After a recent traumatic life event, I found myself with the most alarming, intense emotions I’d ever experienced. It was as if my fight-or-flight reflex was activated on a heart-pounding, palm-sweating high alert from the moment I woke up until I finally got some sleep.
Having never experienced an anxiety attack or a panic attack, I had no idea what was wrong with me. I only knew that the feelings were completely overwhelming me, and I seemed to have lost control of my life. Between forced periods of meditation to calm down, I started educating myself on what was happening to me, why and what I could do about it.
Anxiety attacks and panic attacks—so similar, but different
These two terms are often used interchangeably, so it can cause quite a bit of confusion. If you’ve ever experienced periods of out-of-control, intense, overwhelming emotions involving rapid heartbeat, sweating, chest pain, dizziness, nausea and shortness of breath, it’s highly possible you’ve either had an anxiety or panic attack. However, anxiety attacks usually signal a mental health condition that could be related to trauma versus panic attacks, which are related to panic disorder.
While your body might be the first thing that reacts to a panic or anxiety attack, your mind quickly gets involved as well. Racing, intrusive thoughts, difficulty focusing on anything, your monkey mind running amok—these are just some of the mental challenges you might experience.
Understanding the key differences between an anxiety attack and a panic attack will help you identify which one you’ve experienced and how to manage the symptoms more effectively. With knowledge comes power and control.
How do anxiety attacks and panic attacks differ?
The main difference between the two is that panic attacks have no trigger. They come on suddenly, without warning and usually involve overwhelming fear. According to the Cleveland Clinic, panic attacks affect nearly 11% of the US population each year and yet only 2-3% have been diagnosed with a panic disorder. It’s also worth noting that those assigned female at birth are two times more likely to be diagnosed with a panic disorder than those assigned male at birth.
Anxiety attacks are triggered by specific situations or events and tend to build up gradually. These attacks cause similar physical symptoms, but even though they are less intense, they last days, weeks, or months—much longer than a panic attack.
| Anxiety Attack Symptoms | Panic Attack Symptoms |
|---|---|
| Triggered by specific events, often trauma-related and gradually building over time. | Sudden onset, often without warning |
| Muscle tension, fatigue | Dizziness or lightheadedness |
| Irritability | Trembling or shaking |
| Restlessness, difficulty concentrating or completing everyday tasks | Sense of impending doom or terror |
| Sleep disturbances, insomnia | Intense physical symptoms |
| Headache, nausea, lack of appetite | Nausea or abdominal distress |
| Increased heart rate, shortness of breath, sweating | Rapid heart rate, chest pain, shortness of breath, sensations of choking, sweating |
| Nervousness, persistent worry | Fear of losing control or “going crazy”, fear of dying |
| Symptoms can last for days, weeks or years | Symptoms peak within 10 minutes, usually subsiding within 20-30 minutes |
How to manage and treat panic and anxiety attacks
Therapy and management techniques for anxiety and panic attacks might involve some combination of the following:
- Cognitive behavioural therapy (CBT): CBT helps you examine the things that cause you stress and worry so you can learn strategies for managing your triggers.
- Exposure therapy: This type of therapy involves controlled exposure to situations that trigger your anxiety and panic so that you learn to confront those fears in a manageable way. By recognizing and knowing that it’s just an attack and not a life-threatening situation, you can reduce the intensity of the symptoms.
- Distraction: Sometimes, getting out of your head and engaging in a soothing or distracting activity can help dissipate your attack. Try listening to your favourite music, tackling a puzzle, reading a good book, listening to a podcast, doodling in an adult colouring book, or going outside for a walk.
- Mindfulness and Relaxation Techniques: Studies have shown that breathwork, guided imagery, meditation, progressive relaxation, yoga, massage therapy, and biofeedback can all be beneficial in managing anxiety or panic attacks. The trick is to be mindful of focusing on the present moment and reminding yourself that the symptoms will pass. You’re safe—this is only temporary.
When to seek professional help
At White River Manor, we understand that while panic attacks and anxiety attacks share similar symptoms, they are distinct conditions. Panic attacks come on suddenly with intense bursts of fear, while anxiety attacks are triggered by a specific event and characterised by ongoing worry and physical symptoms. Both take a toll on your mental health and hold you back from living your best life.
If you’re experiencing symptoms of a panic or anxiety attack, such as:
- Anxiety or worry that interferes with your daily life
- Difficulty concentrating or completing tasks
- Extreme irritability or unreasonable anger
- Irrational fear
- Sleep disturbances
It might be time to seek professional help.
How White River Manor can help manage your anxiety or panic attacks
With our expert team, we are here to help you with a proper diagnosis and subsequent treatments for managing your attacks. At White River Manor, you’ll learn how to implement strategies and lifestyle changes that can help prevent anxiety and panic attacks, like:
- Identifying and stopping your intrusive, negative thoughts
- Reducing your stress
- Getting regular physical exercise
- Practising meditation and mindfulness
- Learning yoga
- Eating a healthy, balanced diet
- Avoiding triggering substances like alcohol or caffeine
These holistic, lifestyle strategies can greatly reduce the intensity of your symptoms, while professional therapy and medication (if necessary) can prevent or reduce future episodes.
If you’re like me and are ready to learn how to manage your anxiety or panic attacks, contact White River Manor today. The sooner you seek help, the better the outcome.
About Gert Janse Van Rensburg
Gert Janse van Rensburg is a Clinical Psychologist and Equine Therapist at White River Manor. With over two decades of experience, Gert helps oversee most of the clients, bringing deep knowledge and a calming presence to addiction recovery.
