How to Tell the Difference Between Panic Attacks and Anxiety Disorders
It begins with a pounding heart. You breathe shallow. Your palms begin to sweat, and you have this feeling something awful is happening, though nothing around you has changed. If this sounds familiar, you are not alone. Many people in Baltimore and throughout Maryland experience panic attacks or live with anxiety disorders, but the difference can seem unclear.
Symptoms can overlap, but panic attacks are not the same as anxiety disorders. One is an intense, acute episode that seems to strike out of nowhere. The other is a wider and more lasting sense of anxiety and fear. Knowing the difference is important so you can get the right kind of support.
Perhaps you’re looking for “panic attack therapy near me” or wondering if your anxiety is something more. If so, this article will help you find clarity and discover 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 overwhelming fear that peaks within minutes. These episodes are often accompanied by physical symptoms that mimic a heart attack or other serious medical problem.
Common signs of a panic attack
- Fast heart rate
- Difficulty breathing
- Pain or discomfort in your chest
- Feeling dizzy or lightheaded
- Nausea
- Trembling or shaking
- Sweating
- Chills or hot flashes
- Numbness or prickling feeling
- Fear of losing control or dying
- Feeling disconnected from reality or yourself
Many people who have their first panic attack end up in the emergency room, convinced they are having a heart attack. But once cleared medically, they can leave the hospital wondering what happened.
What causes panic attacks?
Specific situations that can trigger panic attacks include driving over a bridge, being in a crowded space or encountering a reminder of past trauma. Sometimes they come out of nowhere. Stress, lack of sleep, caffeine or life transitions may all increase the chances of an attack.
Some people have just one panic attack. For some, they go into a cycle, a condition known as panic disorder.
What Is Anxiety Disorder?
It is natural for humans to feel anxiety. It’s what you feel when you’re about to give a big presentation or waiting for test results. But if that anxiety and fear is constant or overwhelming, it could be a sign of an anxiety disorder.
Anxiety Disorders are some of the most common mental health disorders in the United States. They come in all shapes and sizes, each with their own thought patterns and behaviors.
Types of Anxiety Disorders
- Generalized Anxiety Disorder (GAD): Chronic, excessive worry about everyday things, often without any obvious cause.
- Panic Disorder: Involves recurrent panic attacks and fear of future attacks, often resulting in avoidance.
- Social Anxiety Disorder: Overwhelmed by fear of being scrutinized or judged by others and social situations.
- Specific Phobias: These are intense, irrational fears of particular objects or situations, such as flying or spiders.
- Separation Anxiety Disorder: Usually associated with children, but adults can suffer from it too, particularly in relationships or following loss.
If you are seeking anxiety disorder treatment in Baltimore, it is important to find out what type of anxiety is presenting itself in your life. Each type has different triggers, symptoms and treatment methods.
Signs Your Anxiety May Be a Disorder
When is everyday anxiety something more? It can be tough to tell. Here are some signs it may be time to seek therapy for anxiety in Maryland:
- It is difficult to deal with constant worrying
- Feeling anxious or “on edge”
- Trouble 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
If your worry is getting in the way of your functioning, whether it’s at work, in relationships or in your daily life, that’s a sign you might need help.
Differences Between Panic Attacks and Anxiety Disorders
Both anxiety disorders and panic attacks have fear and discomfort. But the character of that fear, and how it shows up, can be quite different.
Onset and Duration
Panic attacks are sudden and reach their peak within minutes. They usually settle down in 20 to 30 minutes, but the emotional fallout can last longer. Anxiety disorders, in contrast, are marked by a gradual increase in tension that can continue for days, weeks, or even months.
The Object of Fear
The fear is usually something physical and immediate, like you’re going to die or you’re going to lose control when you have a panic attack. In anxiety disorders, the fear is often more diffuse and future-focused, such as worrying about finances, health, or relationships.
Physical Sensations
Both conditions have physical symptoms. But in panic attacks, the symptoms are severe and intense. The sensations in anxiety disorders are usually more chronic – 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 Can Help: Finding the Right Fit
If you search online for “panic attack therapy near me” or “anxiety therapy Maryland,” you’re already taking a great first step. Therapy gives you a place to understand what is happening to you, to decrease symptoms and to build tools to get back in control.
Cognitive Behavioral Therapy (CBT)
One of the most common ways to treat panic attacks and anxiety disorders is through CBT. It’s about noticing unhelpful thoughts and beliefs and learning how to replace them with more balanced, realistic ones.
With panic attacks, CBT will usually involve exposure techniques, where you are helped to face the feared sensations gradually, until they become less powerful. CBT can help interrupt the cycle of worry and avoidance for generalized anxiety or social anxiety.
Mindfulness and Somatic Techniques
Mindfulness practices teach you how to stay in the present, rather than spiraling into “what-if” scenarios. Somatic techniques such as breathwork or grounding exercises can help calm your nervous system when you’re under a lot of stress.
Trauma-Sensitive Therapy
Sometimes, panic attacks or anxiety disorders are linked to past trauma. A trauma-informed therapist can help you explore those connections with compassion and safety, without re-traumatizing you. This can be especially helpful if you’ve found traditional CBT not to be enough.
Medication Choices
Medication isn’t always needed but can be a helpful tool for some, especially if symptoms are severe or interfering with daily life. Whether medication could be part of your care plan can be assessed by a psychiatrist or prescribing therapist.
How to Stop a Panic Attack Now
If you have ever experienced a panic attack you know how consuming it can be. Long term therapy can help prevent the frequency of attacks but it’s also good to have immediate tools you can use in the moment.
Grounding Techniques
Reconnect to the here & now with your five senses. For example, five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste. This can help to distract your mind from the spiral of fear.
Breathing Exercises
Panic often affects your breathing. Try slowing it down with techniques such as box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) or simply breathe in through your nose and out through your mouth, longer on the exhale.
Remind Yourself: This Will Pass
Panic attacks can be terrifying but they are not dangerous. Remember that this is temporary and that your body knows how to re-balance itself, even if it doesn’t feel like it right now.
When to Seek Help from a Baltimore Therapist
If you’re asking yourself if your anxiety is “bad enough” to go and see someone, that’s a good enough reason to go and see someone. Therapy isn’t just for when you’re in crisis; it’s a proactive, supportive step toward a more peaceful life.
The therapists at the Center for Intimacy, Connection and Change (CICC) in Baltimore can help whether you are dealing with panic attacks or chronic anxiety or both. We know how tough it can be dealing with anxiety and our staff are committed to providing you with personalised, caring treatment to help you move forward.
We offer therapy for anxiety across Maryland including in-person and virtual sessions. Our approach is grounded in evidence-based techniques and customized to your specific experience, all while focusing on ensuring you feel seen, safe, and supported.
Final Thoughts: You Don’t Have to Manage Anxiety Alone
Living with panic or anxiety can be a lonely experience but you don’t have to do it alone. Whether you’re only beginning to see the signs or you’ve been living with it for a long time, there is help. You deserve care that recognizes the whole picture, not just your symptoms, but your story.
If you’re ready to move forward, get in touch with us to arrange a session with a Baltimore-based therapist specializing in panic and anxiety. And with the right support, you can find your way back to calm. Real relief is possible.
