Panic Attacks vs. Anxiety Attacks: Finding Clarity Through Anxiety Counselling

Do you find yourself struggling to breathe, heart racing, convinced something terrible is about to happen? Or perhaps you experience a gradually building sense of dread that seems to intensify throughout your day? Many people use the terms "panic attack" and "anxiety attack" interchangeably, but understanding the distinction between these experiences can be crucial for finding the right support and developing effective coping strategies.

The Confusion Between Panic and Anxiety

If you've ever experienced intense anxiety or panic, you're not alone. Many of my clients in Glasgow initially come to counselling uncertain about what they're experiencing—they just know it's overwhelming and disruptive to their lives. The terms "panic attack" and "anxiety attack" are often used interchangeably in everyday conversation, but they actually describe different experiences with distinct characteristics and treatment approaches.

Understanding Panic Attacks: The Sudden Storm

Panic attacks are intense, sudden surges of overwhelming fear that come on quickly and reach their peak within minutes. They often seem to strike "out of the blue" with little or no obvious trigger.

Key Characteristics of Panic Attacks:

Sudden onset – typically reaching peak intensity within 10 minutes
Intense physical symptoms including racing heart, chest pain, shortness of breath
Feeling of detachment from reality or oneself (derealisation or depersonalisation)
Overwhelming fear of losing control or dying
Discrete episodes with a clear beginning and end
Can occur unexpectedly even during sleep or relaxation

Many people describe their first panic attack as feeling like a heart attack or another life-threatening medical emergency, which often leads to A&E visits where physical causes are ruled out. This experience can be profoundly frightening, leaving you feeling vulnerable and wondering when the next attack might strike.

Understanding Anxiety Attacks: The Gathering Storm

While "anxiety attack" isn't an official clinical term in the diagnostic manuals used by mental health professionals, it commonly describes periods of intensified anxiety that typically build gradually in response to a perceived stressor or trigger.

Key Characteristics of Anxiety Attacks:

Gradual build-up of symptoms that may last hours or even days
Variable intensity from mild to severe
Persistent worry about specific concerns or situations
Physical symptoms that tend to be less severe than panic attacks
Triggered by specific stressors or thoughts about those stressors
May feel more chronic or ongoing rather than episodic

Anxiety attacks often relate to specific worries, such as an upcoming presentation at work, a difficult conversation you need to have, or persistent concerns about health or relationships. The anticipation and worry build over time, creating a crescendo of anxiety that may feel overwhelming but doesn't typically have the same sudden, catastrophic quality as a panic attack.

The Physical Experience: Similar Yet Different

Both experiences share physical symptoms, but with important differences in intensity and onset:

Panic Attack Physical Symptoms (Intense and Sudden):

Racing, pounding heart
Sweating
Trembling or shaking
Shortness of breath or feeling smothered
Chest pain or discomfort
Nausea or stomach distress
Dizziness or lightheadedness
Chills or hot flushes
Numbness or tingling sensations
Feeling of choking

Anxiety Attack Physical Symptoms (Often Milder, More Gradual):

Muscle tension
Restlessness or feeling on edge
Fatigue
Difficulty concentrating
Irritability
Sleep disturbances
Increased heart rate (but typically less severe than in panic attacks)
Digestive issues

The physical symptoms of panic attacks are typically more intense and can be mistaken for serious medical conditions. This often creates a secondary fear of having another attack, which can develop into panic disorder or agoraphobia if left unaddressed.

The Impact on Your Life

Both experiences can significantly affect your quality of life, but in somewhat different ways:

The Cycle of Panic:

Experience a panic attack
Develop fear of having another attack (fear of the fear)
Begin avoiding situations where an attack might occur
Increasingly restrict activities and experiences
Develop anticipatory anxiety about potential attacks
May develop panic disorder or agoraphobia

The Cycle of Anxiety:

Encounter or anticipate a stressful situation
Experience gradually increasing anxiety
Attempt to control or avoid the stressor
Develop worrying thoughts about the situation
Experience more physical symptoms of anxiety
May develop generalised anxiety disorder or specific phobias

Both cycles can lead to avoidance behaviours that limit your life and reinforce anxiety, but they may require slightly different approaches in counselling.

How Counselling Helps Both Experiences

Seeking professional support through anxiety counselling can help break these cycles. In my Glasgow practice, I work with clients experiencing both panic attacks and anxiety attacks using evidence-based mind and body approaches tailored to their specific experiences.

For Panic Attacks, Counselling Often Includes:

Understanding panic physiology – learning what's happening in your body during an attack
Gradual exposure work to physical sensations that trigger panic
Mind-body awareness techniques to observe sensations without catastrophic interpretation
Thought exploration to address beliefs about the danger of physical sensations
Breathing regulation to prevent hyperventilation that can worsen attacks

For Anxiety Attacks, Counselling May Focus On:

Identifying specific triggers and thought patterns
Developing practical coping strategies for managing anxious thoughts
Step-by-step exposure to anxiety-provoking situations
Body-based calming techniques to reduce overall tension
Processing underlying concerns that fuel anxiety

These evidence-based mind and body approaches have proven highly effective for anxiety treatment, with research consistently showing their success in reducing both panic and anxiety symptoms. What makes these approaches particularly powerful is how they integrate both cognitive understanding and physical regulation, addressing anxiety as the whole-person experience that it truly is.

When to Seek Professional Support

If you're experiencing either panic attacks or high levels of anxiety, professional support can make a significant difference. Consider reaching out for anxiety counselling if:

Your anxiety or panic is interfering with daily activities
You're avoiding important situations due to fear of attacks
You've developed unhealthy coping mechanisms like substance use
Your sleep, appetite, or relationships are suffering
You feel unable to control or manage your symptoms on your own

Early intervention through counselling often leads to better outcomes, helping you develop effective strategies before avoidance patterns become deeply entrenched.

Finding the Right Support in Glasgow

When looking for anxiety counselling in Glasgow, it's important to find a therapist who understands the nuances of different anxiety experiences. Effective therapy for panic and anxiety requires specific expertise and approaches that go beyond general talk therapy.

At Brain Botanics, I provide specialised anxiety counselling for people across Glasgow and surrounding areas who are struggling with panic attacks, anxiety attacks, and other anxiety-related challenges. My approach combines evidence-based techniques with a compassionate understanding of how debilitating these experiences can be.

Taking the First Step

Understanding whether you're experiencing panic attacks or anxiety attacks is a valuable first step in regaining control. With the right support through professional anxiety counselling, you can learn to manage these experiences and gradually reclaim the parts of your life that anxiety has limited.

If you're experiencing panic or anxiety in Glasgow and would like to discuss how counselling might help, I invite you to reach out for a free initial consultation. Together, we can develop strategies tailored to your specific experiences and begin the journey toward greater calm and confidence.

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Rebecca is a Glasgow-based therapist specialising in anxiety treatment for adults experiencing panic attacks, generalised anxiety, and social anxiety. With 12 years of providing anxiety counselling in Glasgow and specialised training in evidence-based mind and body approaches, she helps clients understand and manage their anxiety symptoms while building sustainable coping strategies.

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