Most people experience anxiety on a regular basis. Whether it’s work, money, family drama, or just an upcoming event that you can’t seem to stop thinking about, your heart may pound in your chest and your uneasiness may turn into a full-blown stress attack.
But when out of seemingly thin air, your heart starts beating impossibly fast, you can’t seem to breathe, your chest feels tight and for a few terrifying minutes, you think that your life may be ending—panic may strike. It is these moments that many people get mixed up between the difference between anxiety and a panic attack.
While the two can certainly overlap, there are key differences between these two ailments that may shed light as to what is happening to your body and when it may be time to get professional help.
What Is Anxiety?
Anxiety generally consists of feelings of worry, fear, nervousness, or apprehension. It can be caused by a number of factors, most commonly relating to something that you are either currently worried about, or something that you expect to happen in the near future.
Anxiety can be caused by seemingly small things, such as a job interview, to big life events, such as a medical procedure or an important meeting. Sometimes the root of your anxiety can be easily identified, but other times it can be something that you might not be able to explain or understand. Anxiety can also build up in your body, starting as small feelings of uneasiness that progress into all-encompassing tension and worry.
The common symptoms of anxiety can include:
- Excessive worrying
- Restlessness
- Concentration problems
- Muscle tension
- Irritability
- Difficulty sleeping
- A racing or pounding heart
- Nervousness or feeling on edge
While anxiety levels can come and go, persistent and/or severe anxiety can make day-to-day tasks increasingly difficult.
What Exactly Is a Panic Attack?
Unlike anxiety, panic attacks can come seemingly out of nowhere. While anxiety can slowly creep up on you in the span of hours or even days, panic attacks can feel sudden and strike with little to no warning.
Symptoms of a panic attack can vary in degree of severity, but generally can include:
- A pounding or racing heart
- Chest pain
- Feeling short of breath or smothering
- Sweating
- Shaking or trembling
- Dizziness
- Nausea
- Chills or hot flashes
- Tingling sensations
- Feeling detached from reality or yourself
- Fear of losing control
- Fear of death
Due to the uncomfortable and scary physical sensations that accompany a panic attack, many first-time panic attack sufferers can mistake them for a heart attack or other life-threatening medical emergency.
And rightly so, as the pounding in your chest and pressure in your torso can mimic the uncomfortable pressure and pain that accompanies a heart attack.
The Main Difference Between Anxiety and Panic Attacks, Explained
The biggest difference between panic attacks and anxiety is that anxiety can often build up gradually throughout the day, while a panic attack can very suddenly come out of seemingly nowhere.
While anxiety can develop as a result of a number of factors that you can easily identify, panic attacks can happen when you least expect them. Even if you can identify the trigger of your panic attack, there is likely very little that you can do to stop it in the moment.
Panic attacks can feel like a sudden wave of sheer terror that crashes over you with little to no warning, while anxiety can simmer beneath your everyday life before suddenly erupting.
Can Anxiety Cause Panic Attacks?
Yes. While anxiety can be a part of daily life, sometimes anxious feelings can build up until they cause a panic attack. For some, anxiety can be a part of a daily stress cycle, while for others it can build up until it culminates in a full-blown panic attack.
However, having a panic attack does not always mean that you have panic disorder, and it is important to speak with a medical professional to determine what it is that you are actually experiencing.
How Does Anxiety Really Feel in Real Life?
While anxiety can often feel dramatic, it can come in many different shapes and sizes. Sometimes it can mean that you are constantly checking your phone, and sometimes it means that you can’t stop thinking about that one conversation that you had earlier that day.
Sometimes it means that you’re lying awake in bed, unable to sleep because your brain just will not shut off. Sometimes it means that you have so much going on in your life, that you don’t realize how much you spend worrying instead of doing things that you genuinely enjoy.
For working adults, anxiety can feel like it is invading every aspect of your life, from bills that need to be paid to relationships that need mending and projects that need completing.
What Can You Do During a Panic Attack?
If you believe that you are experiencing a panic attack, it can help to focus on the present moment and slowly work through your symptoms before they become too overwhelming.
Strategies that may help during a panic attack can include:
- Slowing down your breathing
- Focusing on your surroundings and slowly working through them
- Reminding yourself that the feeling can pass
While the physical sensations that accompany a panic attack can feel absolutely crippling, it is important to remember that they can also be fleeting.
Trying to move to a calm and safe place can also help, as can trying to avoid any additional stimuli that can cause your panic to increase. However, if you believe that you may be experiencing a medical emergency, you should not ignore the symptoms just because you think that they may be anxiety.
When Should You Seek Help for Anxiety?
While almost all of us experience anxiety at some point in our lives, it is important to seek help for anxiety if it is starting to impact your daily life.
Talk to a medical professional or a qualified therapist if you experience any of the following:
- Constant worry
- Anxiety that impacts your work or relationships
- Sleep deprivation due to anxiety
- Avoidance of places, people, or situations due to anxiety
- Physical symptoms related to anxiety
- Increasing stress levels or difficulty managing stress and worry
Seeking help and support for anxiety does not mean that you have failed in managing it on your own, it just means that you recognize the fact that you need help.
When Should You Seek Help for a Panic Attack?
If you have experienced a panic attack, or think that you may be prone to them in the future, it is important to talk to a medical professional or a qualified therapist to discuss your options.
