Understanding the Difference Between Panic Attacks and Anxiety in Women

4 hours ago
7 min read

Florecer Family Counseling understands that trying to seek help for mental help can feel challenging. We are here to help you through whatever you might be struggling with. Whether you're struggling with anxiety, panic attacks, or other mental health challenges, our team is ready to help you understand what exactly you are facing and how you can overcome it. We encourage you to reach out and contact us today to schedule a consultation or appointment.

Have you ever felt your heart racing out of nowhere, or worried about something and could never shake off the feeling? Many people experience both panic attacks and anxiety, and while they are similar, they are not the same thing. In this blog, we'll help you understand the key differences between panic attacks and anxiety disorders, recognize the symptoms of each, and explore effective coping strategies and treatments that can help you regain control of your life.

Understanding the Difference Between Panic Attacks and Anxiety

Panic Attacks vs. Anxiety

What exactly is the difference between a panic attack and anxiety? Well, anxiety is a feeling of worry, nervousness, or unease that can last for days, weeks, or even longer. It often builds gradually from the different challenges in life, such as work, relationships, families, or school. People with anxiety might be unable to relax, have trouble sleeping, or find it hard to think about anything else other than what they are worrying about. The worry tends to stick around, creating a constant sense of tension that follows you through your day.

Panic attacks, on the other hand, come on suddenly and intensely. They're like a wave that crashes over you without warning. Within minutes, you might experience overwhelming fear or discomfort, even when there's no obvious danger. Panic attacks typically peak within 10 minutes and then gradually fade, though the experience can leave you feeling drained and shaken.

Key Differences at a Glance

Anxiety:

Builds gradually over time
Can last for hours, days, or weeks
Is often tied to specific worries or concerns
Creates ongoing tension and a sense of dread

Panic attacks:

Come on suddenly and intensely
Peak within 10 minutes
Can happen without warning or a clear trigger
Create overwhelming fear that feels like an emergency

Physical Symptoms of Panic Attacks

Experiencing a panic attack be extremely unpleasant. Your heart might feel like it's racing or pounding out of your chest, beating so hard that you can hear it. Chest pain or tightness often accompanies this rapid heartbeat, creating a sensation of pressure or squeezing that can easily overwhelm you. You might struggle to catch your breath, feeling like you can't get enough air, no matter how hard you try.

Common physical symptoms of a panic attack include:

Rapid or pounding heartbeat
Chest pain or tightness
Shortness of breath
Sweating
Trembling or shaking
Dizziness or lightheadedness
Nausea or stomach upset
Numbness or tingling
Hot flashes or chills
Feeling detached from reality

Common Triggers and Patterns for Panic Attacks

Panic attacks can be triggered by many different things, but for many people, certain situations or experiences that are traumatic or stressful can trigger them. Stressful life events like job loss, moving, or relationship problems can set the stage for panic attacks. Lack of sleep or physical exhaustion weakens your ability to cope with stress and can leave you more vulnerable to panic attacks. Too much caffeine or other stimulants can mimic panic symptoms or push an already anxious system over the edge.

You might start noticing patterns over time. Maybe your panic attacks happen more often in the morning, or when you're in situations that you've experienced before. Some people have them out of the blue, with no warning at all. It's worth noting that avoiding situations where you've had panic attacks before can actually make the problem worse. This is called avoidance behavior, and while it might feel safer in the moment, it can limit your life and increase anxiety over time.

How Panic Attacks Affect Daily Life

Impact on work and school:

At work or school, you might find yourself missing important days because of panic attacks or the fear of having them in public. Concentration becomes difficult when part of your mind is always on alert, wondering when the next attack might come. You might start avoiding important meetings, presentations, or social situations, which can hurt your career or academic progress. The constant worry creates a mental fog that makes it hard to focus on the tasks in front of you.

Impact on relationships:

Your relationships can suffer too. You might cancel plans with friends or family at the last minute, leading them to feel rejected or confused. Explaining what you're going through to loved ones can be incredibly difficult, especially when you're not sure you understand it yourself. Many people feel isolated or misunderstood, as no one can truly grasp what they're experiencing. Partners or family members might feel helpless or frustrated, wanting to help but not knowing how.

Impact on daily activities:

Daily activities that once felt simple can become major obstacles. You might avoid grocery stores, public transportation, or other everyday places where escape feels difficult. Hobbies and activities you used to enjoy get pushed aside because the anxiety feels too overwhelming.

