Panic Attack vs Anxiety Attack: When to Know When You Experience One and How to Ease It

Some interchange panic attacks and anxiety attacks. However, there's a key difference between the two.

Panic Attack vs Anxiety Attack

It's possible to hear people refer to anxiety and panic attacks interchangeably. However, the conditions are distinct.

While panic attacks can strike suddenly and abruptly, anxiety attacks typically develop gradually in response to certain stimuli. Both could point to a hidden medical issue.

Anxiety attacks are not included in the Diagnostic and Statistical Manual of Mental Diseases, Fifth Edition (DSM-5), although it does specify anxiety as a characteristic of several prevalent mental diseases. Anxiety is typically associated with the expectation of a difficult circumstance, encounter, or occasion. It could develop gradually.

Anxiety symptoms include:

• worry
• distress
• fear

Panic episodes are characterized by the abrupt onset of strong and frequently overpowering dread. Extremely difficult physical symptoms, including nausea, shortness of breath, and a racing heartbeat, accompany themTrusted Source.

Panic attacks are recognized by DSM-5, which classifies them as either unexpected or predicted. Unexpected panic episodes happen for no apparent reason. Phobias are examples of external stressors that trigger expected panic attacks.

Anyone can experience panic attacks, but experiencing more than one could indicate panic disorder, a mental health disease marked by frequent, abrupt panic attacks.

Determining if you are having a panic attack or anxiety might be challenging. But it's easy if you know the differences, such as the following:

The reason: Most often, anxiety is brought on by something that is viewed as frightening or upsetting. Stressors don't usually trigger panic episodes. Most of the time, they happen naturally.

Level of distress: Anxiety can range in severity from minor to moderate. For example, while you go about your daily activities, anxiety can be lurking in the background of your thoughts. Conversely, the majority of symptoms associated with panic attacks are severe and disruptive.

Fight-or-flight: The body's natural reaction kicks in during a panic episode. Anxiety symptoms are frequently less severe than physical ones.

Time of onset: Panic attacks typically start suddenly, but anxiety can build up gradually.

Effect: Worries or anxiety about having another panic attack are often brought on by panic attacks. Your behavior can change as a result, making you steer clear of circumstances or locations where you believe you could be at risk of having a panic attack.

How to Ease Panic Attacks in Minutes

You can do deep breathing exercises while sitting, standing, or lying down. This can be done when you're in bed, during a tense meeting at work, during a crowded ride to work, or almost whenever it's safe to turn your focus inside for a little while.

Take the following actions to reduce your panic:

1. Breathe slowly and deeply through your nose.

2. Then, let out a mouthful of breath. It's usual to take a few breaths to slow down your inhale and exhale cycle.

3. With the following breath, close your eyes if it's safe.

5. Repeat this exercise with your eyes closed, if appropriate, five times.

6. Once more, inhale deeply and slowly via your nose; however, extend the duration of your breath to seven seconds.

7. Then, for three seconds, hold your breath.

8. Exhale through your mouth like you did previously, but give it seven seconds this time.

This slow inhale, hold, and exhale technique should be repeated ten times or until you feel better.

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