Panic Attack vs. Anxiety Attack: Understanding the Key Differences

If you have ever felt your heart racing, your chest tightening, and an overwhelming sense of dread washing over you, you are not alone. Millions of people experience these frightening sensations, often wondering whether they are having a panic attack or an anxiety attack. While these terms are frequently used interchangeably, they actually describe distinct experiences with different causes, symptoms, and durations. Understanding the differences between panic attacks and anxiety attacks can help you recognize what you are experiencing, respond more effectively in the moment, and know when to seek professional support.

What Is a Panic Attack?

A panic attack is a sudden, intense surge of fear or discomfort that seems to come out of nowhere. Unlike anxiety, which often builds gradually, panic attacks strike without warning and can feel absolutely terrifying. Many people experiencing their first panic attack genuinely believe they are having a heart attack or dying.

Panic attacks are formally recognized in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) and can occur as part of panic disorder or alongside other mental health conditions. The hallmark of a panic attack is its abrupt onset and the intensity of physical symptoms that accompany it.

Common Symptoms of Panic Attacks

The symptoms of a panic attack are primarily physical and can be extremely distressing:

• Rapid heartbeat or palpitations that feel like your heart is pounding out of your chest
• Shortness of breath or a choking sensation
• Sweating, trembling, or shaking uncontrollably
• Chest pain or discomfort that mimics cardiac symptoms
• Dizziness, lightheadedness, or nausea
• Fear of dying, losing control, or going crazy
• Feelings of detachment from yourself (depersonalization) or your surroundings (derealization)

These symptoms typically peak within 10 minutes and usually subside within 10 to 30 minutes, though some panic attacks may last up to an hour. The intensity of these episodes often leaves people feeling exhausted and fearful of experiencing another attack.

What Is an Anxiety Attack?

Unlike panic attacks, the term "anxiety attack" is not an official clinical diagnosis in the DSM-5. However, it is widely used to describe periods of heightened anxiety that feel overwhelming. Anxiety attacks are characterized by a gradual buildup of worry and tension, typically in response to a perceived threat or stressful situation.

While panic attacks seem to strike out of the blue, anxiety attacks are usually connected to something specific you are worried about, whether it is an upcoming presentation, a difficult conversation, financial concerns, or relationship problems.

Common Symptoms of Anxiety Attacks

The symptoms of anxiety attacks tend to be more psychological in nature, though physical symptoms can occur:

• Excessive worrying or apprehension about future events
• Restlessness and irritability
• Difficulty concentrating or mind going blank
• Muscle tension and headaches
• Sleep difficulties
• Milder physical symptoms like dry mouth, sweating, or gastrointestinal distress

One significant difference is duration. While panic attacks are brief but intense, anxiety attacks can persist for minutes, hours, or even days. This prolonged experience can be exhausting and significantly impact daily functioning. If you are struggling with persistent anxiety symptoms, exploring anxiety support resources can help you develop effective coping strategies.

Key Differences Between Panic Attacks and Anxiety Attacks

Understanding the distinctions between these two experiences can help you identify what you are going through and respond appropriately.

Onset and Triggers

Panic attacks often occur suddenly and without any obvious trigger. You might be relaxing at home, driving, or even sleeping when a panic attack strikes. In contrast, anxiety attacks typically develop gradually in response to ongoing worries or anticipated stressful events.

Intensity and Physical Symptoms

Panic attacks trigger an intense fight-or-flight response dominated by severe physical symptoms. The experience is so overwhelming that it can feel life-threatening. Anxiety attacks, while distressing, tend to be less physically intense and more characterized by psychological symptoms like excessive worry and mental tension.

Duration

Panic attacks are relatively short-lived, typically peaking within minutes and resolving within half an hour. Anxiety attacks can linger for extended periods, sometimes lasting hours or even days as the underlying worry persists.

Brain Pathways Involved

Interestingly, these two experiences involve different parts of the brain. Panic attacks originate from the amygdala, the brain's threat detection center, which triggers an immediate survival response. Anxiety primarily involves the prefrontal cortex, which handles anticipation and planning for future events. This helps explain why panic feels so sudden and primal, while anxiety feels more connected to your thoughts and worries.

Effective Coping Strategies for Both

Whether you are experiencing a panic attack or an anxiety attack, having a toolkit of coping strategies can make a significant difference. These techniques work by interrupting the fight-or-flight response and helping you return to a calmer state.

Breathing Techniques

Deep breathing is one of the most effective ways to calm your nervous system during either type of attack:

• Diaphragmatic breathing: Inhale slowly through your nose for a count of 4 to 5, hold briefly, then exhale through your mouth for 4 to 5 counts. Repeat until you feel calmer.
• Cleansing breaths: Inhale deeply, then exhale with a loud sigh to release chest tension.

Grounding Techniques

Grounding helps anchor you in the present moment, which is especially helpful during panic attacks when you may feel disconnected from reality:

• The 5-4-3-2-1 method: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
• Physical grounding: Feel your feet on the ground, touch a textured object, or hold something cold like an ice cube.

Physical Relaxation

Moving your body can help channel the adrenaline that builds up during panic and anxiety:

• Progressive muscle relaxation: Tense each muscle group for 5 to 10 seconds, then release for 15 to 20 seconds, working from your hands up to your shoulders.
• Gentle movement: Walk, stretch, or engage in light physical activity to help discharge nervous energy.

Cognitive Strategies

Remind yourself that what you are experiencing, while uncomfortable, is not dangerous. Positive self-statements like "This will pass in a few minutes" or "I have survived this before" can help you ride out the wave of symptoms without fighting them.

When to Seek Professional Help

While occasional anxiety is a normal part of life, there are times when professional support becomes important. Consider reaching out to a mental health professional if:

• You experience recurrent, unexpected panic attacks
• You worry constantly about having another attack
• You avoid places or situations because of fear of panic attacks
• Your anxiety significantly interferes with work, relationships, or daily activities
• You experience persistent anxiety that lasts for weeks or months

Effective treatments are available for both panic attacks and anxiety. Cognitive-behavioral therapy (CBT) is particularly effective, helping you identify and change thought patterns that contribute to panic and anxiety. Lifestyle changes, such as regular exercise, limiting caffeine and alcohol, and improving sleep habits, can also make a meaningful difference.

If you are dealing with stress that is contributing to your anxiety, learning about stress and burnout recovery strategies can provide additional support.

You Do Not Have to Face This Alone

Whether you are experiencing panic attacks, anxiety attacks, or both, please know that these experiences are incredibly common and highly treatable. Understanding the difference between these two conditions is an important first step toward managing them effectively.

The physical sensations and fearful thoughts that accompany panic and anxiety can feel overwhelming in the moment, but they will pass. With the right coping strategies and support, you can learn to navigate these experiences with greater confidence and less fear.

If you are looking for a supportive space to explore your anxiety or discuss what you are experiencing, mend.chat is here to help. Our AI therapy platform offers compassionate, evidence-based support for anxiety, stress, and other mental health challenges. You deserve to feel better, and taking the first step toward understanding your experience is a powerful act of self-care. Start a conversation today and discover the tools and support you need to find more peace and calm in your life.