What is the Difference Between a Panic Attack and an Anxiety Attack?

Panic attacks and anxiety attacks are both mental health conditions. The terms panic attack and anxiety attack are often used interchangeably. However, while they have some similarities, including similar symptoms, they are not the same. The two main differences between these psychiatric disorders (panic vs anxiety attacks) are:

Panic attacks are a specific condition listed in the Diagnostic and Statistical Manual of Mental Disorders 5th Edition (DSM-5) and can be diagnosed by a mental health professional. Anxiety attacks are not a distinct psychological entity, are not listed in DSM-5, and are not usually diagnosed.
Panic attacks tend to develop suddenly, whereas anxiety attack symptoms are more gradual in onset.

Effective treatments are available to manage symptoms of both anxiety and panic attacks. However, recognizing their differences is important for the proper diagnosis and treatment.

Brief Overview of Common Misconceptions

Myth: You can pass out during a severe panic attack.

Reality: Fainting is uncommon during panic attacks because fainting typically occurs due to a fall in blood pressure. During a panic attack, blood pressure can rise slightly.

Myth: People with anxiety disorders should avoid stress and stressful situations.

Reality: Avoiding stressful situations can reinforce your anxiety and lead to an overall poor quality of life. You can be anxious and continue doing everything you want to do.

Myth: Medications for panic and anxiety attacks are addictive.

Reality: Antidepressants, such as SSRIs and SNRIs, are commonly used to treat anxiety and panic attacks and are not addictive. Other anti-anxiety medications, such as benzodiazepines, can be addictive with long-term use. Find out if anxiety meds are right for you.

Key Differences Between Panic Attacks and Anxiety Attacks

Definition and Characteristics of Panic Attacks

A panic attack is a sudden, intense episode of overwhelming fear. The fear overwhelms you due to a perceived threat that isn’t actually there. A panic attack frequently occurs without a specific stressor or trigger and in the absence of any real danger. In other words, people can experience panic attacks unexpectedly and without apparent cause. Panic attacks can also occur in specific settings. For example, you may be able to identify triggers such as being in crowded places or public speaking engagements.

Some people develop a panic disorder with recurrent panic attacks. Such individuals may start to worry in anticipation of the next panic attack, which can lead to changes in behavior. Examples of behavioral changes include avoiding certain places where panic attacks have occurred previously. Ultimately, panic disorders can affect a person’s quality of life.

Symptoms of Panic Attacks

During a panic attack, a person might feel:

They are losing control
Having a heart attack
Going to die
An impending sense of doom
Derealization (detachment from their surroundings)
Depersonalization (observing themselves from outside their body or mind)

Additionally, panic attacks can be associated with physical symptoms such as:

Dizziness
Pounding heart
Rapid breathing
Trembling or shaking
Sweating
Chest tightness or pain
Shortness of breath
Nausea
Stomach pain or a sensation of knots in the stomach

Definition and Characteristics of Anxiety Attacks

Unlike panic attacks that are associated with sudden fear, anxiety attacks develop more gradually. The term anxiety attack describes an intense feeling of worry or anxiety that can last anywhere from a few minutes to several days or longer. The underlying cause of anxiety attacks is a gradual build-up of stress. An anxiety attack can also occur in response to a specific stressful situation.

Anxiety attacks frequently occur in people with an underlying anxiety disorder. These disorders include symptoms of severe, persistent, and excessive worry about everyday situations that aren’t dangerous. There are many types of anxiety disorders, including generalized anxiety disorder, social anxiety disorder, separation anxiety disorder, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and specific phobias. A person can have more than one type at the same time, such as generalized anxiety disorder and social phobia.

