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

Are you struggling with intense feelings of fear, worry, chest pain or difficulty breathing? You may wonder if you’re experiencing a panic attack vs an anxiety attack. Understanding the difference between these two can help you feel more in control and encourage you to seek the right help. Let’s explore how these experiences differ and what you can do to manage them.

1. What Is an Anxiety Attack?

Anxiety attacks occur gradually, often in response to stress. This form of anxiety can build up over hours or even days, making it feel like a constant weight on your chest. It may be triggered by something specific, like an upcoming deadline, a relationship issue, or personal health concerns.

Symptoms of Anxiety Attacks:

• Gradual onset of fear or worry
• Restlessness or a feeling of being “on edge”
• Physical symptoms like muscle tension, headaches, or difficulty sleeping
• Racing thoughts, often focusing on “what if” scenarios

Anxiety can feel overwhelming, but it’s important to know that these feelings are manageable, especially with the right support and techniques, such as mindfulness or therapy.

2. What Is a Panic Attack?

Unlike anxiety attacks, panic attacks hit suddenly and with intense fear. Panic attacks can feel terrifying because they often mimic the symptoms of serious medical conditions, such as heart attacks. The intense physical symptoms come on quickly and usually peak within 10 minutes, although the emotional aftermath can last much longer.

Symptoms of Panic Attacks:

• Sudden, overwhelming fear or terror
• Rapid heartbeat, chest pain, or difficulty breathing
• A feeling of detachment from reality
• Shaking, dizziness, or feeling faint

Panic attacks are physically and emotionally draining, but understanding that these episodes are not life-threatening can provide some comfort. Therapy can also offer tools to manage and reduce the frequency of these attacks.

3. Key Differences Between Anxiety and Panic Attacks

Understanding the key differences between anxiety and panic attacks is crucial for getting the right treatment and support. Although they can sometimes overlap, here’s how they differ:

1. Onset and Duration

Anxiety attacks build gradually over time, whereas panic attacks occur suddenly and reach their peak within minutes. Panic attacks typically subside in 20–30 minutes, while anxiety attacks can last much longer.

2. Triggers

Anxiety attacks are usually linked to ongoing stressors, such as work or personal worries. Panic attacks can occur unexpectedly, often without a clear trigger.

3. Physical vs. Emotional Symptoms

While both involve distress, anxiety attacks tend to involve ongoing emotional tension, whereas panic attacks bring intense physical symptoms like chest pain or shortness of breath.

4. Coping Strategies for Anxiety and Panic Attacks

If you’re experiencing anxiety or panic attacks, it’s essential to know that you’re not alone. While these experiences can feel overwhelming, there are ways to manage and reduce them over time.

1. Grounding Techniques

When anxiety or panic hits, grounding yourself in the present can help reduce feelings of fear. Techniques like deep breathing or focusing on your immediate surroundings can bring your mind back to the present moment.

2. Therapy

Working with a therapist can help you uncover the root causes of your anxiety or panic attacks. Cognitive Behavioral Therapy (CBT), for example, can help identify and change unhelpful thought patterns that contribute to these experiences.

3. Self-care Practices

Exercise, healthy sleep habits, and a balanced diet can also help reduce the intensity of anxiety or panic attacks. These practices support your body and mind, making it easier to cope with stressful situations.

5. When to Seek Help

If anxiety or panic attacks are interfering with your daily life, it’s time to consider professional help. Therapy can provide you with tools to manage your symptoms and regain a sense of control. No matter how intense your feelings might seem, there is support available, and you don’t have to go through this alone.