Mental illness can be really painful. No matter what mental illness a person is experiencing, it will always come with some measure of displeasure. One of the most common forms of mental illness symptoms is the often-talked-about panic attack. Panic attacks are well-known, though, some people call them “anxiety attacks.” However, unless you yourself or a medical professional you engage with is qualified with something like a Masters in Mental Health Counseling online accredited, it’s not likely that many will know the difference.
Despite “anxiety” and “panic” being somewhat synonymous, it is important to know the difference between anxiety attacks and panic attacks so that you can communicate symptoms accurately. To find out which is which, what causes them, and how to tell them apart, read on.
Anxiety and Panic
The first important thing to know is the key differences between “anxiety” and “panic.” Despite the fact that the two are intrinsically linked, they are, in fact, two distinct things, with differing definitions.
The American Psychological Association (APA) defines “anxiety” as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure;” whereas it defines “panic” as “a sudden, uncontrollable fear reaction that may involve terror, confusion, and irrational behavior, precipitated by a perceived threat.”
A simplified definition would be that anxiety is the sense that something is wrong, and the phenomenon where that feeling becomes intense enough to cause a physical reaction. Panic, on the other hand, is an intense fear reaction sparked by external stimuli. While panic can be caused by unchecked anxiety, panic is not just an emotion – it is a dysregulated reaction.
Anxiety Attack
There are two main differences between anxiety attacks and panic attacks. The first is a matter of authority. The phrase “anxiety attack” is not a medical term, and is not in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) or the NICE Guidelines (National Institute for Health and Care Excellence, European mental illness diagnostic guide).
Therefore, the first difference is that “anxiety attack” is much more of a lay person’s terminology. It is not used by doctors, therapists, or other medical professionals to describe a symptom.
The second difference is that of severity. Anxiety attacks, according to those who suffer from them, appear to be far more gradual and happen in response to a number of varied (but specific) stressors. For example, one person may experience an anxiety attack during an extended period of financial deficit, or if a loved one is in the hospital with a serious injury or illness. The resultant, persistent, and identifiable worry over this extended time may cause an anxiety attack.
Additionally, anxiety attacks can feel a number of ways depending on who is experiencing them. They are entirely subjective, with no fixed symptomatic experience or identifiers.
Panic Attack
Panic attacks are distinctly labelled phenomena. They are listed in both the DSM-5 and NICE guidelines, are clearly identifiable, less gradual, and less easy to track the cause of.
Panic attacks are characterized by an uncontrolled surge in fear. It often takes an extremely short time for a panic attack to occur, often happening within minutes or seconds, depending on the severity of the cause and the person experiencing it. Additionally, they are often accompanied by seemingly uncontrollable intrusive thoughts. This state of fear causes a number of physical symptoms such as heart palpitations, an inability to breathe, dizziness, derealization, or an intense fight/flight response.
People experiencing a panic attack may think they are having a heart attack, as the symptoms can become just as severe and just as painful. A characteristic of panic attacks is that they can often be a symptom of mental illness. Panic attacks are experienced by people with anxiety disorder, depression, BPD, and more. Some neurodiverse people, such as those with autism or ADHD, may also be prone to experiencing panic attacks.
How to Confront Them
Anxiety attacks are often caused by an identifiable stressor, and may build for a long time. This means there is usually adequate timing in which to identify and address the stressor causing the anxiety attack. However, anxiety attacks may occur because of circumstances out of our control. In these times, it is important to remember to take time away from whatever is causing the stress and to practise emotional regulation techniques. Meditation, breathing exercises, and socialization can all help to address steadily overwhelming feelings of anxiety. It may also be worth seeking the help of a licensed therapist
Panic attacks can be a little more difficult to control, since they can happen seemingly out of nowhere, depending on what the trigger is. For some people, they can even be relatively hidden, with the sufferer remaining rather quiet and still throughout the attack.
If you are around someone experiencing a panic attack, it is important to remain calm. Your emotional state will affect the person having the attack. The first thing to do is to assure the person by saying something like “I’m going to help you,” or “I’m here for you.” Once you have stated your intention to help, try to understand what has caused the panic attack. It is important to be patient and understanding during this time. If someone is having a panic attack about something you don’t understand, meet them with empathy. Say something like “I can see this has really upset you, and I want to help. Is that okay?” Framing this as a question will provide the sufferer with some measure of control.
After that, you can start to provide more direct support. Mind the person that the panic attack is their threat response activating, but that the sensation will be temporary. Again, assure them that you will be with them through the process, and provide frequent reminders that they are safe and that no one is judging them. As you sit with them, try to help them get control of their breathing, and practice simple, measured breathing exercises with them. There are a number of techniques for helping to relieve a panic attack, such as examining the surroundings and finding anything with a certain color on it, or listing the sounds you can hear, or even physical things such as hitting something or shaking out body parts.