A healthcare professional can go over your symptoms and explore possible treatment options that can help you feel more prepared the next time that you feel an attack coming on. They can also help to rule out any potential underlying conditions that may be aggravating your symptoms.
Depending on your situation and symptoms, possible treatment options for anxiety and panic attacks can include:
- Therapy
- Lifestyle advice
- Medication (if recommended)
When Is Something a Medical Emergency?
It is very important not to brush off strange or unexpected physical sensations that accompany anxiety or panic attacks, as there are a number of medical emergencies that can mimic the symptoms of anxiety and panic attacks.
Severe chest pain, shortness of breath, and lightheadedness can be signs of a number of serious medical conditions. If you suspect that you are experiencing something that may be a medical emergency, it is always best to err on the side of caution and seek emergency medical assistance.
Anxiety and panic can also sometimes lead to thoughts of self-harm or harming others. If you or someone that you know is experiencing these thoughts, seek emergency medical assistance or contact a suicide hotline as soon as possible.
Anxiety and Panic Symptoms Are Manageable
Living with anxiety can feel exhausting, and living in constant fear of panic attacks can feel absolutely crippling.
For many people, the stress and worry that accompany anxiety can make activities that used to bring you joy extremely difficult.
Panic attacks can often force people to retreat from the world around them, locking themselves inside because they don’t feel safe or prepared to deal with something that panics them.
However, professional help is available for people experiencing both anxiety and panic attacks.
If you’re struggling with persistent worry, sudden panic symptoms or if you’re simply unsure about what you’re experiencing, speaking with a qualified medical professional or therapist can help you identify the issue and get the help that you need.
Frequently Asked Questions About Anxiety and Panic Attacks
What’s the Main Difference Between Anxiety and a Panic Attack?
Anxiety typically presents as worry, nervousness, or fear that can build up over time, while panic attacks typically begin suddenly and can cause frightening physical sensations such as a racing heart or shortness of breath.
How Long Do Panic Attacks Last?
Panic attacks typically peak in intensity after only a few minutes, but can leave you feeling fatigued or anxious for some time afterward.
Can a Panic Attack Feel Like a Heart Attack?
Yes, Panic attacks can cause frightening, uncomfortable physical sensations that can mimic the effects of a medical emergency. However, it is also important to note that many medical emergencies can also produce similar effects.
Panic attacks can cause a number of frightening physical sensations, including chest pain, a racing heartbeat, shortness of breath, sweating, and dizziness. If you believe that you are experiencing symptoms of a medical emergency, do not try to brush them off as anxiety.
Seek emergency medical attention if you are ever worried that you may be experiencing a medical emergency. If you or someone that you know is ever experiencing thoughts of self-harm or harm toward others, seek emergency medical attention.
What Are the Early Signs of a Panic Attack?
Early signs of a panic attack can vary from person to person, but can often include a sudden wave of fear or the sensation that something terrible is about to happen.
Other early signs of a panic attack can also include a racing heart, difficulty breathing, shaking, sweating, and dizziness. For some people, panic attacks can strike with very little warning.
Can You Have Anxiety without Having Panic Attacks?
Yes, Many people that experience anxiety do not experience panic attacks. Anxiety can range in severity from mild to very debilitating, but most people with anxiety do not experience sudden, debilitating panic attacks. Anxiety can feel like it encompasses almost your entire being, causing tension, irritability, restlessness, and difficulty focusing or sleeping.
What Should I Do During a Panic Attack?
During a panic attack, it can help to slowly focus on your breathing and try to remember that it can pass. Some people find it useful to slowly pace through their surroundings, focusing on the things that they can see and hear. Trying to focus on the current moment can help prevent the mind from wandering to scary, debilitating thoughts. It can also help to try to move to a comfortable and safe space.
However, if you are ever experiencing frightening physical sensations that could potentially indicate a medical emergency, always err on the side of caution and seek emergency medical assistance.
When Should I Seek Professional Help for Anxiety?
It is always a good idea to seek professional help for anxiety if it is impacting your ability to work, sleep, or do the things that you enjoy. Anxiety can also be a concern if your worry feels uncontrollable or if your symptoms are affecting your everyday life. Speak with a qualified medical professional or therapist if you are experiencing any of the symptoms listed above.
When Should I Seek Help for Recurring Panic Attacks?
If you have experienced recurring panic attacks, or if you are constantly worried that you may experience one, it may be a good idea to seek help for them. Speak with a medical professional or therapist to discuss your concerns. They can help you to identify potential triggers and explore treatment options that can make future panic attacks easier to avoid or manage.
Can Anxiety and Panic Attacks Be Treated?
Yes, anxiety and panic attacks can often be treated. Depending on your situation, a qualified medical professional or therapist may be able to help you explore treatment options that can make your symptoms more manageable.
Treatment for anxiety and panic attacks can vary depending on your symptoms and can include a number of different options, including:
- Therapy
- Lifestyle advice
- Medication (if prescribed)
Can Lifestyle Changes Help With Anxiety?
While lifestyle changes cannot eliminate anxiety, they can help to reduce stress and make life more enjoyable. Depending on the person and the severity of their anxiety, changes to lifestyle, sleeping patterns, and other habits can help to reduce symptoms of anxiety or panic.
Lifestyle changes should not be used as a substitute for professional care if you are experiencing debilitating symptoms.