What to do During a Panic Attack

When you're in the middle of a panic attack, it can feel impossible to think clearly. Because of this, preparing some strategies to lessen the impact of panic attacks can be very beneficial. Below are a few techniques that can help you during an attack:

Focus on your breathing

Breathe in slowly through your nose for 4 counts
Hold for 1 count
Breathe out slowly through your mouth for 6 counts
Repeat until you start to feel calmer

Breathing techniques are often very helpful for calming down, even outside of dealing with panic attacks. The real challenge with this is having the focus and awareness during an attack to practice this technique. Because of that, it may take time before this technique can be effective.

Use the 5-4-3-2-1 grounding technique

Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste

This technique changes your focus from the panic attack to what is around you and how you are feeling right now. Sometimes it is enough to snap you out of an attack and into the present moment again.

Physical movement

During a panic attack, adrenaline will start to rush into your system. Physical movement can help your body process the adrenaline that's suddenly overwhelming you, lessening the impact of the panic attack. It is important not to move around too much, or it could wind up circulating even more adrenaline into your system.

Use cold water

Splash cold water on your face, hold ice cubes in your hands, or take a cold drink of water. The shock of the cold can help take your attention away from the panic attack and towards the discomfort of the cold.

Seeking Professional Help for Panic Attacks

With severe and constant panic attacks, there is only so much that you can do on your own to alleviate the discomfort. If your panic attacks become too much to deal with, seeking therapy to better understand how and why you get panic attacks may be your best option. Below are a few examples of treatments that can help you alleviate the effects of panic attacks.

Dialectical Behavioral Therapy (DBT)

DBT is an evidence-based treatment that combines cognitive behavioral techniques with mindfulness practices to help people manage intense emotions and reduce anxiety symptoms. Originally developed for borderline personality disorder, DBT has proven effective for anxiety disorders as well.

Three key DBT strategies for panic attacks:

1. Mindfulness Skills – Learning to stay present in the here and now helps you avoid spiraling into catastrophic thoughts about the future or ruminating on past panic attacks.

2. Distress Tolerance Skills – These tools help you cope with intense emotions without making the situation worse. Techniques like T.I.P.P. (tip the temperature, intense exercise, paced breathing, paired muscle relaxation) can quickly calm an anxiety attack.

3. Emotion Regulation Skills – You learn to understand your emotions better, recognize triggers, and respond effectively to anxiety-provoking situations rather than being overwhelmed by fear.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR therapy is best known for treating trauma and PTSD, but it's also effective for panic attacks. Panic attack memories can resemble traumatic memories, with intrusive recollections and flashbacks that trigger subsequent attacks.

During EMDR, you focus on events that contributed to your panic attacks while the therapist uses bilateral stimulation, typically through guided eye movements. This helps your brain reprocess these memories and teaches it that the situation is not dangerous. The therapy works through panic attack memories in a specific order: the first panic attack, the worst one, the most recent, and feared future scenarios.

At Florecer Family Counseling, we offer EMDR therapy both in our Woodland Hills office and online throughout California. Our therapists can assess whether this approach is right for you and create a personalized treatment plan. Some people notice improvements after just a few sessions, while others may need several months of treatment to see significant changes.

Other Helpful Approaches

Mindfulness and relaxation training teach you to stay present in the moment and calm your nervous system, even when anxiety starts to rise. These skills take practice, but they become powerful tools over time. Some people benefit from medication alongside therapy, especially in the early stages of treatment when symptoms are severe. Your therapist might also work with you on lifestyle changes, because sleep, exercise, and nutrition all play important roles in managing anxiety and preventing panic attacks.

Seeking Help for Panic Attacks

Dealing with anxiety and panic attacks can both be difficult challenges to face, especially alone. Florecer Family Counseling professional mental health therapists understand what you're going through, and we're committed to helping you to understand what you are going through and how to overcome it. Whether you need panic attack treatment, anxiety therapy, or support for trauma, we're ready to walk this journey with you. Give us a call or contact us today and schedule a consultation to learn how we can help you today.

Services

Spanish

Frequently Asked Questions

Do panic attacks cause heart problems?

No, panic attacks don't cause heart problems. Your heart feels like it's racing during a panic attack, but this won't damage your heart

How long will it take before I see results from therapy for my panic attacks?

Many people notice small improvements in 4-6 weeks. Bigger changes often take 2-3 months of regular sessions.

How can I tell if a panic attack is coming on?

Your body gives warning signs like a racing heart, trouble breathing, dizziness, or sweating. You might also feel sudden fear or like something bad is about to happen.