Understanding the Difference Between Panic Attacks and Anxiety Disorders
It starts with a racing heart. Your breath becomes shallow. Your palms sweat, and suddenly, you’re convinced something terrible is happening, even if nothing around you has changed. If this sounds familiar, you’re not alone. Many people in Baltimore and across Maryland experience panic attacks or live with anxiety disorders, but the line between the two can feel blurry.
Although the symptoms may overlap, panic attacks and anxiety disorders are not the same thing. One is an intense, acute episode that often feels like it comes out of nowhere. The other is a broader, more persistent experience of worry and fear. Understanding how they differ is key to getting the right kind of support.
Suppose you’re searching for “panic attack therapy near me” or wondering whether your anxiety is something more. In that case, this article can help you find clarity and learn what kinds of treatment are available right here in Maryland.
Table of Contents
What Is a Panic Attack?
A panic attack is a sudden episode of intense fear that peaks within minutes. These episodes are often accompanied by physical symptoms that mimic a heart attack or other serious medical emergency.
Common Symptoms of a Panic Attack
- Rapid heart rate
- Shortness of breath
- Chest pain or discomfort
- Dizziness or lightheadedness
- Nausea
- Trembling or shaking
- Sweating
- Chills or hot flashes
- Numbness or tingling
- Fear of losing control or dying
- Feeling detached from reality or yourself
Many people who experience their first panic attack end up in the emergency room, convinced they are having a heart attack. But after being cleared medically, they may leave the hospital feeling confused and uncertain about what just happened.
What Triggers Panic Attacks?
Sometimes, panic attacks are triggered by specific situations, like driving over a bridge, being in a crowded space, or encountering a reminder of past trauma. Other times, they seem to come out of nowhere. Stress, lack of sleep, caffeine, or transitions in life can all increase the likelihood of an attack.
For some people, panic attacks remain isolated incidents. For others, they become part of a recurring pattern, a condition known as panic disorder.
What Is an Anxiety Disorder?
Anxiety is a natural human emotion. It’s what you feel before a big presentation or while waiting for test results. But when that sense of fear and worry becomes constant or overwhelming, it may signal an anxiety disorder.
Anxiety disorders are among the most common mental health conditions in the United States. They can take several forms, each with its own patterns of thoughts and behaviors.
Types of Anxiety Disorders
- Generalized Anxiety Disorder (GAD): Characterized by persistent, excessive worry about various aspects of daily life, even when there’s no clear reason.
- Panic Disorder: Involves repeated panic attacks and a fear of future attacks, often leading to avoidance behaviors.
- Social Anxiety Disorder: Intense fear of social situations and being judged by others.
- Specific Phobias: A strong, irrational fear of a specific object or situation, such as flying or spiders.
- Separation Anxiety Disorder: Typically associated with children, but adults can experience it too, especially in relationships or after loss.
If you’re seeking anxiety disorder treatment in Baltimore, it’s important to identify which form of anxiety is showing up in your life. Each type has different triggers, symptoms, and treatment strategies.
Signs Your Anxiety Might Be a Disorder
It’s not always easy to tell when everyday anxiety has become something more. Some signs that it might be time to seek therapy for anxiety in Maryland include:
- Constant worrying is hard to control
- Restlessness or feeling “on edge”
- Difficulty concentrating or making decisions
- Sleep issues, either trouble falling asleep or waking up frequently
- Physical symptoms like muscle tension, stomach issues, or fatigue
- Avoiding places, people, or situations out of fear
- Feeling overwhelmed by daily responsibilities
When worry starts interfering with your ability to function, at work, in relationships, or day-to-day life, that’s a signal that help may be needed.
Panic Attacks vs. Anxiety Disorders: Key Differences
Panic attacks and anxiety disorders both involve fear and discomfort. But the nature of that fear, and how it shows up, can be very different.
Onset and Duration
Panic attacks come on suddenly and reach their peak within minutes. They often resolve within 20–30 minutes, though the emotional fallout can last longer. Anxiety disorders, on the other hand, involve a slow build of tension that lasts for days, weeks, or even months.
