May is Anxiety Awareness Month and Mental Health Month, a time when people may intentionally pause to check in with their emotional well-being. If you’ve ever felt anxious, stressed, or overwhelmed, you may have wondered why you feel that way and how to cope with those feelings. For some people, learning more about the difference between a panic attack vs. anxiety attack can be helpful for their mental health journey.
Understanding more about the difference between a panic attack and an anxiety attack doesn’t mean labeling yourself or jumping to conclusions. When you better understand what your body and mind may be doing, you may feel better equipped to seek anxiety help. That may look like self-support strategies, grounding exercises, or connecting with a licensed therapist.
What is a panic attack?
A panic attack refers to a sudden episode of intense fear or discomfort that reaches a peak within minutes. They can happen unexpectedly, sometimes without a clear trigger.
While symptoms can vary from person to person, common panic attack symptoms may include:
- Rapid or pounding heartbeat
- Sweating
- Trembling or shaking
- Shortness of breath or hyperventilating
- Chest pain or discomfort
- Nausea
- Dizziness or a feeling of passing out
- Chills or hot flashes
- Numbness or tingling
- A sense of impending doom or danger
- Fear of dying or fear of losing control
- Feeling detached from reality or dissociating
Panic attack symptoms typically reach peak intensity within minutes, often around 10 minutes. However, symptoms may linger longer.
Some people experience a single panic attack in their lifetime, while others may have recurring episodes. When panic attacks are frequent and accompanied by other symptoms, such as persistent worry, a licensed mental health professional may evaluate for conditions like panic disorder.
What does a panic attack feel like?
Some people describe a panic attack as a sudden wave of fear or discomfort. It may feel like your heart is racing, thoughts are spiraling, or that something catastrophic is happening.
For some, they may be accompanied by crying spells or overwhelm. For others, they may experience a freeze response or an internal experience that doesn’t match what’s visible on the outside. Some people informally refer to this as a silent panic attack, though it is not a clinical term.
What is an anxiety attack?
Unlike panic attacks, the term anxiety attack is not a formal clinical diagnosis. However, some people use it to describe a period of heightened stress that builds over time.
An anxiety attack is often connected to a certain stressor, trigger, or worry. It may be tied to a specific event, deadline, conflict, or ongoing concern. Symptoms may feel intense, but they may develop more gradually than a panic attack.
Signs of an anxiety attack can also vary from person to person, but common signs may include:
- Excessive worry or dread
- Feeling like you can’t relax
- Fatigue or exhaustion
- Trouble concentrating
- Restlessness or feeling on edge
- Feeling irritable
- Trouble sleeping
Anxiety attacks may persist for hours or even days, especially if the stressor remains present. Some people may live with a near-constant feeling of anxiety. Others may experience anxiety only in certain situations, such as public speaking or major life transitions.
What does an anxiety attack feel like?
Some people may feel like an anxiety attack feels like uncontrollable worrying or a feeling of uneasiness. It may feel like you’re fixating on the worst-case scenario, replaying conversations, anticipating negative outcomes, or stuck in loops of “what if” thinking. Physically, some people may experience muscle tension. For example, shoulders may feel tight.
What is the difference between a panic attack vs. anxiety attack?
When comparing a panic attack vs. anxiety attack, a few differences include:
Onset:
- Panic attacks usually come on suddenly and reach peak intensity quickly.
- Anxiety attacks typically build gradually in response to a stressor, trigger, or perceived threat.
Trigger:
- Panic attacks may occur without an obvious trigger.
- Anxiety attacks can often be linked to identifiable stressors, such as work stress, moving, or relationship issues.
Intensity and duration:
- Panic attacks are often described as more intense, but they usually peak quickly, within 10 minutes or less of starting.
- Anxiety attacks may be less intense but chronic.
It’s important to note that these experiences may overlap. For example, anxiety may escalate into a panic attack. People’s experiences can vary.
The goal of understanding these differences isn’t to self-diagnose. Instead, it may help you better recognize patterns in your own mental health.
Coping tools for anxiety and panic attacks
While coping tools should not be a replacement for professional mental health care, coping techniques may help calm during moments of distress.
Some examples of coping tools include:
- Diaphragmatic breathing: Diaphragmatic breathing refers to deep breathing to help you relax and manage stress. This may look like slowly inhaling through your nose, allowing your belly to rise, and exhaling through your mouth.
- Box breathing: Box breathing involves inhaling for four counts, holding for four, exhaling for four, holding for four.
- Grounding exercises: For example, naming five things you see, four you feel, three you hear, two you smell, and one you taste.
- Progressive muscle relaxation: Progressive muscle relaxation involves tensing and releasing muscle groups from head to toe to reduce physical tension.
- Gentle distraction: For example, putting together a puzzle, talking to a friend, or watching a comforting show.
- Sensory grounding: Even something simple like taking a shower and focusing on the sensation of warm water can be grounding.
- Changing your environment: If possible, step outside, move to a quieter room, or briefly leave a stressful situation. Sometimes a shift in surroundings can interrupt the cycle.
These tools can be forms of self-care that may help support emotional regulation. However, if anxiety or panic symptoms are frequent, intense, or interfering with daily life, seeking professional mental health support may be an important next step.
How to help someone having a panic attack or anxiety attack
It can be challenging or overwhelming to watch someone you care about struggle with a panic or anxiety attack. However, your calm presence can make a meaningful difference.
For example, you may consider these supportive approaches:
- Stay calm: Your calm demeanor may help them regulate.
- Encourage slow breathing: For example, suggest doing a breathing exercise, such as box breathing, together.
- Use grounding cues: Ask simple questions about what they see, hear, smell, feel, or taste.
- Suggest a change of location: Changing environments may help.
After the anxiety or panic passes, checking in later can help reinforce that they’re not alone.
Therapy for anxiety and panic attacks
If panic or anxiety is impacting your daily life, therapy can offer a safe space for support. Different therapeutic approaches may be used depending on the individual’s needs. For example:
- Cognitive Behavioral Therapy (CBT): CBT focuses on identifying and reframing unhelpful thought patterns and behaviors.
- Acceptance and Commitment Therapy (ACT): ACT focuses on accepting internal experiences while committing to values-based action.
- Exposure therapy: Exposure therapy involves gradually and safely confronting feared situations to reduce avoidance behaviors.
A licensed therapist can tailor treatment to your experiences, feelings, and goals. If you’re unsure where to begin, exploring therapists on findmytherapist.com can be a helpful first step.
Takeaway
During Anxiety Awareness Month, conversations about mental health and anxiety may become more prevalent. Understanding the difference between a panic attack vs. anxiety attack can help you make sense of your experiences without judgment.
Therapy can be a space to unpack patterns, reduce fear, and build confidence in managing your emotional world. If you’re ready to take the next step, consider exploring therapist options at findmytherapist.com and connect with a licensed professional who can walk alongside you in your healing journey.