It’s a question I get asked all the time: “Are anxiety and panic attacks the same?” While anxiety and panic attacks may seem similar, especially when you’re caught in the thick of overwhelming emotions, they’re actually quite different experiences with distinct characteristics, causes, and solutions. If you or someone you know has dealt with one or both of these, understanding the differences can make a world of difference in how you approach them and find relief.

Understanding Anxiety: What It Is and How It Shows Up

Anxiety is a feeling we all experience from time to time. At its core, anxiety is a response to stress or a perceived threat. It’s that feeling of dread or unease that can be ever-present and may simmer in the background, sometimes flaring up into more intense bouts. Anxiety often feels like:

• Constant worry about situations or events that may never even happen.
• Physical symptoms like muscle tension, irritability, headaches, or trouble sleeping.
• Emotional turmoil as your mind replays scenarios and worst-case outcomes, leading to a persistent feeling of being "on edge."

Anxiety is commonly associated with everyday life stressors—work, relationships, health concerns, and finances. It can last for days, weeks, or even months, quietly impacting every aspect of your life. People with chronic anxiety often feel like they’re stuck in a loop, unable to break free from the cycle of worry.

Panic Attacks: When the Storm Hits Without Warning

Panic attacks, on the other hand, are a more intense experience, marked by sudden and severe episodes of fear or discomfort. They come on suddenly and often peak within minutes, making you feel like you’re losing control. Here’s how panic attacks typically show up:

• Intense physical symptoms such as a racing heart, sweating, shaking, shortness of breath, or a feeling of choking.
• Overwhelming fear that something terrible is happening—many people describe it as feeling like a heart attack.
• Dissociation or feeling detached from reality, which can make the episode even scarier.

Unlike anxiety, which can be a more ongoing experience, panic attacks are often abrupt and may occur without any specific trigger. They can happen in situations where you’re calm, or even when you’re asleep. People who experience them frequently may develop a fear of having another attack, which can create a cycle of fear and avoidance.

Key Differences Between Anxiety and Panic Attacks

So, let’s break down the main distinctions to help you understand them more clearly:

1. Duration and Onset: Anxiety tends to build up over time and can be a more ongoing feeling, while panic attacks strike suddenly and are short-lived, peaking within minutes.

2. Intensity: Panic attacks are typically more intense and often include physical symptoms that can feel life-threatening. Anxiety, while uncomfortable, usually feels less severe and more manageable in the moment.

3. Triggers: Anxiety often has identifiable triggers, such as stressors in daily life, while panic attacks can happen without warning and sometimes without a specific cause.

4. Perception: During a panic attack, you may feel a real sense of impending doom or danger, as though you’re physically in harm’s way. Anxiety tends to focus more on worry or fear of something that might happen.

Why It Matters to Know the Difference

Understanding whether you’re experiencing anxiety or a panic attack can make a huge difference in how you respond. Misinterpreting a panic attack as anxiety or vice versa may leave you feeling helpless or unable to take control. By recognizing what’s happening, you can begin using techniques that are effective for each condition. Here’s what that might look like:

• For Anxiety: Practicing consistent nervous system regulation techniques, like breathwork, mindfulness, and grounding exercises, can help reduce overall stress and tension in your body. Establishing a daily routine for self-regulation can also help keep anxiety at bay.

• For Panic Attacks: In the moment, focus on grounding yourself. Try deep breathing, noticing your surroundings, and reminding yourself that what you’re feeling is temporary. Practicing somatic experiencing techniques, like consciously relaxing your muscles, can help bring you back to the present moment and slow the intense physical sensations.

When to Seek Support

If you find that anxiety or panic attacks are controlling your life, it’s essential to reach out for help. Working with a professional who understands somatic experiencing, neuroplasticity, and integrative trauma can help you gain control and learn to manage these episodes in a healthier way. There’s no shame in seeking support—in fact, it’s a sign of strength and self-awareness. Remember, you don’t have to navigate these challenges alone.

Final Thoughts

So, are anxiety and panic attacks the same? The answer is no. While they share similarities and can both impact your quality of life, understanding their unique characteristics can empower you to approach each with the right strategies. If you’re ready to learn how to regulate your nervous system and build tools for resilience, I’d love to help guide you on this journey. Don’t let anxiety or panic hold you back from living the high level life you deserve.