Panic Attack vs. Anxiety Attack: What's the Difference?
Many people use the terms ‘panic attack’ and ‘anxiety attack’ interchangeably. While both can be overwhelming experiences that involve intense distress and physical symptoms, they are not exactly the same thing.
A panic attack is characterized by a sudden surge of intense fear that typically reaches its peak within minutes, while an anxiety attack generally develops gradually in response to stress or worry. Because symptoms can overlap, it can be difficult to tell the difference.
Understanding the distinction between panic attacks and anxiety attacks can help you better recognize what you’re experiencing and determine when professional support can be helpful. In this article, we’ll explain the key differences, common symptoms, and when it may be time to consider seeking help.
In this article, we’ll explore:
What Is a Panic Attack?
A panic attack is a sudden surge of intense fear or severe discomfort that triggers the body’s fight-or-flight response. Panic attacks can occur unexpectedly and often reach their peak within 10 minutes. The duration of symptoms can vary from person to person.
During a panic attack, you may experience physical and emotional symptoms that can feel alarming and difficult to control. For some, symptoms can be so intense that it may feel like a heart attack or another medical emergency.
Panic attacks can develop without one clear trigger, but they may also happen during times of stress or anxiety. While they can feel distressing, it’s important to remember that panic attacks themselves are not physically dangerous.
Panic attack symptoms vary from person to person, but commonly include:
Racing heart
Sweating, chills, or hot flashes
Trembling or shaking
Shortness of breath
Chest pain
Dizziness or lightheadedness
Nausea
Tingling or numbness in hands or feet
Fear of losing control
Sense of doom
Many people may experience one or two panic attacks during their lifetime. However, recurrent and unexpected panic attacks, combined with persistent worry about having another attack, may be a sign of panic disorder.
What Is an Anxiety Attack?
Unlike a panic attack, an anxiety attack is not an official mental health diagnosis. However, it is a helpful term to describe periods of intense anxiety or fear that feel overwhelming and difficult to manage.
An anxiety episode typically develops gradually in response to a specific stressor or worry. Common stressors can include a presentation at work or school, relationship difficulties, financial concerns, or major life changes. Panic attacks usually occur suddenly, whereas anxiety tends to build over time.
Anxiety symptoms may include:
Racing heart
Chest pain
Excessive worry or fear
Restlessness
Difficulty concentrating
Racing, intrusive thoughts
Trouble sleeping
Trembling
Dizziness
Frequent or intense anxiety may be a sign of an anxiety disorder. If anxiety is affecting your daily life, relationships, work, or well-being, professional support can help. Learn more about supportive anxiety treatment here.
Panic Attack vs. Intense Anxiety: How to Tell the Difference
Panic attacks and anxiety episodes can feel very similar because both activate the natural fight-or-flight response. This is why both can cause overlapping symptoms such as a racing heart, shortness of breath, dizziness, and more. There are important differences that can help you distinguish between the two.
Panic Attacks
Panic attacks often come on suddenly and reach peak intensity within minutes. There may not be an obvious trigger, and panic attacks often occur with intense physical symptoms.
Panic attacks are generally characterized by:
Sudden onset of symptoms
Intense fear
Symptoms that peak quickly
Strong physical sensations
Possibility of occurring unexpectedly
Anxiety
Anxiety builds more gradually in response to a specific worry, stressor, or situation. It is usually driven by ongoing anxious thoughts rather than a sudden surge of fear.
Anxiety is generally characterized by:
Gradual buildup of symptoms
Excessive worry or fear
Persistent nervousness
Anxiety related to a specific stressor or concern
Difficulty controlling worry
Understanding the difference between anxiety episodes and panic attacks can be helpful in identifying a supportive treatment plan to manage symptoms and regain stability.
What to Do During a Panic Attack
Panic attacks can feel overwhelming, but it is important to remember that they are temporary and will pass. Although the physical symptoms can be frightening, panic attacks are not medically dangerous and do not cause lasting harm.
If you’re experiencing a panic attack, the following techniques may help:
Focus on Your Breathing
Because panic attacks often cause rapid, shallow breathing, this can worsen symptoms such as dizziness and chest tightness. You can slow your breathing by taking steady breaths and making your exhale longer than your inhale. Structured breathing exercises, such as box breathing, can be helpful. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat until your breathing begins to slow.
5-4-3-2-1 Grounding Technique
Grounding exercises help bring your attention back to the present moment when panic feels overwhelming. Try identifying 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps interrupt anxious thoughts and ground yourself.
Remind Yourself That the Panic Attack Will Pass
During a panic attack, it is common to feel as though you are losing control, in immediate danger, or experiencing a medical emergency. Try telling yourself “I am safe. This is a panic attack. These symptoms will pass." This can help calm yourself down and prevent symptoms from escalating further.
Be Patient With Yourself
Panic attacks tend to reach their peak within a few minutes and slowly subside. Rather than fighting the symptoms, allow them to pass and acknowledge what you are feeling.
If panic attacks are recurring and causing you to avoid certain situations, professional support can help you better understand and manage your symptoms.
When Should You Seek Professional Help?
Occasional anxiety and isolated panic attacks are common during times of stress. However, if symptoms are becoming frequent and difficult to manage, it may be time to seek professional support.
Consider reaching out to a mental health professional if:
You experience frequent panic or anxiety attacks
You avoid certain situations
Panic or anxiety is affecting your work, school, or relationships
You excessively worry about having another panic attack
Therapy can help you understand your thoughts and experiences contributing to anxiety and panic symptoms. Treatment can provide you with practical coping skills, help reduce avoidance behaviors and regain confidence in stressful situations.
At Kendall Psychological Associates, our clinicians use evidence-based approaches tailored to your individual needs, including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), psychodynamic therapy, Internal Family Systems (IFS), mindfulness-based approaches, and other effective treatments.
If you are struggling, our clinicians are here to help. We offer in-person therapy in Cambridge and Salem, as well as telehealth services throughout Massachusetts.
Frequently Asked Questions
-
Panic attacks typically come on suddenly and reach peak intensity within minutes. Anxiety attacks tend to build gradually in response to stress, worry, or a specific situation. While both can cause physical symptoms such as a racing heart, sweating, and shortness of breath, panic attacks are often more intense and may occur without an obvious trigger.
-
An anxiety episode often feels like a period of overwhelming worry, nervousness, or fear that is difficult to control. Many people experience racing thoughts, restlessness, muscle tension, difficulty concentrating, irritability, or physical symptoms such as an increased heart rate and nausea.
-
It can be helpful to remind yourself that you are safe and that the symptoms will pass. Many people find it helpful to repeat phrases such as, "This is a panic attack," "I am safe," or "These feelings are temporary." While the symptoms may feel frightening, panic attacks are not dangerous.
-
The 3-3-3 rule is a grounding technique that can help bring your attention back to the present moment. To use it, identify three things you can see, three things you can hear, and move three parts of your body. This exercise can help interrupt anxious thoughts and reduce feelings of panic.
-
Yes. Some people experience nocturnal panic attacks, which occur during sleep and can cause a person to wake up suddenly with symptoms such as a racing heart, sweating, chest discomfort, or shortness of breath. Although they can be frightening, they are generally treated in the same way as panic attacks that occur during the day.