Do You Know the Difference Between Panic and Anxiety?

SYMPTOMS	ANXIETY ATTACK	PANIC ATTACK
Excessive apprehension and worry	✓
Persistent irritability	✓
Restlessness and inability to relax, or feeling wound up or on edge	✓
Difficulty concentrating or mind going blank	✓
Sleep disturbance	✓
Easily fatigued	✓
Palpitations, pounding heart, or accelerated heart rate	✓	✓
Feeling dizzy, unsteady, light-headed, or faint	✓	✓
Sweating	✓	✓
Nausea or abdominal distress (churning in the stomach)	✓	✓
Fear of losing control or “going crazy”		✓
Fear of dying		✓
Feel like you are having a heart attack or on the verge of dying		✓
Sense of impending doom or danger		✓
Derealization (feelings of unreality) or depersonalization (being detached from oneself)		✓

Panic Attacks

What does a panic attack feel like?

Panic attacks come on suddenly and involve significantly intense and often overwhelming fear and discomfort.

Panic attacks can feel severe and have multiple physical symptoms, such as lightheadedness, difficulty breathing, and sometimes chest pain.

However, everyone has a different sensitivity, and the presentation of their physical symptoms will vary.

The main characteristic differentiating panic from anxiety is feeling an impending sense of doom, dread, terror, and worry that something terrible will happen.

The difference between a panic attack and an anxiety attack is that a panic attack is more intense and overwhelming, and it has a more sudden onset. It’s like being hit by a wave, and it can take your breath away. An anxiety attack is more of a slow burn, it builds over time and can last a while.

Andrew Huberman, Neuroscientist at Stanford University School of Medicine

During a panic attack, a person may begin sweating and trembling, their heart starts pounding (and may feel like it will break out of their chest), they may have trouble breathing, and they start to feel extremely dizzy, fearful, and nauseous.

The physical symptom can feel painful or sharp for some people, and they may believe they are experiencing a heart attack due to rapid heart rate and chest pain, with some people genuinely believing they are going to die.

It is not uncommon that following a panic attack, people may feel stressed and worried about the occurrence of additional panic attacks or the consequences of losing control.

How long do they last?

A panic attack can start suddenly; symptoms tend to reach their peak after about 10 minutes. After around 30 minutes, the symptoms tend to settle, although the effects may last longer. Usually, panic attacks can last between a few minutes and an hour.

What causes them?

Panic attacks can occur either in response to a clear trigger (such as a phobia or stressful situation) or without an obvious cause, sometimes happening even during calm moments. Because they often come on suddenly, they may feel unpredictable or “out of the blue.”

Over time, some people notice patterns—for example, panic arising in specific places like supermarkets.

While the exact causes are not fully understood, factors such as brain chemistry, genetics, personality traits, and family history of anxiety may increase the likelihood of experiencing panic attacks.

What are some possible triggers for panic attacks?

Although unexpected panic attacks do not seem to be caused by anything in particular, panic attacks can be triggered by similar situations. Below is a list of possible triggers for these types of attacks, although it is worth noting that some of the triggers may be specific to a type of anxiety condition:

• Stressful job
• Social situations
• Exposure to a phobia
• Reminders of traumatic experiences or memories
• Worries associated with a chronic illness
• Drug or alcohol withdrawal
• Overconsumption of caffeine
• Financial pressure
• Relationship problems
• Changing life situations, such as moving house or getting a new job

Can panic attacks occur at any time of day?

Panic attacks can occur very suddenly without any noticeable cause. Because of this, they can occur at any time of the day, including when at work or school, when driving a car, or even in the middle of the night when fast asleep.

Anxiety Attacks

What do they feel like?

Anxiety attacks, unlike panic attacks, are not recognized by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). However, they are usually experienced as symptoms of other conditions such as generalized anxiety disorder, OCD, health anxiety, social anxiety disorder, or specific phobias.

Anxiety attacks usually present as strong feelings of worry, fear, or distress that may build up gradually. This can also develop into emotional symptoms such as being restless, irritable, and feeling wound up or on edge. A person might experience physical symptoms such as muscle tension and difficulty sleeping.

People’s daily functioning can still be severely impaired by persistent anxiety without having any panic attacks.

How long do they last?

The symptoms of anxiety can often build up and continue for a long period, days, or even months at a time.

Anxiety does not tend to peak in the same way that panic does. A person is more likely to stay consistently anxious until the fearful situation is over or until symptoms fade away on their own.

What causes them?

Anxiety often relates to anticipating a stressor or the feeling that something bad might happen. Triggers vary depending on the type of anxiety—for example, someone with social anxiety may feel intense worry before a presentation or at a crowded party.

In some cases, the source of anxiety is harder to identify. People may experience ongoing, free-floating anxiety—persistent worry without a clear cause—that can last for days, weeks, or even months.

Can anxiety lead to panic?

Some people with anxiety may progress to panic attacks. If a person with panic or anxiety disorder suspects a panic attack may happen, they could experience a rush of anxiety in anticipation of a panic attack.

This can result in all the same symptoms of anxiety attacks, which may, in turn, trigger the panic attacks themselves.

For example, those who are worried or fearful about enclosed spaces may experience a panic attack when in an elevator.

