-level fight-or-flight activation, with more cognitive focus on the worry itself.

 When to seek help

Anxiety and panic attacks can significantly limit daily life, but with the right support, they don’t have to hold you back from reaching your full potential. Many people mistake panic attacks for more serious conditions, like heart attacks, due to their intense physical symptoms. It’s always essential to consult a medical professional to rule out any underlying health issues and ensure you get the appropriate care. With proper guidance and treatment, managing these conditions becomes much more achievable.

A hypnotherapist can be instrumental in managing anxiety and panic. Through relaxation techniques and guided focus, hypnotherapy will help you manage your body's stress response. By gaining control over your mind and body, you can develop long-term strategies to prevent attacks and regain confidence in your daily life.