Symptoms of Anxiety Attacks

A person’s symptoms during an anxiety attack may include:

Overwhelming worry
Trouble sleeping
Mood changes such as sadness, anger, or irritability
Physical sensations such as a racing heart, chest tightness, and stomach ache

Side-by-Side Comparison of Symptoms

Symptom	Panic Attack	Anxiety Attack
Sudden or gradual onset	Sudden	Gradual
Mood changes	Yes	Yes
Trouble sleeping	Yes	Yes
Derealization	Yes	No
Depersonalization	Yes	No
Feeling like you're going to die	Yes	No
Feeling overwhelmed by life	No	Yes
Racing or pounding heart	Yes	Yes
Chest tightness or pain	Yes	Yes
Stomach ache or nausea	Yes	Yes

Duration and Intensity Comparison

People experiencing panic attacks will usually have short-lived and intense symptoms. On average, a panic attack lasts for a few minutes to half an hour. The emotional and physical symptoms can persist for a few hours afterward.

On the other hand, people experiencing anxiety attacks have less intense symptoms that are longer-lasting. Some people, especially those with an underlying anxiety disorder, can experience an anxiety attack lasting hours, days, or even weeks.

Identifying Triggers and Causes

What Triggers a Panic Attack vs. an Anxiety Attack?

Panic attacks can occur unexpectedly without any triggers. In fact, one of the criteria for diagnosis of a panic disorder can include the lack of a specific trigger. Conversely, some people experience panic attacks triggered by particular phobias. For example, someone with an intense fear of spiders may experience a panic attack when they see one. In some people, the anticipatory fear of a panic attack can trigger one.

Triggers for anxiety attacks include a gradual build-up of stress, which can occur due to a variety of causes, such as:

Change or uncertainty in life situations
Pressure at work or long working hours
Job loss
Money problems
Housing problems
Natural disasters
Bereavement (losing a loved one)
Loneliness or isolation
Abuse or harassment

Common Causes Behind Each Condition

The underlying cause of panic attacks is usually a loss of the sense of control. In contrast, in people with anxiety attacks, the main symptoms occur due to a build-up of stress. Learn more about the dangers and effects of chronic stress.

Psychological and Environmental Factors

Many different factors can influence a person’s likelihood of developing panic and anxiety attacks. These include internal factors like genetics and external factors like a person’s environment.

The exact psychological cause behind an anxiety or panic attack is not completely understood. Researchers believe it to be the result of a combination of things, such as traumatic events during childhood, stressful life experiences, or a family history of a common mental health condition.

Coping Strategies and Treatment Options

Immediate Coping Strategies for Panic Attacks

To cope with a panic attack while it is happening, experts suggest that you:

Focus on taking slow, deep breaths.
Calmly evaluate your experience. For example, “I feel like I can’t breathe, but I am, in fact, breathing.”
Try a grounding technique, such as deep breathing exercises, stamping on the spot, doing exercises or stretches, touching some items, walking, or savoring food or drink.

Learn more about how to recover from a panic attack.

Long-Term Management Strategies for Anxiety Attacks

During an anxiety attack, it is helpful to redirect your thoughts by engaging in comforting or enjoyable activities. Experts also recommend mindfulness, or being in the moment, as an effective method of controlling anxiety attacks. Some people experiencing anxiety or panic attacks find positive affirmations helpful. For example, “I am safe, I am in control, and I can let go.” It’s important to remember that the overwhelming feelings experienced during stressor-related disorders are temporary and won’t last forever.

When to Use Self-Help and When to Seek Professional Help

Many people are hesitant to seek professional help for mental health conditions such as anxiety and panic disorders. There are many reasons for this, including:

Lack of knowledge about mental health conditions.
A belief that they can cope alone.
Fear of stigma for having a mental health issue.
Negative attitudes or beliefs about available treatments for mental illnesses.
Negative past experiences with mental health professionals.

If you have mild symptoms of anxiety or panic disorder, self-help interventions may help. These can include internet-based psychotherapy modules or online anxiety prevention programs, for example.

However, if your panic or anxiety disorder is causing problems in daily life and affecting your relationships with loved ones, you should seek professional help from a healthcare provider.

Overview of Treatment Options

Psychotherapy

If you experience recurrent panic attacks or anxiety attacks, therapy sessions can be beneficial. The specific type of therapy will depend on the underlying cause of your symptoms identified during psychological evaluation.

