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  • Writer's pictureDhruvi Shah

Anxiety Attacks vs. Panic Attacks: When Stress Levels Go Super high!

Updated: Jul 21, 2023



In today's fast-paced and demanding world, many individuals experience overwhelming moments of distress that can manifest as panic attacks or anxiety attacks. While these terms are often used alternately, it's crucial to recognize their distinct characteristics and understand how to address them effectively. In this interactive blog, we will explore the difference between panic attacks and anxiety attacks, and provide practical strategies to tackle them head-on.


Defining Panic Attacks:


Panic attacks are intense episodes of sudden and overwhelming fear or discomfort that can strike unexpectedly. They are often accompanied by physical symptoms such as a rapid heart rate, shortness of breath, trembling, chest pain, dizziness, and a sense of impending doom. During a panic attack, individuals may experience a loss of control and an overwhelming urge to escape their current environment.


Understanding Anxiety Attacks:


On the other hand, anxiety attacks typically occur in response to a specific trigger or stressor. They involve a heightened sense of worry, fear, or apprehension that is disproportionate to the situation at hand. Unlike panic attacks, anxiety attacks may build gradually and can be associated with both physical and psychological symptoms, such as restlessness, irritability, muscle tension, difficulty concentrating, and excessive worrying.


Coping Strategies for Panic Attacks:


Focus on your breath: Practice deep breathing exercises to help regulate your breathing and bring your body back to a calmer state.

Challenge negative thoughts: Recognize that your thoughts during a panic attack may be distorted and not based on reality. Replace them with more positive and realistic affirmations.


Grounding techniques: Engage your senses by focusing on your surroundings. Describe five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.


Managing Anxiety Attacks:


Identify triggers: Pay attention to situations or thoughts that tend to provoke your anxiety attacks. Once identified, work on developing coping mechanisms or seeking professional help.


Progressive muscle relaxation: Start by tensing and releasing different muscle groups in your body, helping to alleviate physical tension and promote relaxation.


Practice self-care: Engage in activities that promote relaxation and well-being, such as exercise, mindfulness, adequate sleep, and maintaining a balanced diet.


Remember, seeking professional help from a therapist or mental health expert is crucial if you find yourself frequently experiencing panic attacks or anxiety attacks. They can provide personalized guidance and support tailored to your specific needs.



In our journey through understanding panic attacks and anxiety attacks, we have learned to differentiate between the two and explore various strategies to help manage and overcome them. It is important to remember that experiencing these attacks does not make you a burden or any less capable of leading a fulfilling life. Rather, it is an opportunity for growth and self-care.


As you navigate through challenging moments, always remember the following quote: "Your mental health is not a burden; it is a testament to your strength and resilience." Embrace the journey of self-discovery and seek support when needed, knowing that you have the power to conquer and thrive.

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