The difference between panic attacks and anxiety attacks.

Sometimes we feel fear or worry in both body and mind. These feelings can be intense. You might notice your heart racing or your hands getting sweaty. You may feel dizzy, shaky, or have a sense that something bad is about to happen. These strong reactions can be part of what is called a panic attack or an anxiety attack.

Although these two experiences are similar, they are not the same. Let’s explore what they mean and how they actually feel.

What characterizes panic attacks and anxiety attacks?

Panic attacks feel like this:

• Panic attacks come on suddenly and unexpectedly, often without any obvious reason. They are very intense but usually fade within a few minutes.

Anxiety attacks feel like this:

• Anxiety attacks, on the other hand, develop gradually. You start feeling nervousness that grows into stronger and more persistent fear.

Panic attacks are short-lived and overwhelming, while anxiety attacks can last longer and be more draining over time, even if they don’t feel as intense initially.

What is a panic attack?

A panic attack is when your body suddenly reacts with intense fear, even when there is no real danger around you. It can come without warning. One moment you feel fine, and the next it feels like something terrible is happening.

Your heart may race. You might have trouble breathing. You could feel dizzy, shaky, or start sweating. Some people feel like they might faint or even die, despite being safe. A panic attack usually doesn’t last long and typically subsides after 10 to 20 minutes.

What is an anxiety attack?

An anxiety attack develops differently. It builds up gradually. It starts when you feel worry or fear about something. Maybe you’re nervous about a test, a job interview, or talking to someone new. The worry grows until your body feels tense and uncomfortable.

During an anxiety attack, you may feel restless, have pressure on your chest, or find it hard to concentrate. It can last longer, sometimes hours or even days if the stress continues.

What causes panic attacks?

No one knows exactly why panic attacks happen, but they can be triggered by stress, major life changes, or certain health conditions. Sometimes there’s no obvious cause at all. This can feel frightening. But remember, your body is actually trying to protect you—even if it’s overreacting.

What causes anxiety attacks?

Anxiety attacks often come from stress and worry. When you overthink what might go wrong, your brain signals danger. It keeps sending warning signs to your body even when there is no real threat. That’s why feelings of nervousness or fear can linger for a long time.

What do they have in common?

Despite their differences, panic and anxiety attacks share some features. Both can make you:

• Feel scared or nervous
• Feel exhausted afterward
• Want to be alone
• Feel like something is wrong with your body

But remember this important fact: these feelings are not your fault. You are not weak. Your brain and body are simply reacting to what they perceive as a threat.

What can you do if you experience an attack?

If you feel a panic or anxiety attack coming on, here are some things you can try:

1. Practice mindful breathing.

Take a slow, deep breath in through your nose, hold it for a moment, then gently breathe out through your mouth. Repeat several times to help your body relax.

2. Bring yourself back to the present.

Look around and 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. This grounding exercise helps shift your focus away from fear.

3. Remind yourself that the attack is temporary.

Panic and anxiety attacks don’t last forever. You are safe, even if it doesn’t feel that way right now.

4. Reach out to someone you trust.

Talking about how you feel can lighten the burden and help you feel supported.

How can therapy help you manage panic and anxiety attacks?

Seeking help is a sign of strength. If panic or anxiety attacks happen often or affect your daily life, such as work, school, or social relationships, therapy can be an important step toward feeling better. Therapy can help you:

• Identify and challenge negative thought patterns that fuel anxiety
• Learn effective breathing and relaxation techniques to manage physical symptoms during an attack
• Gradually confront and reduce fear of anxiety-triggering situations
• Develop practical coping strategies to lessen the intensity and frequency of attacks
• Understand and manage your personal triggers
• Build self-compassion and reduce shame or guilt related to anxiety

Understand your anxiety and worry better.

Wondering if your feelings are normal worry or something more? The GAD-7 anxiety test, used in healthcare, can help clarify. Based on your answers, the test assesses your anxiety from minimal to severe. It’s a useful first step to understand whether you can manage your anxiety yourself or if professional support could benefit you.

Take the anxiety test here.