Panic Attacks vs. Anxiety Attacks: What’s the Difference?

Panic Attack vs. Anxiety Attack: What’s the Difference?

People often use the terms panic attack and anxiety attack interchangeably, but they’re not the same. While both involve fear, discomfort, and intense physical sensations, they show up differently and often have different triggers. Understanding the difference can help you feel more in control and know what to do when symptoms appear.

What Is an Anxiety Attack?

Anxiety attacks aren’t an official clinical term, but they describe a period of heightened worry, stress, or fear. Anxiety tends to build gradually, usually in response to something your mind perceives as stressful.

Common Anxiety Attack Symptoms

• Racing thoughts

• Muscle tension

• Tight chest

• Feeling overwhelmed

• Trouble focusing

• Restlessness

• Increased heart rate

• Feeling “on edge”

Anxiety attacks often come from ongoing stressors like work pressures, relationship challenges, financial worry, or social situations.

What Is a Panic Attack?

Panic attacks are intense, sudden episodes of fear that peak within minutes. They can happen unexpectedly, and their symptoms are often mistaken for medical emergencies.

Common Panic Attack Symptoms

• Sudden feeling of terror

• Pounding heart

• Shortness of breath

• Chest pain

• Dizziness

• Sweating

• Numbness or tingling

• Fear of losing control

• Fear of dying

Panic attacks may occur without a recognizable trigger, which can make them feel especially frightening.

Key Differences Between Panic and Anxiety Attacks

1. Onset

• Anxiety attacks: build gradually

• Panic attacks: sudden and intense
  

2. Duration

• Anxiety: can last minutes to hours

• Panic: peaks in about 10 minutes
  

3. Physical intensity

• Anxiety: moderate physical symptoms

• Panic: severe, overwhelming physical sensations
  

4. Triggers

• Anxiety: often tied to stress or fear

• Panic: sometimes occurs “out of nowhere”
  
  

How to Cope With Panic and Anxiety Attacks

Grounding Techniques

• Name 5 things you can see

• Hold something cold or textured

• Focus on your feet touching the ground
  

Breathing Techniques

• Slow inhales through your nose

• Longer exhales through your mouth

• Try 4-6 breathing (inhale 4 sec, exhale 6 sec)
  

Self-Talk Strategies

• “This is uncomfortable, not dangerous.”

• “My body is reacting to stress, but it will pass.”
  

Lifestyle Supports

• Reduce caffeine

• Gentle daily exercise

• Regular sleep schedule

• Eating consistently throughout the day
  

When to Reach Out for Help

If panic or anxiety attacks feel overwhelming, it can be helpful to speak with a licensed mental-health professional. They can offer tools, reassurance, and structured support.