Generally speaking, cognitive behavioral therapy (CBT) is considered the most effective way to manage stress and the intense feelings associated with panic attacks. CBT involves identifying and changing unhealthy behaviors and thinking patterns and replacing them with healthy coping techniques.

Another type of therapy, called exposure therapy, can be helpful for people with anxiety or panic related to specific activities or places. This type of therapy involves approaching the place or situation in small increments under the guidance of a therapist.

Medications

Antidepressants can help people with panic disorder or anxiety disorder. These drugs include selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), and tricyclic antidepressants (TCAs). They adjust brain chemistry and lessen feelings of anxiety from changes in the neurotransmitter levels (messengers in the brain). Other medications, such as benzodiazepines, are used to manage short-term anxiety only. Check out our blog: Benzodiazepines Vs. SSRIs: What’s A Better Treatment Option?

Lifestyle Changes

Healthy lifestyle habits can reduce symptoms of stress and lower your risk of having panic attacks and anxiety attacks. Experts recommend:

Relaxation techniques such as slow, deep breathing, yoga, and meditation
Getting enough restful sleep each night
Eating a healthy, well-balanced diet
Regular exercise

When to Be Concerned: Recognizing Signs of Severity

When to See a Doctor for Panic Attacks

Make an appointment to see your doctor if you are having severe or recurrent panic attacks that interfere with daily life. Signs of a severe panic disorder include

A fear of leaving the home
Avoiding certain situations or places
Panic attack symptoms that last for more than 15-30 minutes
Having a panic attack in anticipation of having one

When to See a Doctor for Anxiety Attacks

You should see your doctor for anxiety attacks if they are severe or recurrent or if you have chronic (long-lasting) anxiety symptoms that interfere with daily activities. Signs of a severe anxiety disorder include trouble sleeping, difficulty concentrating, extreme irritability, and inability to perform daily activities.

Check out our blog to learn how to live with anxiety.

Warning Signs That Should Not Be Ignored

Some of the physical symptoms of anxiety and panic attacks can resemble serious health events such as a heart attack. Seek emergency medical care if you experience chest pain, chest tightness, difficulty breathing, fainting, or loss of consciousness.

Find out how to tell the difference between a panic attack and a heart attack.

FAQ: Addressing Common Questions and Concerns

Can someone experience both a panic attack and an anxiety attack?

Yes, it is possible to experience both a panic attack and an anxiety attack at the same time. For example, someone might have an anxiety attack because they are worried about a stressful situation, such as an important meeting. An anxiety attack can then develop into a panic attack when the situation happens, i.e., during the meeting.

How can loved ones help during a panic or anxiety attack?

You can help loved ones during a panic or anxiety attack by talking to them calmly, doing breathing exercises with them, and helping them feel more in control. It is also helpful to ask the person what they need or how you can help.

Can children and teenagers experience panic and anxiety attacks?

Panic attacks usually begin during adolescence, but they can occur in children. Anxiety disorders can affect people of all ages, including children and teenagers.

What is the 3-3-3 rule for panic attacks?

The 3-3-3 rule for panic attacks is an informal technique for calming down during a panic attack. It involves identifying three objects, three sounds, and moving three body parts. This helps you focus and ground your thoughts so that they are less overwhelming.

What are 3 types of panic attacks?

The three types of panic attacks are:

Spontaneous or unexpected panic attacks unrelated to any specific situation, event, or place.
Panic attacks that occur due to a specific trigger, such as being in a crowded place or enclosed space.
Situational panic attacks occur when one is in a specific situation, such as being on an airplane. The situation may not always trigger panic attacks.

How do you stop an anxiety attack fast?

Calm your breathing with deep, slow breaths
Practice meditation or yoga postures.
Try progressive muscle stretching from the top of your head to the tips of your toes.
Redirect your thoughts to comforting or enjoyable memories or activities.
Practice grounding, for example, by choosing an object and describing its color, shape, and texture.