One minute, you’re enjoying the day and happily checking items off your to-do list. The next, your heart is racing, your chest feels tight, and it seems like the world is closing in.
If you’ve ever felt trapped in your own body with no clear explanation, you’re not alone—and you’re not imagining things. While the terms “panic attack” and “anxiety attack” are often used like they mean the same thing, they’re actually very different experiences with their own symptoms, causes, and patterns. Understanding the difference can be the first step toward reclaiming your calm.
What Is a Panic Attack?
Panic attacks are often associated with panic disorder, but they can also occur in other anxiety disorders, depression, PTSD, or even with no underlying condition. An attack is a sudden episode of intense fear or discomfort that peaks within minutes. It often comes out of nowhere, without an obvious trigger, and involves powerful physical symptoms such as:
- Rapid heart rate or palpitations
- Sweating or chills
- Trembling or shaking
- Shortness of breath
- A feeling of choking
- Chest pain
- Nausea or abdominal distress
- Dizziness or lightheadedness
- Numbness or tingling
- Feeling detached from reality or oneself
- Fear of losing control or “going crazy”
- Fear of dying
These symptoms are so intense that many people think they’re having a heart attack and go to the emergency room. (The American Heart Association has a helpful article on its website that explains some of the key differences.)
What Is an Anxiety Attack?
An anxiety attack is described as a gradual buildup of anxiety in response to a perceived stressor or worry. However, this is not an official medical term used by mental health treatment professionals.
Symptoms of an anxiety attack may include:
- Restlessness or feeling “on edge”
- Difficulty concentrating
- Muscle tension
- Fatigue
- Irritability
- Racing thoughts
- Sleep disturbances
- Increased heart rate and shallow breathing
- A general feeling of dread
Unlike panic attacks, anxiety attacks are typically linked to a specific stressor and can last for minutes to hours. They tend to be less intense but more persistent. For example, some people experience the “Sunday Scaries“—a feeling of anticipatory anxiety related to worry about the upcoming workweek.
Key Differences Between Panic Attacks and Anxiety Attacks
The most noticeable difference between panic attacks and anxiety attacks is how they begin. Panic attacks come on suddenly and without warning. One moment, you feel fine. The next, you’re overwhelmed by an intense wave of fear or physical symptoms. In comparison, anxiety attacks usually build up gradually, and the feelings intensify over time.
Panic attacks peak quickly, usually within 10 minutes. Although terrifying, they often pass within 30 minutes to an hour. On the other hand, anxiety attacks can last much longer. They may ebb and flow over the course of minutes or even hours, depending on the situation and your emotional state.
In terms of triggers, panic attacks may seem to come “out of the blue.” There might be no clear reason for the sudden fear, which can make them even more frightening. Anxiety attacks typically have a more identifiable cause, such as a looming deadline, relationship stress, or health concern.
Ultimately, panic attacks feel more acute and overwhelming, while anxiety attacks tend to feel more drawn-out and tied to worry or stress. However, neither should be ignored.
Treatment Options for Panic and Anxiety Attacks
Whether you’re facing panic attacks, anxiety attacks, or both, it’s important to remember that help is available—and healing is possible. You don’t need to “just deal with it” or figure it all out on your own. With the right support and tools, you can start to feel more in control and more like yourself again.
- Therapy
Talking with a licensed mental health professional is often one of the most effective ways to treat both types of attacks. Two of the most commonly recommended approaches include:
- Cognitive Behavioral Therapy (CBT). This evidence-based therapy helps you understand the connection between your thoughts, feelings, and behaviors. It teaches practical ways to challenge anxious thinking and reduce the fear that fuels panic attacks.
- Exposure Therapy. Often used for panic disorder, this involves gradually and safely exposing yourself to the sensations or situations you fear, helping your brain learn that these experiences aren’t dangerous.
- Medication
For some people, medication is a recommended part of treatment for anxiety or panic attacks. Common options include:
- SSRIs or SNRIs. These are antidepressants that can also reduce anxiety and panic symptoms over time by balancing brain chemistry.
- Beta-blockers. These medications help manage the physical symptoms of anxiety, like a racing heart or trembling.
- Benzodiazepines. Fast-acting anti-anxiety medications that can be useful in acute situations, but they’re typically used short-term due to the risk of dependency.
A psychiatrist or prescribing provider can help you explore the safest, most effective options for your unique needs.
- Lifestyle Support
Small daily changes to your routine can make a big difference in how you feel. Lifestyle changes may include:
- Breathing exercises and grounding techniques. These help you stay present and manage overwhelming symptoms in the moment.
- Physical activity. Movement helps regulate your mood and lowers stress hormones.
- Sleep and nutrition. Quality rest and balanced meals provide the foundation your mind and body need to function well.
- Mindfulness practices. Activities like meditation or gentle yoga can calm your nervous system and reduce anxious thinking.
- Support Groups and Peer Connection
Being around others who understand what you’re going through can be validating. Support groups can reduce feelings of isolation and offer encouragement as you navigate the challenges of life in recovery.
You Are Not Alone
If you’re experiencing recurring panic or anxiety attacks, it’s important to seek help from professionals who understand what you’re going through. At Eagle View Behavioral Health in Bettendorf, Iowa, compassionate care is available to help you understand your symptoms, manage them effectively, and begin to feel like yourself again. Reach out today for a free, confidential assessment.
