Panic attacks and anxiety attacks are often used interchangeably, but they are distinct experiences with different triggers, symptoms, and durations. Understanding the difference between a panic attack and anxiety can help you recognize the signs and seek the right support. Both conditions can feel overwhelming, but with knowledge and effective strategies, it’s possible to regain control.
What Are the Symptoms of a Panic Attack?
Panic attacks are sudden, intense episodes of fear or discomfort that peak within minutes. They often seem to come out of nowhere, even in the absence of a specific trigger. Symptoms of a panic attack include:
- Rapid or pounding heartbeat
- Shortness of breath or feeling of choking
- Chest pain or tightness
- Dizziness or lightheadedness
- Trembling or shaking
- Sweating
- Nausea or abdominal distress
- Feeling detached from reality (derealization) or self (depersonalization)
- Fear of losing control, going crazy, or dying
Panic attacks are abrupt and can subside as quickly as they appear. However, they can leave a lingering fear of having another attack, which may lead to avoidance behaviors.
Living Beyond Panic: Building Resilience and Well-being After Panic Attacks
Anxiety Attack Symptoms
Unlike panic attacks, anxiety attacks often build gradually in response to a stressor or worry. These episodes are typically associated with excessive, persistent fear or worry. Anxiety attack symptoms include:
- Restlessness or feeling on edge
- Difficulty concentrating
- Muscle tension or aches
- Irritability
- Fatigue
- Trouble sleeping
- Rapid breathing (hyperventilation)
- Racing thoughts or constant worry
While anxiety attacks may not feel as intense as panic attacks, their prolonged nature can take a toll on your mental and physical health over time.
Key Differences Between Panic and Anxiety Attacks
To better understand the difference between panic attack and anxiety, consider these points:
- Onset: Panic attacks occur suddenly, while anxiety attacks build gradually.
- Duration: Panic attacks are brief but intense, typically lasting 10–30 minutes. Anxiety attacks can last for hours or even days.
- Triggers: Panic attacks may occur without a clear trigger, while anxiety attacks are often linked to a specific worry or stressor.
The Impact of Anxiety on Memory and Vision
Chronic anxiety doesn’t just affect your emotions—it can have physical consequences as well.
Anxiety and Memory Loss
When anxiety is persistent, it can interfere with cognitive functions, making it harder to focus, recall information, or retain memories. This phenomenon, often described as “brain fog,” is a common symptom of prolonged stress and anxiety.
Anxiety and Eye Pain
Stress and tension from anxiety can also manifest as eye pain or discomfort. Muscle strain from frequent worry, as well as physiological changes like pupil dilation during heightened states of anxiety, can contribute to vision problems and discomfort.
How to Stop an Anxiety Attack
When you feel an anxiety attack coming on, these strategies can help you regain control:
- Practice Deep Breathing: Focus on slow, deep breaths to reduce hyperventilation and promote relaxation.
- Ground Yourself: Use grounding techniques like the 5-4-3-2-1 method to redirect your thoughts and connect with the present moment.
- Challenge Negative Thoughts: Remind yourself that the symptoms are temporary and not dangerous.
- Relax Your Body: Progressive muscle relaxation (tensing and releasing each muscle group) can help ease physical tension.
- Reach Out for Support: Talk to someone you trust, whether it’s a friend, family member, or therapist, to help you process your feelings.
Professional Support for Anxiety and Panic
Both panic and anxiety attacks can significantly impact your quality of life, but help is available. Therapy can provide you with the tools and techniques to manage these episodes and address the underlying causes.
At Resilient Mind Psychotherapy, our therapists in Brooklyn specialize in treating anxiety and panic disorders. Whether you’re struggling with anxiety attack symptoms, anxiety and memory loss, or anxiety and eye pain, we’re here to help.
Online Therapy for All NYC
Resilient Mind Psychotherapy offers both in-person and online therapy options, making it easier for individuals throughout New York City to access quality care. Don’t let anxiety or panic attacks control your life.
To learn more or schedule an appointment, contact our therapists in Brooklyn today. Let us support you on your journey toward healing and resilience.
