People often use the words “anxiety attack” and “panic attack” like they mean the same thing. They can feel similar, racing heart, tight chest, shaky hands, fear you can’t explain. But they’re not identical.
Knowing the difference matters. It helps you describe what’s happening, choose the right coping tools, and know when it’s time to talk to a professional.
Anxiety is also extremely common. In the U.S., about 18.2% of adults reported anxiety symptoms in the past two weeks (2022). (CDC) And diagnostic data show that anxiety disorders affect a large share of adults in a given year. (National Institute of Mental Health) Panic disorder is less common but still significant—about 2.7% of U.S. adults had panic disorder in the past year. (National Institute of Mental Health)
Let’s break it down in a clear, human way.
What Anxiety Feels Like (and what people mean by “anxiety attacks”)
Anxiety often builds gradually. It usually connects to a stressor like deadlines, money worries, health fears, relationship tension, parenting pressure, or a major life change.
Many people say “anxiety attack” to describe a period where anxiety rises sharply, more intense than usual, but this term is not as formally defined in diagnostic manuals as panic attacks are. (Clinicians will often ask about symptoms and timing to understand what’s going on.)
Common Anxiety Symptoms
- Constant worry that’s hard to control
- Restlessness or feeling “on edge”
- Muscle tension (neck, jaw, shoulders)
- Trouble focusing
- Sleep issues
- Stomach upset or nausea
Anxiety can last hours or even days, especially if the stressor stays present.
What a Panic Attack Feels Like
A panic attack tends to hit like a wave. It often feels sudden, intense, and physically overwhelming, sometimes even when nothing “scary” is happening.
Medical sources consistently describe panic attacks as beginning suddenly and peaking within minutes. (Mayo Clinic) The experience can feel so intense that many people think they’re having a heart attack or dying.
Common panic attack symptoms
- Racing heart or pounding heartbeat
- Shortness of breath or feeling like you can’t get air
- Chest pain or tightness
- Dizziness, nausea, sweating, shaking
- Numbness/tingling
- Feeling unreal or detached
- Fear of losing control or fear of dying
Panic attacks are frightening, but they are not usually life-threatening, and symptoms typically settle with time. (National Institute of Mental Health)
Anxiety vs. Panic Attacks: The Clearest Differences
1) Speed
- Anxiety: builds gradually
- Panic attack: starts suddenly and peaks fast (Mayo Clinic)
2) Trigger
- Anxiety: often linked to a stressor (real or perceived)
- Panic attack: can happen “out of the blue,” even at rest (National Institute of Mental Health)
3) Intensity
- Anxiety: can feel intense, but usually stays below “terror level”
- Panic attack: often feels extreme—doom, fear of dying, loss of control (Cleveland Clinic)
4) Duration
- Anxiety: can last a long time
- Panic attack: often peaks within minutes and fades after (Mayo Clinic)
5) After-effects
- Anxiety: mental fatigue and tension
- Panic attack: exhaustion, shakiness, fear of it happening again (Mayo Clinic)
Panic Attack vs. Panic Disorder (important distinction)
A person can have a panic attack and not have panic disorder.
NIMH explains it simply:
- A panic attack can be one-time or occasional.
- Panic disorder involves recurrent, unexpected panic attacks plus ongoing worry or behavior changes because of fear of future attacks. (National Institute of Mental Health)
That “fear of fear” loop, avoiding places, scanning your body, constantly bracing, often becomes the bigger problem.
What To Do in the Moment
If you’re in high anxiety (rising worry, not sudden terror):
- Name the stressor
- “My brain is stuck on work/health/money right now.”
- Shrink the time frame
- Focus on “What do I need to do in the next 30 minutes?”
- Move your body
- A short walk, gentle stretching, or even washing dishes can help discharge stress.
If You’re Having a Panic Attack (sudden, intense, physical)
Use tools that calm the body first:
- 1) Slow your exhale
- Try this for 2–3 minutes:
- Inhale through your nose for 4 seconds
- Exhale slowly for 6–8 seconds
- Longer exhales can help signal safety to your nervous system.
- 2) Ground with your senses
- Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
- This pulls your attention out of spiraling thoughts and back into the present.
- 3) Remind yourself what’s true
- Say (even silently):
- “This is panic. It peaks and passes.”
- “My body is in fight-or-flight. I’m not in danger.”
Panic symptoms commonly peak quickly and then fade. (Mayo Clinic)
When to Seek Help (and what “help” can look like)
Seek professional support if:
- You have repeated panic attacks.
- You start avoiding places or situations out of fear of another attack.
- Anxiety keeps you from sleeping, working, eating normally, or enjoying life.
- You rely on alcohol, drugs, or constant reassurance to cope.
- Symptoms last for weeks and feel hard to control.
You can start with:
- A primary care doctor (rule out medical causes and discuss options)
- A licensed therapist (CBT is especially common for anxiety and panic)
- A psychiatrist if medication support may help
WHO also highlights effective approaches for anxiety disorders, including psychological treatments. (World Health Organization)
When to Seek Urgent Medical Care
Get urgent medical help right away if you have:
- New or severe chest pain
- Fainting
- Trouble breathing that doesn’t improve
- Symptoms that feel different from your usual anxiety
- Any concern for heart, lung, or other medical emergency
Even if it turns out to be panic, it’s better to rule out dangerous causes, especially the first time.
Final Thoughts
Anxiety often whispers for hours. Panic often storms in for minutes. Both are real. Both deserve care. And neither means you’re weak.
If you learn your patterns and get the right support, you can reduce fear, regain trust in your body, and feel steady again, one small step at a time.
References
- National Institute of Mental Health (NIMH): Panic Disorder statistics and overview (National Institute of Mental Health)
- NIMH: Any Anxiety Disorder statistics overview (National Institute of Mental Health)
- CDC/NCHS National Health Statistics Reports (NHIS 2022): anxiety symptom prevalence (CDC)
- Mayo Clinic: panic attack symptoms peak within minutes (Mayo Clinic)
- Cleveland Clinic: panic attack symptoms peak within ~10 minutes (Cleveland Clinic)
- WHO fact sheet: Anxiety disorders overview and care (World Health Organization)
