Panic Attack vs. Anxiety Attack: Differences & How to Feel Better

That racing heart, shortness of breath, and sense of dread—was it a panic attack or an anxiety attack? Knowing the difference between the two can help you manage symptoms faster and get on the road to feeling better.

Panic attack vs anxiety attack—if you’ve ever been caught in the grip of either, you know how gut-wrenching it can be. I’ve been there myself: mind racing, heart pounding, stuck in a mental loop I couldn’t escape. While I’ve lived with anxiety most of my adult life, it really ramped up after I gave birth—some days all the worry made it hard to catch my breath.

When an intense wave of anxiety crashes over you, it’s hard enough to cope in the moment, let alone make sense of what just happened afterward.

And with so much fuzzy, conflicting info out there, it’s easy to feel confused. Panic attacks and anxiety attacks share a lot of symptoms, but they’re not the same, and knowing the difference can change how you handle them.

Thankfully, whether you’ve had a one-off panic attack, ongoing episodes (like panic disorder), or a steady undercurrent of anxiety, you’re not alone—and all of it is treatable. The first step toward finding relief and getting back to feeling like yourself? Understanding what’s happening in your body and mind.

Here’s what you need to know about the differences between panic attacks and anxiety attacks (plus how to spot the signs, cope in the moment, and feel better long term).

So, what exactly is a panic attack?

Think of a panic attack as your body’s alarm system blaring at full volume, even when there’s no fire. A panic attack is a sudden surge of intense physical and mental stress that can hit anytime (even in your sleep), says Dillon Hayes, MD, a psychiatrist based in New York City. Panic attacks usually peak within 10 minutes and resolve within 30 minutes, though residual symptoms may persist longer. The cause isn’t always obvious, and sometimes it strikes “out of the blue,” Dr. Hayes says.

Panic attacks are the defining feature of a type of anxiety disorder called panic disorder (though not every person who experiences a panic attack has a chronic mental health condition).

Dr. Dillon Hayes quote on panic attack

During a panic attack, you might feel out of control or gripped by a fear of dying or impending doom. Yeah, that’s no fun. Panic attack symptoms can be physically overwhelming as well:

• Pounding or racing heart
• Sweating or chills
• Trembling
• Trouble breathing
• Weakness or dizziness
• Tingling or numb hands
• Chest pain
• Stomach pain or nausea

While panic attacks aren’t life-threatening, the intense chest pain, shortness of breath, and heart palpitations can make many people think they’re having a heart attack, Dr. Hayes says.

One important note: If it’s your first time experiencing these symptoms, especially out of nowhere, you should seriously consider seeing a healthcare provider or going to the emergency room.Similar symptoms can signal serious conditions like heart or lung problems, and only a thorough medical evaluation can rule those out, Dr. Hayes says.

What is an anxiety attack?

If a panic attack is a lightning strike, an anxiety attack is more like a storm that’s been brewing for a while.

While ‘anxiety attack’ is not a formal medical diagnosis, it is commonly used to describe a surge of anxiety symptoms that build gradually in response to stressors. Dr. Hayes explains it as an intense spike in worry or fear in someone who (typically) already has generalized anxiety or another anxiety disorder (though anyone, even people without anxiety, can experience an attack at some point in their lives).

The key difference from panic attacks? Anxiety attacks usually have a trigger—like ongoing stress over your health, work, or finances—and build over time before peaking, Dr. Hayes says.

Anxiety attacks can be just as uncomfortable, showing up both emotionally and physically. Anxiety attack symptoms may include:

• Racing heart
• Muscle tension
• Racing thoughts
• Nausea
• Feeling restless or out of control

Panic attack vs. anxiety attack: key differences

Panic attack vs. anxiety attack

People often use “panic attack” and “anxiety attack” like they mean the same thing, but even though both can leave you shaken, sweaty, and with a racing heart, there are key differences: in how they start, how long they last, and how intense they feel. While the symptoms of panic and anxiety are often presented separately, in practice they can overlap considerably, and many patients experience features of both during episodes.

Triggers

Panic attacks can be triggered by specific fears or phobias, but just as often can hit you without warning, Dr. Hayes says. On the other hand, anxiety attacks usually have a paper trail: they’re tied to an existing source of worry, like ongoing health concerns or financial stress, and can flare when those worries boil over, he explains.

Onset

Panic attacks hit hard with an intense wave of fear or discomfort whereas anxiety attacks tend to creep in more slowly (or follow a stressful moment).

