The Difference Between Anxiety and Panic Attacks

Feeling anxious from time to time is part of life, but sometimes anxiety symptoms can escalate into something much more overwhelming. You might find your heart racing, your breathing shallow, or your mind unable to focus—all signs that anxiety is taking a stronger hold. If you’ve ever wondered about the difference between anxiety and panic attacks, or asked yourself, “is an anxiety attack the same as a panic attack?”, you’re not alone.

In this guide, we’ll explore the experiences of anxiety vs panic attack, highlight the key differences, and explain common anxiety symptoms to watch for. We'll also look at how to manage anxiety more effectively, reduce anxiety when it rises, and support your mental wellbeing through practical strategies like breathing techniques and talking therapies.

What Is an Anxiety Attack?

Most of us have felt anxiety symptoms at one point or another—racing thoughts before a big event, a pounding heart when awaiting news, or sleepless nights filled with worry. But sometimes, that everyday anxiety can build into something more intense: an anxiety attack.

Understanding what is an anxiety attack and how it differs from a panic attack is key to recognising the signs early and finding ways to manage anxiety effectively. Learning to distinguish between these experiences can also help you reduce anxiety in your daily life and protect your mental wellbeing.

What Is a Panic Attack?

A panic attack, on the other hand, strikes suddenly and often without warning. It can occur even when there’s no clear cause. According to the NHS, panic attacks are a central feature of panic disorder, but they can also happen in the context of other anxiety conditions.

Panic attacks often involve a powerful surge of fear or distress, along with intense physical symptoms such as chest pain, dizziness, and shortness of breath. Although they feel overwhelming, panic attacks are not life-threatening.

Recognising the difference between anxiety and panic attacks can help you access the right type of support.

Key Differences Between Panic and Anxiety Attacks

At first, it can be difficult to tell the two experiences apart. However, there are clear differences between anxiety and panic attacks that are useful to understand:

• Onset: Anxiety attacks often build gradually, while panic attacks come on very suddenly.

• Duration: Anxiety symptoms can persist for hours or even longer, whereas a panic attack typically peaks within 10 to 20 minutes.

• Trigger: Anxiety attacks usually have a clear cause, such as ongoing stress or a specific worry. Panic attacks may seem to occur without warning or an obvious reason.

• Physical symptoms: Panic attacks tend to involve more acute physical sensations, such as a fear of dying, intense dizziness, or chest pain, which are less prominent during anxiety attacks.

Understanding the difference between anxiety and panic attacks can help you approach treatment and self-care in a more tailored way.

Symptoms of an Anxiety Attack

Anxiety attacks are often driven by specific concerns or stressors. While individual experiences vary, common anxiety symptoms during an anxiety attack include:

• Racing thoughts and excessive worrying

• Increased heart rate or palpitations

• Shortness of breath or a feeling of tightness in the chest

• Sweating and trembling

• Feeling restless or on edge

• Difficulty concentrating or feeling detached

• Nausea or upset stomach

• Insomnia or disrupted sleep

The symptoms tend to escalate if the underlying cause of stress is not addressed, making early intervention important.

Symptoms of a Panic Attack

While panic attacks share some features with anxiety attacks, they often involve a sudden surge of intense physical and emotional distress, sometimes without causing anxiety beforehand. Common signs of a panic attack include:

• A sudden overwhelming feeling of fear or dread

• Chest pain or discomfort

• Rapid heartbeat or palpitations

• Shortness of breath or choking sensation

• Feeling dizzy, faint, or lightheaded

• Sweating, chills, or shaking

• Tingling or numbness, especially in hands or feet

• Detachment from reality or feeling "unreal"

• Fear of losing control, "going crazy", or dying

Because panic attacks mimic symptoms of more serious medical emergencies, it is not uncommon for individuals to seek urgent medical care during their first episode.

For further detailed information, you can refer to the NHS for more on panic attacks and panic disorders.

Common Triggers for Each Type of Attack

Identifying triggers can play a vital role in learning how to manage anxiety or panic symptoms effectively. Although there is some overlap, each type of attack often has its own typical triggers.

Common triggers for anxiety attacks include:

• Chronic stress, such as workload or financial strain

• Major life changes, like divorce, bereavement, or moving home

• Ongoing relationship conflicts

• Health concerns or medical diagnoses

• Unresolved trauma or past experiences

Common triggers for panic attacks include:

• Severe stress or overwhelming emotional build-up

• Traumatic memories or reminders

• Specific phobias (e.g., fear of enclosed spaces, flying)

• Substance use (caffeine, drugs, alcohol)

• Genetic predisposition or family history of anxiety disorders

Awareness of what is causing anxiety or triggering panic episodes can empower you to develop strategies that reduce anxiety levels over time.

How to Tell If You’re Having a Panic or Anxiety Attack

In the middle of an attack, recognising what you’re experiencing can be difficult. Here are some key differences to guide you:

• Timing: Panic attacks usually hit abruptly, while anxiety attacks build gradually.

• Focus: Anxiety attacks are usually tied to specific worries. Panic attacks can seem to come "out of the blue" without a clear cause.

• Physical symptoms: Panic attacks typically involve more intense and sudden physical sensations compared to anxiety attacks.

Regardless of which type of attack you experience, seeking professional help can provide a clear diagnosis and a management plan tailored to you.

Tips for Managing Panic and Anxiety Attacks

While panic and anxiety attacks can feel overwhelming, there are practical steps you can take to regain a sense of control and reduce anxiety symptoms:

• Practise grounding techniques: Engage your senses by identifying things you can see, hear, feel, smell, and taste in the moment.

• Use breathing techniques: Slow, deep breathing helps calm the nervous system and alleviate intense physical symptoms.

• Challenge negative thoughts: Question catastrophic thinking patterns to help reduce anxiety and fear.

• Limit caffeine and alcohol: Both substances can worsen anxiety symptoms.

• Explore talking therapies: Counselling, CBT, and other talking therapies offer structured approaches to manage anxiety and panic disorders.

• Maintain regular exercise: Physical activity releases endorphins that promote emotional regulation and mental wellbeing.

• Build a personalised coping plan: With the help of a therapist, you can identify triggers and develop strategies to manage anxiety in daily life.

Learning how to manage anxiety is a long-term investment in your emotional resilience and overall wellbeing. If you find that attacks are frequent or significantly affecting your life, reaching out for professional support can make a profound difference.