The difference between Panic Attacks and Anxiety Attacks

Sometimes our minds and bodies feel scared or worried. These feelings can be big and strong. You might feel your heart beat fast or your hands get sweaty. You might feel dizzy, shaky, or like something bad is going to happen. These strong feelings can be part of something called a panic attack or an anxiety attack.

Even though these two sound similar, they are not the same. Let’s talk about what they mean and how they feel.

What is a panic attack?

A panic attack is when your body suddenly feels very scared—even if there’s no real danger around you. It can happen without warning. One moment you’re fine, and the next you feel like something terrible is going on.

Your heart might beat very fast. You may find it hard to breathe. You could feel dizzy, shaky, or sweaty. Some people feel like they’re going to faint or even die—but they are safe. A panic attack usually doesn’t last long. It often goes away after 10–20 minutes.

What is an anxiety attack?

An anxiety attack is a little different. It builds up more slowly. It starts when you feel worried or scared about something. Maybe you’re nervous about a test, a job interview, or talking to someone new. That worry gets bigger and bigger until your body feels tense and uncomfortable.

During an anxiety attack, you may feel restless, your chest might feel tight, or you might have a hard time focusing. It can last for a while, sometimes hours or even days if the stress keeps going.

How panic and anxiety attacks feel different

• Panic attacks come quickly. They can surprise you. You might not even know why it’s happening.
• Anxiety attacks grow slowly. You feel nervous at first, then more and more scared.
• Panic attacks are intense but short. They usually stop after a few minutes.
• Anxiety attacks can last longer. They may not feel as intense at first, but they can wear you out over time.

What causes panic attacks?

No one knows exactly why panic attacks happen, but they can be triggered by stress, big life changes, or even certain health conditions. Sometimes, there is no clear reason at all. That can be scary.

But remember, your body is just trying to protect you, even if it’s overreacting.

What causes anxiety attacks?

Anxiety attacks are often caused by stress and worry. When you think too much about things that might go wrong, your brain feels unsafe. It keeps sending messages to your body that you are in danger, even if you’re not. That’s why you feel nervous or scared for a long time.

What do they have in common?

Even though panic attacks and anxiety attacks are different, they share some things too. Both can make you feel:

• Scared or nervous
• Tired afterwards
• Like you need to be alone
• Like something is wrong with your body

But here’s something important: these feelings are not your fault. You are not weak. Your brain and body are just reacting to something they think is scary.

What can you do if you have an attack?

When you feel a panic or anxiety attack coming on, there are a few things you can try:

1. Breathe slowly. Take a deep breath through your nose. Hold it for a second. Then breathe out through your mouth. Do this a few times. It can help calm your body down.
2. Look around you. Try naming 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 helps bring you back to the present moment.
3. Remind yourself that this will pass. Panic and anxiety attacks don’t last forever. You are safe, even if it doesn’t feel like it right now.
4. Talk to someone you trust. Sharing how you feel can help take away some of the fear.

When should you ask for help?

It’s okay to ask for help. It’s brave! If panic or anxiety attacks happen a lot, or make it hard for you to do everyday things like going to school, work, or seeing friends, it might be time to talk to a therapist.

A therapist is someone who helps people feel better when they’re having a hard time. They can teach you new ways to handle stress and calm your body and mind.

At Meela, we believe that everyone deserves support. Whether you want to talk to someone in person or from the comfort of your home, we’re here for you. Some people like to meet a therapist face-to-face. Others feel better starting with online therapy.

Meela offers both, so you can choose what works best for you.

You’re not alone

Many people have panic and anxiety attacks. You might not see it, but others around you could be going through the same thing. You are not broken. You are not strange. You are just human, and humans feel big feelings sometimes.

If you’ve been feeling overwhelmed or afraid, take a deep breath. You’re not alone, and you don’t have to go through this by yourself. Whether it’s with small steps or big ones, healing is possible, and Meela is here to walk with you every step of the way.