Certain anxiety conditions can be a cause of anxiety and subsequent panic attacks, and each condition has its own specific causes and associated symptoms:

• Generalized anxiety disorder – the presence of excessive anxiety and worry about a variety of topics, events, and situations.
• Obsessive-compulsive disorder – a condition marked by unwanted repeated thoughts (obsessions) and behaviors (compulsions) that interfere with daily life.
• Social anxiety disorder – a condition associated with the irrational fear and anxiety of being watched, judged, or embarrassing oneself.
• Specific phobias – this features the irrational fear of an object, place, or situation, e.g., fear of spiders (arachnophobia), or open spaces (agoraphobia).
• Separation anxiety disorder – the excessive fear of being separated from the primary caregiver.

When Should You Seek Treatment or Support?

It is important to note that anxiety and panic attacks do not largely affect an individual’s daily life for a period of time, as these emotions are normal for a human being to some extent.

It’s worth looking for help if panic attacks or anxiety attacks impact your ability to function normally (e.g., do your job and everyday activities).

Suppose you have started to avoid certain places or situations that cause you distress, such as socializing with certain people or avoiding areas where you have previously experienced anxiety or panic attacks. In that case, this is also a sign to seek help.

In the short term, avoiding anxious or fearful situations can make a person feel safe, but this is a problem in the long term, as avoidance can keep people anxious.

Diagnosing panic and anxiety attacks

The first step in diagnosing panic disorder or an anxiety condition usually involves talking with a doctor or mental health professional, such as a psychologist or psychiatrist.

They may review medical history, conduct a physical exam, and ask about symptoms—their frequency, severity, and impact on daily life. These evaluations help rule out medical causes and guide diagnosis.

According to the DSM-5, panic attacks are classified as expected (linked to a specific fear) or unexpected (without a clear trigger).

A panic attack is defined as experiencing at least four symptoms—such as chest pain, shortness of breath, or fear of losing control—that occur suddenly.

For panic disorder, the attacks must be recurrent and lead to significant changes in behavior or ongoing worry about future attacks.

Unlike panic attacks, “anxiety attacks” are not an official DSM-5 diagnosis. Instead, ongoing symptoms may be diagnosed as an anxiety disorder, such as generalized anxiety or social anxiety disorder, depending on the presentation.

Treatment

People may find that some techniques work better for them than others, whilst some may try a combination of treatments to improve well-being.

Psychotherapy

Psychotherapies are beneficial for better understanding symptoms and developing methods of managing them. Cognitive behavioral therapy (CBT) is a popular psychotherapy recommended for those with panic or other anxiety disorders.

CBT helps individuals identify the thoughts that contribute to fear or anxiety and learn to challenge them, replacing them with realistic and helpful ones.

Exposure therapy is another type of psychotherapy that is mostly recommended for those with specific phobias. This therapy involves gradually exposing the individual to the feared object or situation whilst practicing relaxation techniques.

Over time, the source of the fear should become less frightening for the individual, and there should be fewer anxiety attacks as a result.

Medication

Medication may be used to help manage the symptoms of panic or anxiety disorders, often alongside therapy or lifestyle strategies.

Common options include antidepressants such as selective serotonin reuptake inhibitors (SSRIs), anti-anxiety medications like benzodiazepines (usually prescribed short-term due to risk of dependence), and beta blockers, which can ease physical symptoms like a racing heartbeat.

The choice to use medication, and which type, should always be discussed with a qualified healthcare professional, as treatment needs vary from person to person.

Lifestyle Strategies for Managing Panic and Anxiety Attacks

Small, consistent changes to daily life can make panic and anxiety feel easier to manage. Here are six strategies to try:

1. Learn Your Triggers

Keep track of when panic or anxiety shows up. Write down what was happening beforehand, how you felt, and any physical sensations.

Over time, patterns may appear—like certain places, people, or times of day—that give you clues about your triggers. This awareness makes it easier to prepare for difficult moments.

2. Set Boundaries With Stress

If overwork or pressure from others fuels your anxiety, practice saying no or limiting extra commitments.

Even small boundaries—like scheduling short breaks at work or turning off notifications in the evening—can reduce stress and help prevent attacks.

3. Practice Deep Breathing

When panic rises, your body often speeds up. Slow, controlled breathing can send a calming signal to your nervous system.

Try this: breathe in through your nose for four counts, hold for four, and exhale through your mouth for six. Repeat until your body feels steadier.

4. Use Relaxation Techniques

Progressive muscle relaxation or visualization can ground you in the moment. For muscle relaxation, tense one area of your body (like your shoulders) for a few seconds, then release.

For visualization, picture a safe or calming place and imagine yourself there. Practicing regularly makes these techniques more effective when anxiety strikes.

5. Build a Support System

Talk to a trusted friend, family member, or support group about what you’re experiencing. Simply sharing your struggles can ease the weight.

Let people know how they can help—for example, sitting with you during an attack or reminding you to focus on your breath.

6. Prioritize Healthy Habits

Good sleep, regular movement, and balanced meals give your body the stability it needs to cope with stress. Limiting caffeine, alcohol, and drugs can also reduce spikes in anxiety symptoms.

Even gentle routines—like daily walks or winding down before bed—can make a difference over time.