Duration

Panic attacks peak within 5 to 30 minutes and often fade just as quickly, Dr. Hayes says. On the other hand, anxiety attacks can drag on for longer.

Intensity

Panic attacks can strike you with an overwhelming sense of doom. Physically, you can even have heart palpitations or hyperventilate! While anxiety attacks are not fun—and can spark a racing heart and sick-to-your-stomach feeling too—they’re generally less overpowering than panic attacks.

Understanding panic disorder

For some, panic attacks are just a one-off occurrence. For others, they’re part of something bigger: panic disorder—a type of anxiety disorder where sudden, intense episodes of fear and physical symptoms keep coming back.

People with panic disorder may experience:

• Sudden and repeated panic attacks that feel overwhelming
• A sense of losing control—or even fearing death—during an attack
• Constant worry about having another attack
• Avoidance of places or situations where past attacks happened

Panic disorder usually shows up in the late teens or early adulthood, and women are more likely to develop it. While it can be pretty debilitating, the good news is appropriate treatment and support can help you manage symptoms and live a normal life.

An important distinction: Not every panic attack means panic disorder. Sometimes life just gets to you, and your body hits the panic button. It happens.

Panic disorder is diagnosed when those attacks keep happening, and they’re followed by constant worry and behavior changes (like steering clear of certain places or situations) that interfere with your everyday life. If you’re concerned about this, speak to a healthcare provider who can help you find the best way forward..

Common causes of panic attacks and anxiety attacks

There’s no single “smoking gun” for panic or anxiety attacks. So, what causes panic attacks and intense episodes of anxiety? They’re often sparked by a mix of biology, genetics, life experiences, and even certain health conditions.

Biology and brain chemistry

Some experts believe panic attacks are like false alarms—your body’s survival system going off too often or too intensely. Studies show that certain neural circuits can be overactive in people with panic disorder, making them more prone to sudden fear responses.

Chemical imbalances may also play a role, especially involving GABA, cortisol, and serotonin, which regulate mood, stress, and relaxation.

Family history and genetics

If panic disorder runs in your family, your odds go up for panic attacks. First-degree relatives of someone with panic disorder have about a 40% risk of developing it themselves. Still, not everyone with a family history will experience it, which means genetics aren’t the whole story.

Stress, trauma, and life changes

Big stressors can be major triggers. Research shows that childhood adversity—like neglect, abuse, or instability—can set the stage for panic disorder later in life. Anxiety can also develop during periods of extreme stress or after a traumatic event. This was the case for me—my anxiety dialed up big time after having a baby, which brought a ton of new stressors (hello, zero sleep and the whole “keeping a tiny human alive” pressure).

Medical conditions and medications

Sometimes anxiety symptoms are linked to physical conditions, such as:

• Brain or adrenal tumors
• Thyroid or hormonal imbalances
• Infections like Lyme disease
• Vitamin deficiencies or overload
• Head injuries
• Neurological disorders

Certain medications, supplements, or herbal remedies can also spark anxiety, but they’re not common primary causes. Meanwhile, certain medical conditions (e.g., thyroid disorders, neurologic illness, or infections) can mimic or worsen anxiety symptoms and should be ruled out during evaluation. That’s why it’s smart to check with your provider.

Substance use or withdrawal

Alcohol, recreational drugs, and even some prescription medications can trigger or worsen symptoms like nervousness, restlessness, and panic. In some cases, they can lead to substance/medication-induced anxiety disorder, where the anxiety is a direct result of using, abusing, or quitting a substance.

Practical ways to calm panic and anxiety attacks

When panic or anxiety strikes, it can feel like your mind and body have been hijacked. The good news? You can take back control—both in the moment and over the long term—with these tried-and-true ways to calm anxiety attacks and panic episodes.

In-the-moment relief strategies

1. Find your safe spot

First things first: sit down somewhere secure, Dr. Hayes says. Panic attacks can trigger shortness of breath, a racing heart, and dizziness, which means you don’t want to risk a fall or injury while your body’s in overdrive, he explains.

2. Focus on breathing

Deep, slow breaths signal your body to switch off “fight or flight” mode and flip on the parasympathetic nervous system (a.k.a. rest-and-digest). One review even found breathwork can significantly ease anxiety symptoms in people diagnosed with anxiety disorders.

One method, called box breathing, can be super helpful when you’re in the grip of a panic attack, says Nona Kocher, MPH, MD, a Miami-based, board-certified psychiatrist. “From my perspective …, the technique works because it gives both the mind and body a clear rhythm to follow. This interrupts the fast, shallow breathing that often makes panic worse.”

