Many people use the terms panic attack and anxiety attack interchangeably, but in reality, they are not the same. As a counselling psychologist, I often meet clients who wonder, “How do I know if I had a panic attack or an anxiety attack?”
Understanding the difference between panic and anxiety attacks is important because it helps you identify your symptoms, find the right coping strategies, and seek effective treatment.
In this blog, we’ll explore the key differences, symptoms, causes, treatment options, and coping tips for panic vs anxiety attacks.
Panic Attack vs Anxiety Attack: The Key Differences
Both panic and anxiety attacks involve intense emotional and physical distress. However, they differ in onset, duration, and intensity.
- Panic Attack:
- Sudden and unexpected
- Peaks within minutes
- Intense physical symptoms (chest pain, racing heart, dizziness)
- Often mistaken for a heart attack
- Anxiety Attack:
- Gradual build-up of stress and worry
- Lasts for hours or even days
- Emotional symptoms like excessive worry, irritability, and restlessness
- Feels more prolonged but less intense than panic attacks
👉 In short: A panic attack hits like a storm, while an anxiety attack builds like a heavy cloud over time.
Panic Attack Symptoms
Recognizing panic attack symptoms can help you differentiate them from other conditions:
- Rapid heartbeat or palpitations
- Chest pain or tightness
- Shortness of breath or choking sensation
- Dizziness or fainting
- Sweating, chills, or hot flashes
- Tingling or numbness in hands and feet
- A sudden fear of dying or “losing control”
Anxiety Attack Symptoms
Unlike panic, anxiety attack symptoms build up gradually and often stay for a longer duration:
- Excessive worry or rumination
- Restlessness, irritability
- Muscle tension or headaches
- Trouble concentrating
- Sleep disturbances (insomnia, restless sleep)
- Feeling easily fatigued
- Ongoing sense of dread or uneasiness
Causes and Triggers of Panic and Anxiety
The causes of panic and anxiety attacks are often a mix of biological, psychological, and environmental factors. Common triggers include:
- Major life stress (job loss, relationship conflict, moving homes)
- Chronic stress and burnout
- Trauma or past negative experiences
- Family history of anxiety or panic disorders
- Substance use (caffeine, alcohol, drugs)
- Certain medical conditions or medications
👉 Keeping a symptom diary is a useful self-help tool to identify your personal triggers.
How Psychologists Diagnose Panic vs Anxiety
Mental health professionals use clinical interviews, questionnaires, and symptom history to distinguish between panic and anxiety attacks. Unlike medical illnesses, there isn’t a blood test or scan for these conditions, but clear diagnostic criteria guide treatment.
A psychologist’s role is to explore:
- Frequency and intensity of attacks
- Emotional vs physical symptoms
- Underlying stressors or trauma
- Impact on daily functioning
Treatment for Panic and Anxiety Attacks
The good news is that both panic disorder and anxiety disorders are highly treatable with the right approach.
1. Therapy
- Cognitive-Behavioral Therapy (CBT): Helps challenge unhelpful thought patterns that trigger attacks.
- Exposure Therapy: Safely reduces avoidance behaviors linked with panic.
- Mindfulness-Based Therapy: Calms the mind and reduces rumination.
2. Medication (psychiatrist prescribed)
- Antidepressants (SSRIs, SNRIs)
- Anti-anxiety medications
- Beta-blockers for physical symptoms
3. Self-Help & Coping Strategies
- Deep breathing and grounding exercises
- Meditation and progressive muscle relaxation
- Journaling thoughts and tracking triggers
- Regular physical activity
- Reducing caffeine, alcohol, and nicotine
Lifestyle Tips to Prevent Panic & Anxiety
Small lifestyle shifts can help reduce the risk of panic and anxiety attacks:
- Maintain sleep hygiene (7–8 hours daily)
- Eat balanced, nourishing meals
- Limit caffeine and alcohol
- Stay active with regular exercise
- Practice relaxation techniques daily
- Build a strong support system (friends, family, therapy)
When to Seek Professional Help
It’s important to seek help if:
- Attacks are frequent or unpredictable
- You constantly worry about the next episode
- Symptoms affect your work, studies, or relationships
- You feel hopeless or have thoughts of self-harm
Remember: Reaching out to a mental health professional is a sign of courage, not weakness. With therapy and the right treatment plan, you can learn to manage panic and anxiety effectively.
Conclusion
The difference between panic attack and anxiety attack lies mainly in intensity and duration. Panic attacks come suddenly and feel overwhelming, while anxiety attacks develop gradually and linger longer.
Whether you experience panic or anxiety, both are treatable with therapy, coping strategies, and lifestyle changes. If these symptoms sound familiar, consulting a counselling psychologist or mental health professional can guide you toward recovery.
👉 You are not alone—help and healing are always possible.
Frequently Asked Questions (FAQ)
1. Can anxiety attacks feel like panic attacks?
Yes. Anxiety attacks and panic attacks share overlapping symptoms such as rapid heartbeat, restlessness, and chest discomfort. However, panic attacks are sudden and peak within minutes, while anxiety attacks build gradually and last longer.
2. Do panic attacks go away on their own?
Most panic attacks peak within 10–20 minutes and then fade on their own. However, without learning coping strategies, fear of future attacks can make them recur. Therapy and self-help tools can reduce both frequency and intensity.
3. How do I know if it’s anxiety or panic?
If your symptoms come on suddenly, feel overwhelming, and peak quickly, it’s likely a panic attack. If your distress builds over time with ongoing worry and tension, it’s more likely an anxiety attack.
4. What is the best treatment for panic and anxiety attacks?
The most effective treatment usually combines therapy (especially Cognitive-Behavioral Therapy or CBT), lifestyle changes, and sometimes medication prescribed by a psychiatrist. Mindfulness and deep breathing also help reduce immediate symptoms.
5. Can lifestyle changes prevent panic or anxiety attacks?
Yes. Getting enough sleep, reducing caffeine and alcohol, practicing relaxation techniques, and maintaining regular exercise can significantly lower the risk of both panic and anxiety attacks.