Anxiety Attack vs Panic Attack
Individuals have commonly used both anxiety and panic attacks interchangeably, but there are different conditions that separate the two. Although similar in many symptoms that arise, specific aspects contribute towards an overall diagnosis. The DSM-5 does not list anxiety attacks specifically but does identify anxiety found in the criteria of many other mental health diagnoses. Panic attacks can start from the individual experiencing anxiety symptoms but can quickly escalate to severe fear and sheer panic.
Understanding Anxiety Attacks
Anxiety attacks, often less discussed than panic attacks, are characterized by a gradual build-up of worry, apprehension, and fear. Unlike panic attacks, they do not strike out of the blue but rather develop over time, often in response to stressors or perceived threats. Key symptoms include a persistent sense of worry or dread, restlessness, and physical symptoms like heart palpitations, sweating, trembling, and gastrointestinal discomfort. These symptoms can build up over minutes to hours, sometimes even days, and can vary in intensity and duration based on the individual and their specific circumstances.
The causes of anxiety attacks are multifaceted, often rooted in a combination of genetic predisposition, environmental factors, and personal history. Individuals with a history of trauma/ traumatic events, or chronic stress are particularly susceptible. The duration and frequency of these attacks can also vary greatly – some may experience them sporadically in response to specific triggers. In contrast, others might face them more regularly, impacting their daily lives and well-being.
Understanding Panic Attacks
Panic attacks, on the other hand, are marked by their sudden and intense nature. They often occur unexpectedly, without a clear trigger, and can be extremely alarming to the individual experiencing them. The symptoms of a panic attack are not only psychological but also intensely physical. Common symptoms include a racing heartbeat, shortness of breath, chest pain, dizziness, trembling, difficulty concentrating, and an overwhelming feeling of dread or fear of losing control. Some individuals describe it as feeling like they are having a heart attack or a total loss of control.
The exact cause of panic attacks is not fully understood, but they are thought to result from a combination of biological vulnerabilities, environmental stressors, and underlying psychological factors. Unlike anxiety attacks, which build gradually, panic attacks typically reach their peak intensity within minutes and can last anywhere from a few minutes to half an hour. The abrupt and intense nature of panic attacks can leave a lasting impression, often leading to persistent worry about future attacks or the avoidance of situations where attacks may occur.
How are anxiety attacks and panic attacks different?
While both conditions share certain commonalities, such as the manifestation of fear, physical discomfort, and the impact on an individual’s quality of life, their nature, onset, and progression are markedly different, leading to the necessity of differentiated approaches in their management and treatment.
Nature and Onset
Anxiety attacks typically have a more gradual onset. They are characterized by a buildup of worry and tension, often in response to specific stressors or perceived threats. This can involve a persistent state of heightened worry, where the individual may be able to pinpoint what is causing their distress. In contrast, panic attacks are abrupt and intense. They often strike without warning, creating a sudden surge of overwhelming fear and physical symptoms that can be extremely alarming. The unpredictable nature of panic attacks can significantly contribute to the distress they cause, as individuals may feel apprehensive about when the next attack will occur.
Symptoms
Both conditions share certain symptoms such as increased heart rate, sweating, and a feeling of nervousness. However, panic attacks are usually more intense and physically overwhelming. They often include symptoms such as chest pain, a feeling of choking, dizziness, and a sense of impending doom. These intense physical symptoms can make panic attacks particularly frightening, as individuals often fear they are having a heart attack or other life-threatening medical emergency.
Duration and Frequency
The duration of these attacks also varies. Anxiety attacks, due to their gradual onset, can last for a prolonged period – sometimes hours or even days in a state of heightened worry and tension. Panic attacks, while extremely intense, are typically shorter in duration, usually peaking within 5 to 20 minutes before subsiding. However, the after-effects of a panic attack, such as exhaustion and lingering anxiety, can last for a longer period.
Prevalence and Statistics
Since the onset of the global pandemic in 2020, many individuals have experienced an increase in symptoms of anxiety that were not present before. According to the Centers for Disease Control and Prevention (CDC), a significant increase in anxiety was observed in adults, from 31.4% to 36.9% between August and December 2020. The numbers from 2019 have increased approximately three times in 2020 compared to symptoms reported before the pandemic.