Try it: inhale for four seconds, hold for four, exhale for four, hold for four—imagining each step as a side of a box.

“Repeating this cycle several times helps steady breathing, balances oxygen and carbon dioxide, and activates the body’s natural calming response,” says Dr. Kocher. “It also redirects focus away from racing thoughts, making it easier to ride out the episode.”

And you don’t have to wait until panic strikes to start reaping the benefits. “Practicing box breathing in calmer moments can make it easier to use when a panic attack occurs,” adds Dr. Kocher.

3. Ground yourself in your senses

Panic can make you feel disconnected from your body and surroundings. That’s why it can be useful to observe what’s around you, Dr. Kocher says. “Naming the things you can see, hear, or feel can ground you in the present.”

The 5-4-3-2-1 grounding technique does just that, helping you snap back into the here and now. Here’s how to do it. Look for:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Too much to remember? We got you. The 3-3-3 rule is a shorter version (spot 3 things you can see, touch, and hear) of this mindfulness strategy that has the same grounding effects.

How to do the 5-4-3-2-1 grounding technique

4. Relax your muscles, one by one

Panic often comes with a “physical tightness,” says Dr. Kocher. Think: tense jaw, tight chest, clenched fists. Progressive muscle relaxation can help ease this tension in the body, she explains. It involves tensing and releasing muscle groups from your toes upward, shifting your focus from internal panic to being present in your body.

5. Give yourself gentle reminders

When a panic attack hits, it can feel overwhelming—but it’s not life-threatening, and it will pass. Try repeating a calming phrase like, “This is just panic, it will pass.” According to Dr. Kocher, this simple reminder can ease “the fear that something more dangerous is happening” and help you get through the storm.

Long-term strategies to reduce panic attacks

1. Get professional support

If panic attacks keep showing up, work with a mental health professional to confirm your diagnosis and create a treatment plan. Cognitive behavioral therapy (CBT) is often the gold standard, helping you spot unhelpful thoughts, understand your triggers, and change patterns that feed anxiety, Dr. Hayes says. Medication like antidepressants or anti-anxiety drugs can also provide short-term relief while you build long-term skills, he adds. Some people may benefit from longer term medications as well.

2. Move your body

For me, workouts have been my go-to endorphin boost for taming anxiety, especially on the hard days. Exercise can boost your brain’s ability to handle stress and improve anxiety symptoms. One review found it may help with panic disorder, though more research is needed. Keep in mind: some people avoid intense workouts that mimic panic symptoms (like a pounding heart). So, start slow—even a short walk can help calm your nervous system.

3. Practice mindfulness

Meditation, journaling, or other mindfulness practices help you observe your thoughts without getting pulled under by them. Over time, this self-awareness makes it easier to spot anxiety spirals before they escalate, Dr. Hayes says. You can also use mindfulness mid-panic to anchor yourself in the present moment.

4. Make lifestyle tweaks that support calm

Dr. Hayes’ top three: eat nourishing foods, exercise regularly, and get high-quality sleep. These basics make your mind and body more resilient to stress. Also, watch your caffeine and alcohol intake—too much (or sudden withdrawal) can spike anxiety in some people.

5. Build a calming toolkit

Think of it as your go-to survival kit for anxious moments. Dr. Kocher suggests filling it with whatever soothes you—calming music, a weighted blanket, aromatherapy, or even a muscle relaxation routine. Having these tools ready can help you ground yourself faster when panic strikes.

6. Stay connected

Anxiety can thrive in isolation, so don’t let it box you in. “Social connections offer robust emotional support,” says Dr. Kocher. Whether it’s calling a friend, leaning on family, or joining a support group, talking it out reminds you you’re not alone—and that support can make a world of difference, she says.

When to see a healthcare provider

Anxiety is a normal stress response, but when it sticks around and starts interfering with your life, it can cross the line into a disorder, Dr. Hayes says. The tricky part? It’s not always obvious when that happens. Changes often creep in slowly, and people adapt without realizing the symptoms have become overwhelming, he explains.

Here’s the deal: If anxiety is messing with your job, school, relationships, or daily routines, it’s worth talking to a mental health professional.

