Anxiety versus panic attack – is there a difference?

Panic attack and anxiety attack – are they the same?  No, they are not! These terms are used interchangeably, but experts say that anxiety and panic attack are not the same even though they do have several symptoms in common.

Symptoms of panic attack tend to peak after 10 minutes, then gradually subside, and panic attacks are generally more intense.  Several panic attacks may occur in a row, making it seem like an attack is lasting for much longer.

After the panic attack, most of the people feel stressed, worried for the rest of the day.

Panic attacks come on suddenly, without any warning, whilst symptoms of anxiety follow a period of excessive worry and such attack usually needs a trigger to occur.

Symptoms of an anxiety attack are found to be less intense compared to panic attack. And to make it even more complicated some experts are suggesting that both an anxiety and a panic attack can be experienced even at the same time.

But there is good news too, because recommendations on how to deal with both types of attacks are more or less the same!

So instead of trying to understand what exactly is going on maybe it makes more sense to skip that part and focus on what can we do about it?

So here are some useful tips on what should we do during a panic or anxiety attack:

  1. Acknowledge what is happening – because acknowledging the situation and knowing that symptoms will soon pass can reduce anxiety and fear.
  2. Breathe slowly and deeply – focus the attention on the breath try to inhale and exhale at a slow and steady rate until symptoms reduce.
  3. Practice mindfulness – and try to focus on the present moment, noticing thoughts, emotions, and sensations without judging or reacting to them.

But there are also some useful strategies which we may use in order to prevent them from happening in the first place:

  1. Maintain a positive attitude
  2. Practice relaxation techniques (yoga, meditation etc)
  3. Discover and avoid the triggers
  4. Limit alcohol and caffeine intake
  5. Eat healthy
  6. Get 8 hours quality sleep
  7. Socialize with positive people
  8. Laugh more
  9. Do things which make you happy
  10. Never forget to spent some quality “me- time”

So, panic or anxiety attack maybe it doesn’t even matter, what matters is that you take the control in your hands and do something about it in order to lead much happier and healthier life!