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Symptoms
Symptoms of Anxiety Attack:
- Rapid heart rate
- Extreme worry and distress
- Fear
- Shaking
- Dizziness
- Fatigue
- Loss of concentration
- Numbness or tingling
- Chest pain
- Sleep disturbance
Symptoms of Panic Attack:
- Hot flashes or chills
- Sweating
- Nausea
- Shortness of breath
- Pounding heartbeat
- Feeling of choking
- Fear of dying
- Detachment or feeling ungrounded
Causes
Many different reasons can contribute to the presence of anxiety and panic attacks. Some common causes include:
- Financial stress
- Employment/career stress
- Caffeine
- Withdrawal from alcohol or drugs
- Past or current trauma
- Medications
- Various phobias
- Social stress
- Driving
- Chronic pain
Diagnosis and Risk Factors
If symptoms of anxiety become unmanageable, it is encouraged to consult a medical provider or mental health professional. Professionals cannot diagnose anxiety but can recognize and acknowledge its prevalence in an individual. Different inquiries that may be explored to assess symptoms include the duration and severity of symptoms, family history of anxiety or mental illness, medication and substance use, and medical concerns.
Risk Factors:
- Ongoing stresses in personal/professional life
- Co-occurring diagnosis or other mental health issues
- Chronic medical conditions
- Problems with alcohol or drug use
- Experienced or witnessed trauma
- Family history of anxiety symptoms
- Anxious personality
Treatment
There are various routes to navigate a treatment plan for anxiety symptoms, including individual therapy, group therapy, medication, and lifestyle changes.
Psychotherapy: Cognitive-behavioral therapy (CBT) is particularly effective in treating anxiety and panic disorders. It helps identify and challenge negative thought patterns and develop healthier coping mechanisms.
Medications: Can be prescribed by a psychiatrist to help manage symptoms.
Lifestyle Changes: Regular exercise, a balanced diet, sufficient sleep, and reduced caffeine and alcohol intake can significantly impact anxiety and panic attack frequency and severity.
Coping Strategies for Anxiety and Panic Attacks
Effective coping strategies for anxiety and panic attacks are pivotal in managing these conditions and improving the quality of life for those affected. The approaches to coping with these attacks vary, considering their distinct nature, but often involve a combination of immediate relief techniques and long-term management strategies.
Immediate Relief Techniques
Immediate relief techniques are crucial during the onset of an anxiety or panic attack. These strategies are designed to alleviate symptoms in the moment and help regain a sense of control.
- Deep Breathing: This is a simple yet powerful tool. Focusing on slow, deep breaths can help reduce the rapid heart rate and calm the nervous system. Techniques such as the 4-7-8 breathing method, where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds, can be particularly effective.
- Mindfulness and Grounding Exercises: Mindfulness involves staying present and fully engaging with the here and now. Grounding techniques, such as the 5-4-3-2-1 method (identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste), can divert attention from the anxiety or panic and provide immediate relief.
- Progressive Muscle Relaxation: This involves tensing and then relaxing different muscle groups in the body. This practice can help reduce the physical tension that accompanies anxiety and panic attacks.
Long-Term Management Strategies
Long-term strategies are vital in reducing the frequency and intensity of anxiety and panic attacks. These include:
- Therapy: Cognitive-behavioral therapy (CBT) is particularly effective in treating anxiety and panic disorders. It helps in identifying and challenging negative thought patterns and developing healthier coping mechanisms.
- Lifestyle Changes: Regular exercise, a balanced diet, sufficient sleep, and reduced caffeine and alcohol intake can significantly impact anxiety and panic attack frequency and severity. Exercise, for instance, releases endorphins, which are natural mood lifters.
- Relaxation Techniques: Regular practice of relaxation techniques such as yoga, meditation, and tai chi can help in maintaining a calm and balanced mind, reducing overall stress levels.
- Building a Support System: A strong support network of friends, family, or support groups can provide emotional support and understanding, which is crucial for managing these conditions.
- Medication: In some cases, medication may be prescribed to help manage symptoms of anxiety and panic attacks. This should always be done under the guidance of a healthcare professional.
Seeking Professional Help
Silent panic attacks, though less visible, are a serious mental health issue that requires understanding and appropriate management. Recognizing the signs, seeking professional help, and employing both immediate and long-term coping strategies can significantly improve one’s ability to manage this condition.
If you or a loved one are struggling with panic attacks get in touch with First Light Recovery. Our facility is dedicated to providing individuals with a safe, encouraging environment to heal and learn coping skills to handle panic disorders and panic attacks.