Signs it’s time to seek help:

• Panic or anxiety attacks are frequent or intense enough to disrupt daily life
• Persistent worry or fear is causing distress
• Ongoing physical symptoms (like heart palpitations, shortness of breath, or stomach issues) accompany the anxiety

A safety note: As previously mentioned, if you have a panic attack out of the blue for the first time, don’t brush it off. In some cases, these symptoms could signal a serious medical issue, which means an immediate, thorough evaluation by a licensed provider is essential, Dr. Hayes says.

The bottom line

Panic attacks and anxiety attacks can feel similar, but knowing the difference is key to getting the right help. Panic attacks are sudden, intense surges of fear that peak within minutes, while anxiety attacks creep in gradually and stick around longer. Both can be overwhelming, and both deserve attention if they start affecting your daily life.

If your symptoms are frequent, severe, or impacting your quality of life, don’t just push through it—get answers. General Medicine makes it easy to connect with an experienced clinician over video, right from your couch. You’ll get personalized care, a clear diagnosis, and a treatment plan tailored to you—including prescriptions, lab orders, or referrals—so you can stop guessing and start feeling better.

Key takeaways

• Panic attacks hit fast and hard (often out of the blue) while anxiety attacks usually build up over time in response to ongoing stress.
• Panic attack symptoms peak within minutes and can mimic serious health problems, while anxiety attacks tend to be less intense but longer-lasting.
• You don’t need an anxiety disorder to have a panic attack, but recurring episodes and lifestyle interference can signal panic disorder.
• Anxiety becomes a disorder when it sticks around, worsens over time, and interferes with work, school, or relationships.
• First-time panic attacks should always be checked out to rule out medical emergencies.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Adam Carewe, MD, and Marjory Bravard, MD.

FAQs

How do I know if it's an anxiety attack or a panic attack?

Think of it this way:

• Anxiety attacks build gradually, often triggered by stress, worry, or a specific situation. Symptoms—like muscle tension, racing thoughts, and restlessness—can last hours or even days.
• Panic attacks hit suddenly and intensely, usually without warning. Physical symptoms—like chest pain, dizziness, shortness of breath, or a racing heart—peak within minutes and can feel like a medical emergency.

If your symptoms come out of nowhere and reach their worst point fast, it’s likely a panic attack. If they creep in and stick around, it’s more likely a case of ongoing anxiety.

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

The 3-3-3 rule is a simple mindfulness trick that helps you get out of your head and back into the moment when you’re in the grip of anxiety. Here’s how it works:

1. Spot 3 things you can see. Clock the details (color, shape, size, texture, etc.). It could be your coffee mug, a street sign, or the frayed edge of your sleeve.
2. Notice 3 things you can touch. The cool metal of a pen, the softness of your sweater, the chair beneath you.
3. Tune into 3 sounds you can hear. Footsteps down the hall, birds outside, the hum of the fridge.

By engaging your senses, you redirect your focus from spiraling thoughts to the real world right in front of you.

How to calm down from a panic attack?

When panic strikes, focus on grounding your body and mind:

• Find a safe space (sit down to reduce your risk of falling or injury while your body’s in panic mode)
• Breathe slowly (inhale for 4 counts, exhale for 6)
• Orient yourself in the present (use the 3-3-3 rule—spot 3 things you see, touch 3 things you feel, and listen for 3 sounds)
• Relax your muscles (drop your shoulders, unclench your jaw, loosen your fists)
• Remind yourself (“This is panic, not danger. It will pass.”)

What are the 5 warning signs of anxiety?

Anxiety isn’t just “feeling stressed,” and there aren’t only five signs. There are probably 50! Anxiety can creep into every part of your life, from your body to your mind to your daily habits. Spotting the signs early can help you take action before it snowballs.

Physical signs: racing heartbeat, dizziness, headaches, chest pain, loss of appetite, sweating, shortness of breath, feeling overheated, or shaky.

Mental signs: constant tension, restlessness, worrying about the past or future, feeling tearful, trouble sleeping, poor concentration, intrusive thoughts, or fear of the worst.

Behavior changes: avoiding certain people, places, or activities; losing interest in hobbies; neglecting self-care; trouble keeping relationships; or compulsive checking behaviors.

Anxiety looks different for everyone, but if you’re noticing these patterns—and they’re affecting your quality of life—it’s worth getting support.

What's worse, panic attacks or anxiety attacks?

It depends. Panic attacks feel more intense in the moment, with symptoms that can mimic a heart attack. Anxiety attacks are usually less physically extreme but can drag on longer, making them exhausting and harder to shake. In short, both can seriously affect your quality of life, and both deserve care and treatment.