Panic Attack vs Anxiety Attack: Key Differences

For some individuals, a sudden sense of dread and fear can overwhelm them at seemingly unexpected moments. Add shortness of breath, sweating, and a racing heartbeat, and you’ve got the elements of a panic or anxiety attack. However, what most people may not know is that there is actually a difference between a panic attack vs anxiety attack. These terms are often used interchangeably to describe similar symptoms, but understanding how they differ can help individuals get the support they need.

This article will explain the differences between these two conditions and teach you how to cope if you experience the symptoms of either one.

What is a Panic Attack?

A panic attack is a sudden, intense feeling of fear that can happen without warning and can cause severe physical reactions, even when there is no real danger or threat [*]. Panic attacks are often unpredictable and unprovoked, which makes them even more stressful to experience. Because of how intense and unpredictable they are, panic attacks can have a negative effect on one’s quality of life.

Panic attacks often include a fear of dying or losing control. They may also occur as part of another mental health condition, such as Panic Disorder [*].

Symptoms of Panic Attacks

There are several ways to determine if what you’re feeling is actually a panic attack happening. Symptoms include:

• Rapid heart rate (may be accompanied by chest pain)
• Feelings of intense fear or terror
• Fear of a loss of control
• Fear that you might die
• Sweating
• Trembling
• Chills
• Nausea
• Hyperventilation
• A choking sensation
• Feeling detached from reality (derealization) or yourself (depersonalization)

Causes of Panic Attacks

Panic attacks rarely arise from one isolated factor. Instead, they result from a combination of biological, psychological, and environmental influences.

It’s important to understand this because knowing the different factors behind panic attacks can prevent unnecessary self-blame and help people manage their symptoms.

Here are some of the key factors that can contribute to panic attacks

• Genetics: If panic attacks or panic disorder run in the family, such as in a parent or sibling, other family members may be more likely to experience similar issues.
• Temperament: Some individuals simply have a heightened sensitivity to stress. Their nervous systems respond more intensely or more quickly. People who tend toward perfectionism or strong emotional reactions may find themselves at greater risk.
• Stressful life events: Events such as losing a loved one, ending a significant relationship, or enduring prolonged uncertainty can take a serious toll on anyone. These stressful events can, over time, put a heavy burden on both the mind and body.
• Changes in brain function: The brain uses a delicate system of chemical messengers to help regulate emotional balance. When this is disrupted, whether due to chronic stress or other physiological changes, the brain's threat-detection system can become hypersensitive, which triggers intense responses.

What is an Anxiety Attack?

Unlike panic attacks, anxiety attacks are a response to perceived threats or stressors. They are also defined by feelings of overwhelming apprehension, distress, fear, or worry. However, another difference to panic attacks is that anxiety attacks are characterized by a sense of dread that gradually builds up. Anxiety attacks often last longer than panic attacks, though they may vary in intensity. While anxiety attacks themselves are not recognized as a distinct condition in the DSM-5, they are one of the features of anxiety disorders [*].

What Does an Anxiety Attack Feel Like?

Anxiety attacks feel similar to panic attacks when it comes to physical symptoms, but the cause of dread, fear, or worry is due to an actual potential danger or threat. Here’s what anxiety attacks can feel like:

• Feeling of fear or intense uneasiness
• Having uncontrollable or obsessive thoughts
• Excessive worrying about potential dangers or threats
• Rapid heart rate
• Cold and clammy hands
• Muscle tension
• Nausea
• Dry mouth
• Inability to stay calm or keep still
• Restlessness
• Difficulty sleeping
• Difficulty concentrating
• Highly irritable

Causes of Anxiety Attacks

There are several causes that may trigger anxiety attacks. They include:

• Prolonged stress: Constant stressors that may be related to work or personal life
• Substance use: Misusing alcohol or drugs can worsen anxiety
• Trauma: Previous traumatic experiences may trigger anxiety attacks or cause anxiety disorders
• Other health issues: Serious or chronic illnesses may contribute to anxiety

Key Differences Between Panic Attacks vs Anxiety Attacks

There are several key differences between panic attacks and anxiety attacks, including the following:

• Anxiety attacks develop gradually, while the onset of a panic attack is very sudden
• Panic attacks may be triggered unexpectedly or by something in the present, while anxiety attacks are typically triggered by a future event that’s causing stress
• The physical symptoms of an anxiety attack may not be as intense, while panic attack symptoms are usually physically overwhelming
• Anxiety attacks tend to last longer (hours or days) while panic attacks are intense but brief (usually over within 30 minutes)
• Panic attacks can leave you feeling drained or scared of having another attack, while anxiety attacks can cause residual worry and nervousness
• Persistent anxiety attacks may lead to a Generalized Anxiety Disorder (GAD) diagnosis, while recurring panic attacks may be diagnosed as Panic Disorder

How to Cope with Panic and Anxiety Attacks

Fortunately, there are effective ways to cope with panic and anxiety attacks.

Coping with Panic Attacks

Panic attacks may require a combination of coping strategies, therapy, medication, and even support groups. Here’s how to cope with a panic attack:

• Focus on deep breathing exercises (it may help to have a paper bag to breathe into)
• Do progressive muscle relaxation, which is a technique that involves tensing and then relaxing different muscle groups
• Practice grounding techniques, such as the 5-4-3-2-1 senses technique
• Maintain a balanced diet, and try to reduce caffeine and alcohol intake, which may exacerbate symptoms
• Exercise regularly to release endorphins and neurotransmitters that reduce feelings of panic and improve mood
• Try Cognitive Behavioral Therapy (CBT), which can help you change thought patterns that may lead to panic attacks
• If prescribed medication such as selective serotonin reuptake inhibitors (SSRIs), take as directed to manage symptoms
• Join support groups that provide safe spaces to share experiences and learn coping strategies for panic attacks

Coping with Anxiety Attacks

Similarly, managing anxiety attacks may involve a combination of effective coping strategies, lifestyle changes, and therapy. Here are ways you can cope:

• Using techniques like deep breathing, progressive muscle relaxation, and grounding techniques can provide first aid to individuals experiencing anxiety attacks
• Avoiding triggers (when possible) and reducing caffeine and alcohol intake are lifestyle changes that can alleviate negative symptoms
• CBT can also be effective by helping individuals understand and modify thought patterns that lead to anxiety attacks
• Regularly taking prescribed medications (e.g., fast-acting benzodiazepines and SSRIs) can help manage symptoms

The Bottom Line

While panic attacks and anxiety attacks are very similar in nature and feature many of the same symptoms, they are still separate conditions with distinct differences. Knowing these key distinctions is important for affected individuals to use the appropriate coping strategies. Whether you encounter a panic attack or a bout of anxiety, being prepared with this knowledge can help you get through them with trust in yourself and confidence.

For more resources on coping with anxiety, try any of our anxiety worksheets.

References:

1. Barnhill J. Panic Attacks and Panic Disorder. August 2023.
2. Substance Abuse and Mental Health Services Administration. Impact of the DSM-IV to DSM-5 Changes on the National Survey on Drug Use and Health [Internet]. June 2016.
3. Substance Abuse and Mental Health Services Administration. Impact of the DSM-IV to DSM-5 Changes on the National Survey on Drug Use and Health [Internet]. June 2016.