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Anxiety and panic are often used interchangeably, but anxiety attacks and panic attacks are not the same. While both can be intensely distressing and involve overwhelming fear or discomfort, they differ in how they start, how long they last, what triggers them and the physical and emotional symptoms involved.
Understanding these differences can help you respond effectively – whether you’re experiencing the symptoms yourself or supporting someone who is.
What Is a Panic Attack?
A fear attack is a rush of violent fear that comes on suddenly and without warning, accompanied by frightening physical symptoms occasionally, the person passing it’ll believe they’re having a heart attack or other serious event.
Heart racing or fluttering (pulsations), sweating, pulsing or shaking, sensations of briefness of breath and smothering feeling, abdominal torture with nausea, dizziness, light- headedness (dizzy spell). Chills, flushing, impassiveness and other chinking sensations, a sense of vision in oneself or detachment from oneself, sweat that you’re losing control, a fear that you’re dying.
Does this sound familiar? If you have endured these types of signs and symptoms, also you’ll be passing a fear attack. They’re frightful due to how little you anticipate them and the intensity with which they do themselves makes your body pain a sense that all is going awry.
What Is an Anxiety Attack?
Conversely, a panic assault is not an authentic medical analysis. Though, that generally indicates a state of affairs of severe tension or fear. However, tension attacks tend to get worse regularly with time as a result of a trigger or perceived threat. But the strain assault will mirror the more surprising pleasure of what your hysteria version seems like and can be awesome or moderate.
General feelings of anxiety without any clear source. Restlessness or feeling on edge easily; irritability, Trouble concentrating, muscle tension, pain in your body, fatigue, sleep disturbance, rapid heart rate, sweating, shortness of breath.
Whereas panic attacks may seem like they hit out of nowhere or occur without apparent triggers, anxiety attacks typically start to build over a period and are associated with some situations. That is, you may sense an anxiety attack a few minutes before holding a presentation, which could capture some attention in your job or when doing an important examination or having a tough conversation.
Have you ever had your nervousness steadily creep up, making it difficult to focus on anything else? The rising sense of dread and fear is referred to as an anxiety attack.
Now you have an idea of what anxiety attacks and panic attacks are. So, we will discuss how we can differentiate between them.
What We Need to Know About Panic and Anxiety Attacks
Though there is some overlap in symptoms, it can be helpful to know what distinguishes panic attacks from anxiety and here is a breakdown of a few features so you can spot how you are feeling.
Onset and Duration
Panic Attack – A panic attack can come on suddenly and peak in 5-10 minutes before subsiding within half an hour to an hour. Typically, these symptoms are very physical and often incurable.
Anxiety Attack – It builds gradually in response to stress or worry and develops into a full-blown panic attack. The situation and the amount of anxiety a person experiences are capable of making this symptom stay hours or days.
Triggers
Panic Attack – Panic attacks can come out of the blue. Infrequent or spontaneous panic attacks are usually triggered when there is no danger present at all and feel utterly terrifying.
Anxiety Attack – Anxiety assaults commonly arise when you are going through a little stress or worry. It may want to consist of real or imagined threats, such as an upcoming occasion, a past trauma or simply well-known emotions of fear about destiny.
Symptoms
Panic Attack – A panic attack is a bodily suffering of severe tension similar to difficulty in respiration and heart palpitations. In panic attacks, the worry is more specific (further lack of manipulation or dying)
Anxiety Attack – Symptoms of anxiety attacks are wider in range and can be somatic as well. There is usually a strong element of immoderate worry or fear in a specific scenario.
How to Deal with Panic Attacks and Anxiety Attacks
By learning and practising techniques, you can beat the poor side effects of panic attacks.
How to calm a panic attack or anxiety attack in 8 steps
Find a safe place to process
The first thing you’ll want to do if you’re having a panic attack or anxiety attack is to find a safe space where you can support yourself through the attack. If you’re driving, immediately pull over. If you’re in a crowded area, find a place you can sit down.
Ask someone for support
If you’re struggling to breathe or you’re feeling extremely panicked, consider asking someone for support. This could be calling someone you trust or even asking someone around you if you’re in public and feel comfortable. Let them know you may be having a panic attack or anxiety attack.
Breathe as deeply as you can
It’s not uncommon to hyperventilate during a panic attack so you want to try to slow and deepen your breathing.
This three minute Reset with the Breath practice is a good one to know. When you start to feel anxious or panicky, those three minutes can be the difference between a close call and a full blown anxiety attack.
Remember the attack will pass
Keep reminding yourself that what you’re experiencing is only temporary and will pass. You can try repeating an affirmation to yourself such as, “I am safe” Or “This is scary but it will pass. I will be okay”.
Move your body
Some people find movement to be helpful so if you can find a trusted person to walk with you and talk with you until the attack passes it can help you regulate your nervous system.
Having good anxiety- reducing movement practice in your reverse fund can be helpful if you’re prone to anxiety. This Softening Anxiety practice can help you reduce anxiety and feel more calm and predicated in your body indeed before an attack happens.
Ground yourself
One of the stylish ways to base yourself in your body is to use the fashion where you start by relating 5 effects you can see, 4 effects you can touch, 3 effects you can hear, 2 effects you can smell and 1 thing you can taste.
Use a breathing or meditation practice
Awareness tools like guided breath work or guided contemplation can also help base you during an attack and move your brain out of fear mode.
Breathe into Relaxation with Jay Shetty can help you release the pressure and feel more centered when moments get stressful and tense.
Distract yourself
Some people find it helpful to pop a sour delicacy into their mouth, hold an ice cell in their hand or indeed plunge their face in ice water. The intensity of these guests jolts the mind out of fear mode and can help you return to a place of calm. If you find yourself passing fear or anxiety attacks frequently it might be helpful to keep some vittles on your person.
Final Thought
Anxiety attacks and fear attacks partake in parallels but differ in important ways, especially in intensity, triggers and how long they last. Feting the signs can help you understand what’s passing and choose the stylish managing strategy or type of professional support.