Panic attacks vs. anxiety attacks: what’s the difference?

If you’ve ever felt your heart racing, your breath shortening, or your chest tightening, you might have wondered: was that a panic attack or an anxiety attack? These experiences are often used interchangeably in conversation, but understanding the difference is key. Recognizing what’s happening in your body and mind can help you respond effectively, and if needed, seek professional support.

Therapy can be a game-changer for both panic and anxiety attacks. It equips you with coping strategies, helps you understand triggers, and supports long-term emotional resilience.

What Is a Panic Attack?

A panic attack is a sudden surge of intense fear or discomfort that peaks quickly, usually within minutes. People often describe it as feeling out of control, and it can include both physical and emotional symptoms such as:

• Rapid heart rate or palpitations

• Shortness of breath or choking sensations

• Trembling or shaking

• Sweating, chills, or hot flashes

• Chest pain or discomfort

• Feeling dizzy, lightheaded, or detached from reality

• A fear of losing control or dying

Panic attacks are usually abrupt and can occur unexpectedly, sometimes even when you are not in a stressful situation. They can be frightening because the intensity feels extreme, even if nothing dangerous is happening.

For more information on panic attacks and how they affect your body, check out National Institute of Mental Health – Panic Disorder.

Key Differences Between Panic and Anxiety Attacks

While panic attacks and anxiety attacks share some similarities, they have distinct differences. Panic attacks tend to appear suddenly and reach their peak within minutes. They are often intense and may occur without a clear trigger. Physical symptoms are usually strong and overwhelming, such as rapid heart rate, shortness of breath, or dizziness. Emotionally, people experiencing a panic attack often feel a sudden sense of danger or loss of control.

Anxiety attacks, on the other hand, generally build gradually over time. They are often linked to specific stressors or worries and can last longer, sometimes for hours or even days. Physical symptoms during an anxiety attack are usually moderate, like muscle tension, restlessness, or trouble sleeping. Emotionally, anxiety attacks involve persistent worry or dread rather than the abrupt, extreme fear seen in panic attacks.

Recognizing these differences can help you respond effectively, use appropriate coping strategies, and know when to reach out for professional support. Even though the experiences differ, both panic and anxiety attacks are valid and deserve understanding and care.

How Therapy Helps With Panic and Anxiety Attacks

Therapy is highly effective for both panic and anxiety attacks. Here are ways it supports recovery and resilience:

Identifying Triggers

A therapist helps you identify what situations, thoughts, or physical sensations lead to attacks. Knowing triggers allows you to anticipate challenges and plan coping strategies before symptoms escalate.

Learning Coping Skills

Therapy teaches evidence-based techniques such as:

• Deep breathing and diaphragmatic breathing

• Progressive muscle relaxation

• Mindfulness exercises

• Cognitive restructuring to challenge unhelpful thoughts

• Grounding exercises to stay present

Even practicing these skills for a few minutes a day can reduce the intensity and frequency of attacks.

Exposure and Desensitization

For panic attacks, gradual exposure therapy can help. This involves safely facing sensations or situations that trigger panic in a controlled way, reducing fear over time. For anxiety attacks, therapists might use problem-solving and cognitive-behavioral strategies to reduce stress responses to daily triggers.

Support for Families and Loved Ones

Therapy often includes guidance for family members. Loved ones learn how to respond without escalating panic or anxiety, provide support, and encourage healthy coping. This is especially helpful for teens and children who may experience these attacks.

Long-Term Emotional Regulation

Regular therapy helps you develop skills to regulate emotions, manage stress, and increase resilience. Over time, this reduces the intensity of attacks and improves overall quality of life.

Practical Steps to Manage Panic and Anxiety Attacks

Here’s a simple step-by-step approach often recommended in therapy:

1. Recognize the Signs

Notice early symptoms like racing heart, tense muscles, or worry spirals. Awareness is the first step to intervention.

2. Pause and Breathe

Use slow, deep breaths or guided breathing exercises to calm the nervous system.

3. Ground Yourself

Engage your senses: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Another idea is to grab an ice cube or an ice pack, and hold it against your forehead and temples. It calms your nervous system, kind of like when you’re a kid and jumping into a cold pool.

4. Challenge Unhelpful Thoughts

Ask yourself, “Is this thought based on fact or fear?” Reframe if possible.

5. Practice Gradual Exposure

If a specific situation triggers attacks, face it in small, controlled steps while using coping tools.

6. Seek Professional Support

Consistent therapy provides structure, skill-building, and accountability.

When to Reach Out for Help

It is always okay to seek professional help. You might consider therapy if:

• Panic or anxiety attacks are frequent or intense

• Symptoms interfere with school, work, or relationships

• You notice avoidance behaviors that limit life activities

• Self-help strategies are not reducing symptoms

Early support can prevent symptoms from worsening and improve overall well-being.