Focus of Fear
During a panic attack, the fear is usually about something immediate and physical, like dying or losing control. With anxiety disorders, the fear tends to be more diffuse and future-oriented, such as worrying about finances, health, or relationships.
Physical Sensations
Both conditions involve physical symptoms. But in panic attacks, the symptoms are intense and acute. In anxiety disorders, the sensations are typically more chronic, like tight shoulders, stomach pain, or fatigue.
Behavioral Response
Panic disorder often leads to avoidance behaviors, especially if someone fears having an attack in public. Anxiety disorders can also involve avoidance, but it’s usually tied to the specific content of the worry, like avoiding driving or social gatherings.
How Therapy Helps: Finding the Right Fit
If you’re searching online for “panic attack therapy near me” or “therapy for anxiety Maryland,” you’ve already taken an important first step. Therapy provides a space to understand what you’re experiencing, reduce symptoms, and develop tools to regain control.
Cognitive Behavioral Therapy (CBT)
CBT is one of the most widely used approaches for treating both panic attacks and anxiety disorders. It focuses on identifying unhelpful thoughts and beliefs and learning how to replace them with more balanced, realistic ones.
For panic attacks, CBT often includes exposure techniques, gradually helping you confront the feared sensations so they lose their power. For generalized anxiety or social anxiety, CBT helps break the cycle of worry and avoidance.
Mindfulness and Somatic Approaches
Mindfulness practices teach you how to stay grounded in the present, rather than spiraling into “what-if” scenarios. Somatic techniques, such as breathwork or grounding exercises, can help calm your nervous system during moments of high stress.
Trauma-Informed Therapy
Sometimes, panic attacks or anxiety disorders are connected to past trauma. A trauma-informed therapist can help you explore those connections with compassion and safety, without retraumatizing you. This can be especially helpful if traditional CBT hasn’t been enough.
Medication Options
Medication isn’t always necessary, but it can be a helpful tool for some people, especially when symptoms are severe or interfering with daily life. A psychiatrist or prescribing therapist can help assess whether medication might be part of your care plan.
How to Stop a Panic Attack in the Moment
If you’ve ever had a panic attack, you know how overwhelming it can be. While long-term therapy can reduce the frequency of attacks, it’s also helpful to have immediate tools you can use in the moment.
Grounding Techniques
Use your five senses to anchor yourself in the present. For example, name 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. This can help pull your mind away from the fear spiral.
Breathing Exercises
Panic often disrupts your breathing. Try slowing it down with techniques like box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) or simply breathing in through your nose and out through your mouth, longer on the exhale.
Remind Yourself: This Will Pass
Panic attacks are scary, but they aren’t dangerous. Remind yourself that it’s a temporary state and that your body knows how to return to balance, even if it doesn’t feel like it in the moment.
When to Seek Help from a Baltimore Therapist
If you’ve been wondering whether your anxiety is “bad enough” to see someone, that question alone is a good reason to reach out. Therapy is not just for crises; it’s a proactive, supportive step toward a more peaceful life.
Whether you’re experiencing panic attacks, ongoing anxiety, or both, the therapists at the Center for Intimacy, Connection and Change (CICC) in Baltimore can help. Our team understands the emotional toll of living with anxiety and provides personalized, compassionate care to help you move forward.
We offer therapy for anxiety across Maryland, including options for in-person and virtual sessions. Our approach is grounded in evidence-based techniques, tailored to your unique experience, and always focused on helping you feel seen, safe, and supported.
Final Thoughts: You Don’t Have to Manage Anxiety Alone
Living with panic or anxiety can feel isolating, but you don’t have to go through it alone. Whether you’re just starting to recognize the signs or have been struggling for a long time, help is available. You deserve support that sees the full picture, not just your symptoms, but your story.
If you’re ready to take the next step, reach out to schedule a session with a Baltimore-based therapist who specializes in panic and anxiety. Real relief is possible; with the right support, you can find your way back to calm.
