Does your pulse quicken for no apparent reason? Do you sweat profusely—perhaps your mind spirals into concerns? If so, you’re not by yourself. Many people face increased feelings of fear and anxiety. Panic attacks and anxiety attacks are terms that are often used interchangeably. But what is the difference between an anxiety attack and a panic attack, if there even is one? If you’ve been wondering, you’ve come to the right place with all this information simplified for your understanding.
While experiencing one of these episodes can be terrifying, they are, in fact, not the same. Knowing the difference can help you explain what’s going on in your body and mind and seek more appropriate alternatives for coping or resources. This article delves into the difference between panic attack vs anxiety attack symptoms, triggers, and the best forms of treatment should you encounter either episode. By the end, you’ll feel more empowered to know the difference and ready to manage either situation should it arise. Let’s begin!
What Is a Panic Attack?
Imagine you’re going about your day, and all of a sudden, your heart is racing as if you’ve just run a marathon. You’re sweating, you feel like you can’t breathe, you feel like you’re dying, the world is closing in on you. This is a panic attack.
Panic attacks are acute and peak within minutes; people often describe it as a flash of lightning—electric, all-consuming, and relatively brief when it’s over. Most panic attacks can last anywhere from minutes to 20 minutes—yet no matter what, when a person is in the midst of one, it can feel like an eternity. Yet physiologically, this makes sense, for the body assumes that it is in danger at that exact moment, when in reality, there is no danger present within that time frame.
According to the American Psychological Association, symptoms of panic attacks involve increased heart rate, trouble breathing, dizziness, shaking, or sweating; people feel as if they’re chocking or having a heart attack. Others feel dissociative, as if they are watching themselves happen to them; it is terrifying and makes others feel as if they are losing control. Have you ever felt this way? It’s quite common—and not an act of weakness, either—merely the body’s response to excessive testosterone.
Panic attacks can strike anyone, anywhere at any time—from stressful working conditions to heavy traffic to the comfort of one’s home. They can come on in response to challenging situations—with public speaking or anxiety-provoking confrontations—as visible triggers before them; other times, they can come out of the blue and surprise everyone. The good news is that they’re not fatal—even when it seems they can be; it’s just the body’s way of sounding a false alarm.
What Is an Anxiety Attack?
Now, anxiety attacks; almost like panic attacks, the term “anxiety attack” is not as surely defined. However, an anxiety attack can be characterized by a set of symptoms that build upon one another over time. For example, you have a big project due next week and the pressure is mounting; each day you find yourself more distracted by thoughts of the project—your stomach is hurting, you’re fidgeting because you can’t focus, racing thoughts are keeping you up at night and you’re becoming increasingly irritable. This is what an anxiety attack is like.
There are many triggers for an anxiety attack, often related to stressors in life or concerns, such as an important conversation looming on the horizon or something that’s making you unwell or anxious. It doesn’t sneak up on you out of nowhere; it’s constructed over time—sometimes days or even hours—and symptoms linger long after the concern trying to fix itself. It’s like getting ahead of yourself, knowing how someone else might react to your doing and how it will respond or if it gets out of control.
Symptoms of anxiety attacks include irritability, tension, an inability to sit still. Your mind runs away with you (while panic attacks are brought on by what’s happening in the moment)—I’m going to fail; something bad is going to happen; people are going to yell at me. Physical symptoms include an upset stomach, tightness in the chest, and inability to take deep breaths. An anxiety attack feels like ongoing simmering whereas a panic attack feels like an explosion.
Have you ever felt such a sense of overwhelming worry that you can’t even think? That’s an anxiety attack. It’s not the brief period of overwhelming feeling—it’s an extended period of feeling overwhelmed with distress and/or fear.
What is the Difference Between Panic Attacks and Anxiety Attacks?
But what’s the difference? The difference is key differences like timing, sensations and triggers.
First, timing. Panic attacks happen in an instant—there is no association to anything or build up, you’re just suddenly there in the panic state. Anxiety attacks build over time and they often directly relate to something you’re already worried about and can anticipate—such as a stressful situation or event on the horizon.
Second, sensations. Panic attacks are INTENSE. They feel like a catastrophic emergency is happening in the body/mind. The racing heart, dizziness and inability to breath are so forceful that they can be misperceived as a heart attack or life threatening occurrence. The anxiety attack is less intense, but more chronic. The discomfort can happen and go—but for hours and days at a time.
Third, triggers. Panic attacks can occur when you’re feeling fine and all of a sudden your whole universe comes crashing down around you. Anxiety attacks rarely occur if there’s no reason to stress or be concerned—more often than not, you know something is up and you’ve been able to stress or worry about it for a while when it comes time to have the anxiety attack. For example, if you’re stressed about an upcoming job interview, you may have an anxiety attack leading up to it. But if you’re calm and taking a relaxing spa day for yourself, that’s when the panic attack may come out of nowhere—even if it has nothing to do with the interview.
Finally, duration. Panic attacks are temporary— they start and end within a 10- to 20-minute window. Anxiety attacks can last for hours—if not more—as long as the stressor is ongoing and is not removed.
