Mid-year performance anxiety does not have to get you in a panic!

The main difference between anxiety attacks and panic attacks lies in their triggers and onset. Anxiety attacks are often triggered by specific stressors and may build up gradually. In contrast, panic attacks typically occur unexpectedly and suddenly, without an obvious trigger. Both can cause intense physical symptoms, but anxiety attacks often present with signs such as a racing heart or knots in the stomach.

Understanding your anxiety and panic attack

Anxiety is typically related to the anticipation or handling of any stressful situation, experience, or event. It may come on gradually or suddenly, causing symptoms such as worry, distress, and fear. When these symptoms intensify suddenly, they might be referred to as an anxiety attack. However, this may actually describe a panic attack or an episode of severe anxiety.

What is a Panic Attack?

Panic attacks come on suddenly and involve intense and often overwhelming fear. They are accompanied by challenging physical symptoms like a racing heartbeat, shortness of breath, or nausea. Panic attacks are categorised as either unexpected or expected:

Unexpected panic attacks can occur without an obvious cause.

Expected panic attacks are triggered by external stressors, such as phobias.

Panic attacks can happen to anyone, but experiencing more than one may indicate panic disorder, a mental health condition characterised by sudden and repeated panic attacks.

Symptoms of Panic Attack vs. Anxiety Attack

Anxiety attacks are not formally recognised as a distinct condition, so there are no specific diagnostic criteria or symptoms. However, panic attacks have well-defined physical and emotional symptoms, including:

- Apprehension and worry

- Intense distress

- Fear of dying or losing control

- Sense of detachment from the world (derealisation) or oneself (depersonalisation)

- Heart palpitations or an accelerated heart rate

- Chest pain

- Shortness of breath

- Tightness in the throat or feeling like you’re choking

- Dry mouth

- Sweating

- Chills or hot flashes

- Trembling or shaking

- Numbness or tingling

- Nausea, abdominal pain, or upset stomach

- Headache

- Feeling faint or dizzy

Key Differences

Cause:

Anxiety: Typically related to perceived stressors or threats.

Panic attacks: Often occur out of the blue without obvious triggers.

Level of Distress:

Anxiety: Can range from mild to severe.

Panic attacks: Always intense, potentially immobilizing the individual.

Fight-or-Flight Response:

Anxiety: May not fully trigger this response.

Panic attacks: Fully activate the body's fight-or-flight response, leading to more intense physical symptoms.

Speed of Onset:

Anxiety: Can build up gradually.

Panic attacks: Usually occur abruptly and may last a few minutes to hours.

Effect:

Anxiety: May cause ongoing worry but not necessarily behavioural changes.

Panic attacks: Can lead to intense fears about future attacks, potentially resulting in avoidance of certain places or situations.

Understanding these differences can help in identifying and managing anxiety and panic attacks more effectively.

 

Prevention is better than cure. If you do however have to cope with a panic attack, here are some useful tips for coping, both during and after they occur:

During a Panic Attack:

  • Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five.
  • Stamp on the spot. Some people find this helps control their breathing.
  • Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft.
  • Try grounding techniques. Grounding techniques can help you feel more in control. They're especially useful if you experience dissociation during panic attacks.

After a Panic Attack:

  • Think about self-care. It's important to pay attention to what your body needs after you've had a panic attack. For example, you might need to rest somewhere quietly, or eat or drink something.
  • Tell someone you trust. If you feel able to, it could help to let someone know you've had a panic attack. It could be particularly helpful to mention how they might notice if you're having another one, and how you'd like them to help you.

These strategies can be beneficial in managing and recovering from panic attacks. Keeping these tips handy, can provide quick and accessible support during challenging moments.