The Distinction Between Anxiety Attacks and Panic Attacks

Many people use the terms anxiety attacks and panic attacks interchangeably, and that's understandable because they do have a lot of overlapping symptoms. But it's important to understand the difference because the approach to treatment and recovery for each is different. When you understand the difference, it means you can take the right steps to navigate anxiety and panic in a more practical way that allows you to resolve it more effectively.

What do anxiety attacks and panic attacks have in common?

They both involve intense feelings of fear or discomfort that can be overwhelming. Your stress response ramps up, and you might experience physical symptoms such as rapid heartbeat, chest pain, shortness of breath, dizziness and even nausea.

It's also common to experience cognitive symptoms like racing thoughts and a sense of detachment from reality. Both anxiety attacks and panic attacks are often triggered by stress or perceived threats (real or imagined) that evoke a sense of fear or anxiety. They might include social situations, specific phobias, traumatic events, or negative forecasting or rumination of things in the past we can't change.

What makes anxiety attacks and panic attacks different?

Anxiety can be defined as a feeling of unease, such as worry or fear, that can be mild or severe. Everyone has feelings of anxiety at some point in their life. But when those feelings don't go away, or become more severe, feelings of anxiety are more constant and can often affect the way you live and experience your life.

Anxiety attacks usually happen due to underlying anxiety and stress has been ongoing for a while. It impacts your ability to cope and think clearly. So, anxiety attacks are often made worse in the anticipation of an event, you might have been under stress and pressure at work, being asked to do more than you feel you have the resources to deal with, or maybe finances are a source of stress - but the point is; these things and the way we think and reflect on them build over time and become bigger and bigger, your internal thoughts become overwhelming and you eventually reach breaking point.

Anxiety attacks are often accompanied by increased levels of cortisol in response to worry. Cortisol is a stress hormone that is released in response to perceived threats or stressors. It plays a role in regulating the body's stress response and maintaining overall balance. These elevated cortisol levels in anxiety attacks can contribute to symptoms such as restlessness, irritability, more worry, fear and discomfort.

Now anxiety attacks typically last for a few minutes to around 30 minutes, and your body's stress response and physiological factors, along with emotional and cognitive processes, contribute to the duration of an attack. Factors such as breath control and individual differences can also influence how long an attack lasts.

So, it's important to recognise these responses so you can regain control and start calming your nervous system down again.

The simplest way to do that at the moment is to focus on deep breathing, to regulate your breathing and activate your body's relaxation response. It helps to engage your parasympathetic nervous system and sends signals to your brain that everything is safe and under control, prompting the parasympathetic nervous system to take over and you can relax.

What is a panic attack?

A panic attack is a sudden episode of intense fear or discomfort without an obvious trigger, featuring symptoms like rapid heartbeat, shortness of breath, racing thoughts, and fear of losing control. They typically subside within minutes. While often unexpected, ongoing anxiety and stress can contribute to their occurrence. Panic attacks can also be triggered by specific situations or phobias. Unlike anxiety, panic attacks involve the release of adrenaline and noradrenaline, stress hormones that increase heart rate, blood pressure, and respiration, leading to the intense physical sensations experienced.

What is Panic Disorder

Panic disorder is usually diagnosed if you had two or more panic attacks and at least one of these attacks has been followed by one more (or more) persistent concern of having another panic attack. Panic disorder usually includes one of the following symptoms too; derealization, (feeling detached from yourself), fear of having a heart attack, or fear of hyperventilating and passing out.

Can you experience anxiety attacks and panic attacks at the same time?

You can experience anxiety and panic simultaneously, as anxiety about a situation can escalate into a panic attack. For instance, fear of flying can cause increasing anxiety, leading to symptoms like a racing heart and shortness of breath, which can trigger a panic attack.

How can you stop anxiety and panic attacks?

Anxiety and panic attacks can be treated and resolved using techniques that calm the nervous system. Breath work, deep breathing, muscle relaxation, and physical exercise can reduce physical symptoms and anxiety. Avoiding stimulants like caffeine and alcohol, and making time for relaxation, helps reduce stress. Hypnotherapy or CBT with a therapist can help identify and challenge negative thoughts, teach relaxation techniques, and safely address triggers, enabling positive behavioral changes and control.

Calming techniques reduce stress and anxiety, building resilience and positive reactions, decreasing anxiety and the likelihood of panic attacks.

What triggers anxiety and panic?

Anxiety can be triggered by anything, but worrying about it often leads to panic attacks. This happens when we catastrophize symptoms like a strong heartbeat, causing more anxiety and panic. Trying to avoid panic attacks teaches the brain that anxiety is dangerous, increasing adrenaline responses to anxiety-related thoughts or sensations. This creates a cycle where the brain constantly anticipates anxiety and reacts with an exaggerated fight or flight response. To break this cycle, we must accept anxiety rather than treat it as a threat. Although difficult, accepting anxiety shows the brain it is not harmful. You can stop panic attacks by following three steps that retrain the brain to not perceive anxiety as dangerous, reducing the fight or flight response. For more, read my blog on How to Stop Panic Attacks (before they start).

How Does Online Hypnotherapy Work for Anxiety and Panic?

Online hypnotherapy effectively addresses anxiety by using Solution Focused approaches, combining positive talking therapy, coaching, and hypnosis. Sessions focus on the future, encouraging positive expression to reduce anxiety. You'll learn about brain function and strategies to break the anxiety cycle, regain control, and face triggers safely. Hypnosis uses guided relaxation to calm the mind, incorporating positive suggestions to subconsciously shift perspectives and reinforce solutions discussed during sessions.