Panic Attack vs. Anxiety Attack
- Feb 24
- 4 min read
Understanding the Difference and Managing the Moment
Introduction
In a fast-paced world, stress and uncertainty can lead to overwhelming mental and physical reactions. Two common experiences are panic attacks and anxiety attacks—both intense, but distinct. Recognizing their differences and learning how to respond in the present moment can empower you to navigate them effectively.
The past is for learning, not for staying—stop ruminating. The future is uncertain—stop preoccupying. The only thing you truly have is this moment. Given your environment, circumstances, and resources, how can you give your best right now? is the key to your success.
Panic Attack vs. Anxiety Attack: Symptoms & Differences
Feature | Panic Attack | Anxiety Attack |
Onset | Sudden, often without a clear trigger | Gradual, building up over time |
Intensity | Intense and overwhelming | Ranges from mild to severe |
Duration | Peaks within minutes, subsides in 20-30 min | Can last for hours or even days |
Physical Symptoms | Rapid heartbeat, shortness of breath, dizziness, sweating, trembling | Muscle tension, restlessness, fatigue, nausea |
Mental Symptoms | Feeling of doom, detachment, fear of losing control or dying | Persistent worry, fear of a specific event or outcome |
Triggers | Can happen randomly, even at rest | Typically linked to ongoing stressors or fears |
Response to Reality | Often feels disconnected from reality | Typically remains aware and connected to reality |
Post-Episode Feelings | Exhaustion, fear of recurrence | Continued worry about the trigger |
Understanding whether you’re experiencing a panic attack or an anxiety attack helps you determine the best course of action in the moment.
What Can You Do Now? The Key to Success is This Moment
No matter the situation, grounding yourself in the present moment can reduce distress and improve your ability to cope. Here are instant exercises tailored to different environments to help you shift focus from panic or anxiety to action.
At School (Before an Exam or Presentation)
5-4-3-2-1 Grounding: Name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste.
Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
Positive Self-Talk: "I am prepared. I will do my best."
At Home (Feeling Overwhelmed or Stressed)
Sensory Reset: Splash cold water on your face or hold an ice cube.
Declutter a Small Space: Tidying up gives immediate control and clarity.
Shake It Off: Physically shake your arms and legs to release tension.
At a Party (Social Anxiety Kicking In)
Object Focus: Hold onto a glass, bracelet, or anything tactile. Focus on its texture.
Breath Syncing: Observe someone’s slow breathing and match it.
Mini-Mantra: Repeat, "I belong here. I am safe."
On Stage (Public Speaking or Performance Anxiety)
Power Pose: Stand tall, hands on hips, chin up for 2 minutes before going on.
Micro-Movement: Wiggle your fingers or toes to stay grounded.
Reframe Fear as Excitement: Say, "My body is preparing me to do well!"
While Bathing (Racing Thoughts in the Shower)
Water Mindfulness: Focus on temperature, pressure, and sound.
Scent Anchor: Use a favorite soap and take deep breaths.
Hum a Song: The vibration calms the nervous system.
While Cooking (Feeling Distracted or Overwhelmed)
Tactile Focus: Feel the texture of vegetables, dough, or grains.
Smell & Taste Check: Describe the aroma and flavors aloud.
One-Task Rule: Focus on just one step at a time.
While Presenting (Sudden Stage Fright)
Pace Your Words: Speak slower than you think you should.
Spot a Friendly Face: Maintain eye contact with a calm person.
Grip the Podium or Table: Physical grounding reduces nerves.
At the Office (Work-Related Stress)
Desk Reset: Rearrange a small area for a mental refresh.
Mindful Sips: Slowly drink water, paying attention to temperature and taste.
Mini Break: Stand up, stretch, and shake off tension.
While Driving (Panic or Anxiety Behind the Wheel)
Name Colors: Identify the color of passing cars to stay present.
Hand Awareness: Feel the texture of the steering wheel.
Breathe With the Road: Inhale at a red light, and exhale when it turns green.
Glossary
Rumination: Repetitive overthinking about past events or mistakes, often leading to distress.
Preoccupation: Excessive focus on a specific worry or thought, making it hard to concentrate on the present.
Obsession: Intrusive, persistent thoughts that feel uncontrollable, often associated with anxiety disorders.
SEVEE's Perspective: Finding Strength in the Present Moment
At SEVEE, we believe that your greatest power lies in this moment. Whether you're facing a panic attack, battling anxiety, or simply struggling to stay present, what you do right now shapes your journey. By recognizing your symptoms, understanding your emotions, and applying small grounding techniques, you take back control—one breath, one action, one moment at a time.
No matter where you are—on stage, in traffic, at work, or in the quiet of your home—the choice is yours. Will you get lost in worry, or will you take one small step to anchor yourself? Every moment is a new beginning. SEVEE is here to remind you:
You are not stuck. You are not powerless. You are the author of your own story.
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