Think of it this way—a panic attack is a fire alarm that goes off at a blaring sound, gets your attention, and turns off at the same time. An anxiety attack is a low hum of concern that can be difficult to quiet. You see? Understanding the difference makes it easier to assess what’s happening to you and how to proceed.
What Triggers Panic Attacks and Anxiety Attacks?
Panic and anxiety attacks can be triggered by stress, however, the triggers differ. For panic attacks trigger, for example, there might be none—you’re in a nice, quiet, calm room and suddenly your body makes the switch into fight or flight. Alternatively, you can trigger a panic attack at a club where there’s no exit or you’re panicking in an elevator because you have a natural concern about being trapped. It’s important to note, however, that sometimes people have panic attacks for no reason at all and then start panicking about having them again which creates them instead.
Anxiety attacks usually have a trigger. For example, you’re worried about all things finances. You’re concerned about how to fix your relationship. You’re worried about how to make this huge decision on your job. You move to a new city and feel overwhelmed. You start a new job and question if you made the right decision. Your wedding comes to pass and it’s so much pressure even though it’s a good thing. Did you notice that certain situations cause your stress to rise? That’s typically the trigger for your anxiety attack.
Both panic attacks and anxiety can occur when one is sleep deprived, dehydrated, or drinking too much caffeine. When the body’s already running on high, similar to an engine that’s had too much acceleration, it takes very little to push it over the edge.
How to Cope with a Panic Attack
When you experience a panic attack, it feels as if the world is ending as you know it, but there are coping mechanisms. First, they are temporary. They feel as if they’re lasting forever, but they’re not. Your body is not in danger, even if it feels it’s in danger and even if it’s seemingly responding with fear-based actions.
For example, breathing techniques help; breathing in through the nose and out through the mouth with counts of four (inhaling for four, holding for four, exhaling for four) may ease the response from the sympathetic nervous system. If someone feels faint or lightheaded during a panic attack, sitting down and putting their head between their knees might assist.
Another recommendation during a panic attack situates the person into reality—grounding techniques. For example, people can be told to look around and find five things they see, four things they can touch, three things they hear, two things they smell, and one thing they taste. This takes them away from what’s making them panic and brings them back into the present.
Also try confiding in a trusted friend. If you’re alone, try saying “I’m okay, this is just a panic attack” out loud. Sometimes, projecting the feeling on to the outside world makes it feel more real.
After the panic attack, take a moment to regroup. Drink water, take a breather for a few minutes before re-entering a stressful situation. Have you done any of these things? They work but may take time to adjust to them.
How To Reduce An Anxiety Attack
Anxiety attacks can be very debilitating, but there are ways to ease the burden. Since anxiety attacks are connected to something that’s happened or something that’s about to happen, often, trying to remedy the situation helps. Are you anxious about something due? Try to piece it together. Are you fixating on something coming up? Write it down as a brain dump; it’s almost as if when an anxious person’s thoughts leave their mind, it’s less daunting that it keeps spinning around and around.
Sometimes a shift of scenery helps a lot. Go for a walk. Stretch. Dance. Get your body moving so you can redirect that anxious energy to somewhere else. Even one minute of movement can change your mind. Is your blood sugar low? Are you dehydrated? If so, have a snack or drink some water—this could bring on worse anxiety.
Sometimes all you need is to let a family member or friend know that you’re upset and this is what triggered it. Other times, you don’t want to talk and need a comforting distraction like calm music, an exciting TV show, or fun games.
Ultimately, habits are learned over time. If you can establish consistent sleep, regular meals, and scheduled relaxation, you may be able to avoid anxiety attacks in the future. How do you usually relax when feeling overwhelmed? You just need to figure out what’s best for you.
When to Seek Help
Many people experience panic and anxiety attacks and go without help—and that’s fine. However, if they’re happening frequently or interfering with your day-to-day life, it’s time to seek help. A physician, therapist, or counselor can provide you with coping strategies and the information needed to learn what’s going on.
For example, if panic attacks are happening frequently, this could suggest a panic disorder. If anxiety attacks happen every day, this could suggest generalized anxiety or overwhelming stress. A professional can find the distinctions for you and teach you healthy coping mechanisms. It’s nothing to be ashamed of—it’s something to be proud of because it shows you care enough about yourself to fix the situation.
Have you ever confided in someone about how you’ve been feeling? Sometimes that’s all it takes is one conversation to give you the resources you need. You’re not alone.
Final Thoughts
Panic attacks and anxiety attacks may feel the same; however, they are two separate experiences. Panic attacks are sudden and powerful—a racing heart, nausea, dizziness, feeling faint and hyperventilation can take over a person’s body rapidly and unexpectedly. Anxiety attacks happen over time—certain fears activate them with symptoms that last for hours or longer. Knowing the difference can help avoid the dilemma sooner.
Whether you’re on the verge of a panic attack or slipping into one, there’s always something you can do. Breathe, ground yourself, distract yourself, talk to someone—but if it becomes too much, know that it’s okay to ask for help. You don’t have to struggle alone.
The next time you feel that tightness in your chest or your mind wandering into the abyss, breathe and remind yourself that you can take control. What’s one small action step you can take today to restore a sense of peace? You’re more in control than you think.