Have you ever felt your heart suddenly race like it’s trying to escape your chest? Or maybe you've found yourself breathless, shaking, and gripped by an overwhelming sense of doom—yet there’s no visible danger around you? If this sounds familiar, you might have experienced a panic attack. But what about those moments of deep worry and dread that creep in more slowly, like a fog settling in? That could be acute anxiety.
At first glance, panic attacks and acute anxiety might seem like two names for the same beast. They both overwhelm, paralyze, and exhaust us. But understanding their differences can help us navigate them with greater clarity, and even compassion.
Two Faces of Fear: A Tale of Two Experiences
Imagine this:
You're sitting at your desk, maybe sipping a cup of coffee. Out of nowhere, a tidal wave of fear crashes over you. Your heart is pounding, your chest tightens, your breath turns shallow, and your thoughts spiral out of control. You feel like you're dying. That’s a panic attack. It's intense, sudden, and often leaves you shaken to your core. It feels like a storm came out of a clear sky.
Now imagine another scene. You're about to give a big presentation. As you wait, your hands get clammy, your stomach tightens, and self-doubt starts to creep in. You’re still functioning, but it's like you're fighting through a heavy fog of worry. This is acute anxiety. It builds gradually, often in response to stress or fear of judgment.
Key Differences (and Some Overlaps)
| Panic Attack | Acute Anxiety | |
|---|---|---|
| Duration | Panic attacks hit hard and peak within minutes. | Acute anxiety can linger from hours to even days, ebbing and flowing. |
| Intensity | Panic attacks are like a tsunami of fear—immense and overwhelming. | Acute anxiety tends to be more manageable (though still exhausting). |
| Trigers | Panic attacks often seem to come from nowhere, catching you off guard. | Acute anxiety is usually tied to specific stressors - a deadline, a conflict, a fear. |
| Interpretation | During a panic attack, your body’s signals (like a racing heart) feel catastrophic. You might think, “Am I having a heart attack?” or “I’m going to die.” | With acute anxiety, the fear is usually directed outward: “What if I fail?” or “What if they judge me?” |
| Similarity | Both share similar physical symptoms: rapid heartbeat, shallow breathing, trembling, and a racing mind. And both can leave you feeling drained and disoriented. |
Grounding: Reclaiming Your Anchor in the Storm
In both cases, grounding yourself is key. Here are a few methods to help you reconnect with your body and the present moment:
1. Diaphragmatic Breathing: Place one hand on your chest and one on your stomach. Slowly inhale through your nose, allowing your belly to rise. Exhale slowly through your mouth, letting your stomach fall. Repeat. Let your breath become your anchor.
2. Progressive Muscle Relaxation: Tense one group of muscles at a time (like your shoulders), hold, and release. Feel the difference. This reminds your body of what calm feels like.
3. EFT Tapping: Gently tap various parts of your body—your forehead, under your eye, your collarbone—while affirming calming thoughts. It may sound strange, but many find it remarkably effective.
4. Engage Your Senses: Hold a soft piece of fabric. Smell essential oils. Sip something cold. Feel the ground beneath your feet. These simple acts remind your nervous system: I am here. I am safe.
5. Reflect with Kindness: Ask yourself, "What’s the evidence that I’m in danger?" or "How many times have I felt this way and come out okay?" Challenge the panic, gently.
6. Express Yourself: Journaling, sketching, sewing—express your inner world in whatever way feels right. There’s wisdom in the act of creation.
7. Connect: Sometimes, just hearing a reassuring voice is enough. Call a friend. Text someone you trust. Let them remind you of what’s real.
8. Seek Help: You don’t have to figure it all out alone. Therapy and professional support can be life-changing. Your experience is valid, and there is support out there for you
Final Thoughts
Both panic attacks and acute anxiety are deeply human responses. They are not signs of weakness, but signals—your body and mind waving red flags, asking for care and attention. The next time the storm hits, remember: you are not alone, and this too shall pass.
Because in the quiet that follows, there is strength. And with understanding comes power.
What would happen if, instead of fearing these moments, we met them with curiosity and kindness?
Written by Alice Bertoldo, Fung Tsoi Lam Christel and Amanda Prudencio Rebeschini