What Is the Difference Between a Panic Attack and an Anxiety Attack? In this blog we’ll look at the key differences between an anxiety attack versus a panic attack and learn how to cope with each.
If you’ve ever felt overwhelmed by intense fear, a racing heart, or a sense of impending doom, you’re not alone. These sensations can be frightening and confusing—especially when you’re not sure what’s happening. Many people use the terms panic attack and anxiety attack interchangeably, but they actually describe different experiences. Understanding the difference is important for managing your mental health and finding the support you need.
In this blog post, we’ll explore what separates a panic attack from an anxiety attack, how each one feels, and what you can do when they occur. Whether you’re navigating these experiences yourself or supporting a loved one, we hope this information offers clarity and reassurance.
Defining the Terms
Let’s start by breaking down what each term means.
Panic Attack:
A panic attack is a sudden episode of intense fear or discomfort that reaches a peak within minutes. These attacks often seem to come “out of the blue,” with no obvious trigger, and can feel incredibly overwhelming. The symptoms are both physical and emotional, and they can mimic serious medical conditions like heart attacks.
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), a panic attack includes at least four of the following symptoms:
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Rapid heartbeat or palpitations
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Sweating
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Trembling or shaking
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Shortness of breath or feeling like you can’t breathe
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Chest pain or discomfort
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Nausea or abdominal distress
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Dizziness or lightheadedness
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Chills or hot flashes
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Numbness or tingling
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Feelings of unreality or detachment (derealization or depersonalization)
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Fear of losing control or “going crazy”
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Fear of dying
Anxiety Attack:
While “anxiety attack” is not an official clinical term in the DSM-5, it’s commonly used to describe a period of heightened anxiety. These episodes often build gradually in response to a perceived stressor or worry—like a looming deadline, social pressure, or financial concern.
Anxiety attacks typically involve:
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Excessive worrying
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Restlessness
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Muscle tension
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Difficulty concentrating
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Irritability
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Trouble sleeping
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Mild physical symptoms such as increased heart rate or stomach discomfort
The key difference here is that anxiety attacks are generally tied to a specific worry and develop more slowly, whereas panic attacks are sudden and intense, often without a clear trigger.
Comparing the Experience
Here’s a side-by-side comparison to help illustrate the distinctions:
| Feature | Panic Attack | Anxiety Attack |
|---|---|---|
| Onset | Sudden and unexpected | Gradual build-up |
| Duration | Peaks within 10 minutes, lasts up to 30 minutes | Can last hours or even days |
| Trigger | Often none or unknown | Typically linked to a stressor or concern |
| Intensity | Very intense, often overwhelming | Mild to moderate, varies by situation |
| Physical symptoms | Severe and acute (e.g., chest pain, dizziness) | Milder (e.g., stomachaches, tension) |
| Mental symptoms | Fear of dying or losing control | Persistent worry or dread |
How to Respond to Each
Recognizing what’s happening during an episode can be empowering. Here’s what you can do:
During a Panic Attack:
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Remind yourself you are safe. Panic attacks are not life-threatening, though they can feel that way.
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Focus on your breath. Try slow, deep breaths—in through your nose for 4 counts, out through your mouth for 6 counts.
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Ground yourself. Use grounding techniques like the 5-4-3-2-1 method: identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
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Wait it out. Most panic attacks resolve within 20–30 minutes. Remind yourself it will pass.
During an Anxiety Attack:
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Identify the source. What’s triggering your worry? Sometimes writing it down can help clarify your thoughts.
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Use calming strategies. Try mindfulness, gentle movement (like yoga), or progressive muscle relaxation.
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Challenge anxious thoughts. Ask yourself, “Is this thought true? Is it helpful?” Practice reframing irrational worries.
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Practice self-care. Sleep, nutrition, and reducing caffeine or alcohol can all impact anxiety levels.
When to Seek Help
If panic or anxiety attacks are affecting your daily life, it’s important to reach out. A licensed therapist can help you identify triggers, build coping strategies, and work through underlying issues. Therapy modalities such as Cognitive Behavioral Therapy (CBT) and mindfulness-based approaches are especially effective for anxiety-related conditions.
In some cases, medication may also be recommended as part of a treatment plan. Your healthcare provider can help determine the best course of action for your needs.
You’re Not Alone
Both panic and anxiety attacks can feel isolating—but they are more common than you might think, and they are treatable. With the right support, you can learn to manage symptoms, reduce their impact, and feel more confident in your daily life. The Anxiety and Stress Center, with offices in Homewood, IL and Orland Park, IL has many experienced professionals to help you through your anxiety or panic attacks. Please visit our website at https://anxiety-stresscenter.com or call us at (708)349-5433.
If you or someone you love is struggling with anxiety or panic, we’re here to help. Reach out to schedule a consultation with one of our compassionate therapists. You don’t have to navigate this alone.
Ann Hogan, LCPC