Understanding the Key Differences Between Panic Attacks and Anger Attacks

Amy Morin, LCSW, is a renowned psychotherapist and international bestselling author. Her acclaimed books, including "13 Things Mentally Strong People Don’t Do," have been translated into over 40 languages. Her TEDx presentation, "The Secret of Becoming Mentally Strong," ranks among the most viewed talks worldwide.

Anger attacks involve sudden, intense bursts of anger that can mimic panic attacks but typically lack the fear and anxiety components.

Individuals with panic disorder, agoraphobia, or other anxiety-related conditions often experience frustration stemming from their struggles. This frustration may lead to self-blame or blaming others, which can heighten feelings of anger and bitterness. Over time, this frustration may evolve into anger directed at oneself, the situation, or others.

Scientific research has identified and studied "anger attacks" in people suffering from depression and anxiety. Findings reveal notable similarities between anger attacks and panic attacks. Below, we outline the symptoms of both attacks and highlight their primary differences.

Recognizing Symptoms of Anger Attacks

Researchers define anger attacks as episodes featuring at least four of the following symptoms:

• Chest discomfort or tightness
• Dizziness or feeling lightheaded
• Excessive sweating
• Fear of losing control
• Urge to physically attack others
• Rapid or pounding heartbeat
• Hot or cold flashes
• Severe fear or anxiety
• Physical aggression towards others
• Shaking or trembling
• Shortness of breath
• Throwing or breaking objects
• Tingling or itching sensations on the skin

Recognizing Symptoms of Panic Attacks

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) is the authoritative guide clinicians use to diagnose mental health conditions, detailing symptom criteria and disorder definitions.

According to the DSM-5, a panic attack involves experiencing four or more of the following symptoms:

• Chest pain or discomfort
• Chills or hot flashes
• Derealization (feeling unreal) or depersonalization (detachment from oneself)
• Dizziness, unsteadiness, lightheadedness, or faintness
• Excessive sweating
• Fear of losing control or going insane
• Fear of dying
• Feeling of choking
• Heart palpitations or accelerated heart rate
• Nausea or abdominal upset
• Numbness or tingling sensations (paresthesias)
• Shortness of breath or sensation of smothering
• Trembling or shaking

Distinguishing Between Anger and Panic Attacks

Although anger attacks and panic attacks share many intense physical and emotional symptoms, key differences exist.

Anger attacks often arise in situations where individuals feel emotionally trapped, prompting an angry response as a way to cope. This contrasts with panic attacks, which are frequently triggered by fear or anxiety, sometimes occurring unexpectedly or in response to specific phobias such as fear of flying, confined spaces, or public speaking.

Moreover, anger can exacerbate the symptoms of panic attacks, intensifying the experience.

Unique Features of Anger Attacks

Specific criteria that set anger attacks apart include:

• Disproportionate anger reactions to minor irritations
• Misplaced anger directed at others
• Persistent irritability over the past six months
• Experiencing one or more anger attacks within the past month

Common Triggers and Causes of Anger Attacks

Anger attacks can be sparked by various factors such as stress, challenges in relationships, financial difficulties, and substance use.

Additionally, several health conditions may contribute to anger attacks, including:

• Alcohol misuse, which impairs emotional regulation
• Attention-deficit/hyperactivity disorder (ADHD), linked to heightened emotional responses
• Bipolar disorder, where manic episodes can provoke intense anger over minor issues
• Depression, which may involve irritability and anger alongside sadness
• Grief, often accompanied by bouts of anger following the loss of a loved one

Summary

Numerous factors, including stress, financial strain, work or social pressures, relationship problems, sleep deprivation, and frustration related to anxiety disorders, can trigger anger attacks.

Strategies for Managing Anger Attacks

If anger attacks are disrupting your daily life or relationships, consult a healthcare professional or mental health specialist.

Implement Anger Management Techniques

Collaborate with your provider to create an anger management plan that identifies triggers and reactions, while incorporating relaxation methods such as:

• Deep breathing exercises
• Meditation
• Progressive muscle relaxation
• Visualization
• Yoga

Explore Anger Management Therapy

Therapy can help you address the thought patterns and behaviors fueling your anger, teaching you how to recognize triggers and develop coping strategies to reduce frustration.

Through therapy, you'll learn to modify negative thought processes that contribute to anger, fostering healthier emotional regulation.

Consider Medication Options

Your healthcare provider might recommend medications, including certain antidepressants, that effectively alleviate symptoms of both panic and anger attacks.

Prioritize Self-Care

Maintaining a healthy lifestyle through regular exercise, balanced nutrition, proper sleep, and building supportive relationships can significantly aid in managing anger.

Join Support Communities

Participating in local or online support groups and ongoing therapy provides valuable encouragement, advice, and resources to help manage anger effectively.

Final Thoughts from Verywell

With appropriate therapy and healthy lifestyle choices, you can gain control over your anger and panic attacks, improving your overall well-being.

If you or someone you know struggles with an anxiety disorder, reach out to the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for support and treatment options in your community.

For additional mental health resources, visit our National Helpline Database.

• Conditions A-Z
• Panic Disorder
• Symptoms and Diagnosis

By Sheryl Ankrom, MS, LCPC
Sheryl Ankrom is a licensed clinical professional counselor specializing in anxiety disorders.

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