You might be lying in bed or scrolling through your phone when your heart suddenly starts racing, your chest feels tight, and a sense of panic or anxiety hits you out of nowhere. It feels like something’s about to go horribly wrong, even if you can’t explain why.
If you’ve been through this before, you might have wondered if you’re experiencing a panic attack or an anxiety attack. These two experiences can feel very similar, but they aren't quite the same.
In this article, we’ll break down what sets the two apart, so you can better understand your experience and feel more in control of what you're going through.
What is a panic attack?
A panic attack is a sudden rush of intense fear or discomfort that shows up without any warning. During an episode, it’s common to feel like something terrible is about to happen, even if there’s no real threat. These episodes can occur on their own or be linked to other conditions like panic disorder, anxiety disorders, phobias, depression, or post-traumatic stress disorder (PTSD).
A panic attack lasts for a few minutes to around half an hour, typically peaking within 10 minutes. Even though the episode itself is short, the emotional and physical exhaustion can linger for much longer.
While panic attacks aren’t physically harmful, frequent ones can disrupt your daily life and affect your overall wellbeing. They’re also more common than many people think. Research suggests that around 35% of people will experience a panic attack at some point in their lives, even if just once.
What does a panic attack feel like?
A panic attack can hit fast and feel overwhelming. Most of the time, it comes with strong physical symptoms, like a racing heart, shortness of breath, chest tightness, dizziness, or trembling, even when there’s no real danger around you. Many people also break into a sweat, feel lightheaded, or experience a wave of nausea.
Panic attacks can be caused by stress, past trauma, phobias, or sometimes seemingly nothing at all. This experience is often worsened by catastrophizing, where your mind jumps to the worst-case scenario, like believing you’re dying or losing control. The symptoms of panic attacks vary from person to person, but what’s consistent is how real and frightening they feel in the moment.
What is an anxiety attack?
Anxiety attacks aren’t formally recognised in diagnostic manuals like the Diagnostic and Statistical Manual of Mental Disorders or DSM, but many people use the phrase to describe intense episodes of fear or worry. Unlike panic attacks, which hit suddenly and feel intense, anxiety attacks build up gradually. It’s often triggered by stressors, like a work issue, an upcoming test, a health concern, or a relationship fight.
Anxiety itself is part of the body’s natural stress response, controlled by the sympathetic nervous system, which activates your fight-or-flight response to help you stay alert in the face of danger. But when that system is triggered too often, or without a clear reason, it can leave you stuck in a state of worry that spirals into an anxiety attack.
Even though anxiety attacks aren’t a clinical diagnosis, they can still be a sign of an anxiety disorder if they happen regularly or start interfering with your daily life.
What does an anxiety attack feel like?
The symptoms of anxiety attacks can vary a lot. During an anxiety attack, you might notice your heart pounding, your chest feeling tight, or your breathing getting quicker.
Sometimes, anxiety is tied to a specific fear. For people experiencing social anxiety, it often centres around the fear of being judged or doing something embarrassing in front of others. In other cases, the anxious feelings can be more general, without any clear reason at all.
Anxiety attacks can last from a few seconds to a few minutes, but in some cases, they stretch out longer. They’re not as intense as panic attacks, but anxiety attacks can still be incredibly distressing. But with the right support and strategies, the body can learn to respond to anxiety earlier in a more balanced and appropriate way, reducing the intensity and impact over time.
What’s the difference between panic attacks and anxiety attacks?
Because there’s an overlap between the symptoms of panic attacks and anxiety attacks, like increased heart rate, chest discomfort, or feelings of worry, many people confuse these two experiences. But remember, panic attacks come on fast and hit hard, while anxiety attacks build gradually and are tied to ongoing stress or worry.
To make it easier to tell them apart, here’s a quick comparison:
Feature
Panic attack
Anxiety attack
Onset
Sudden and intense
Gradual build-up
Duration
Peaks within minutes
Can last for hours or more
Trigger
May be unknown
Usually a known stressor
Symptoms
Physical (e.g., chest pain, dizziness) and psychological
Mostly psychological with some physical symptoms
DSM-5 recognition
Yes
No (anxiety is recognised but not anxiety attacks)
Common in
Panic disorder, PTSD, phobias
Generalised anxiety disorder, social anxiety
This breakdown isn’t meant to diagnose, but it can help you better understand what you’re feeling and why it’s happening. Both types of attacks are real and can be disruptive, so it's important to take them seriously and seek professional help when needed.
How to stop a panic attack or anxiety attack
Experts often recommend grounding techniques as an effective way to manage panic and anxiety attacks, and one of the simplest is the 3-3-3 rule. First, name three things you can see, then three sounds you can hear, and finally, move three parts of your body. The technique can also be expanded (5-4-3-2-1) to include all five senses: sight, sound, touch, smell, and taste. This practice helps bring you back to the present moment, calm your nervous system, and ease you out of a panic attack or an anxiety attack.
If someone you love is having an episode, the most helpful thing you can do to stop their anxiety or panic attack is to stay calm, speak gently, and offer reassurance. Don’t tell them to “calm down” or “snap out of it”. Instead, guide them to breathe slowly or use grounding exercises like the 3-3-3 rule. Give them space if they need it, but stay nearby and let them know they’re safe.
In terms of managing anxiety and preventing future attacks, professionals recommend sticking with a healthy diet to support your mental health. Pairing this with regular exercise, good sleep, and cutting back on caffeine or alcohol can make a real difference. Relaxation practices such as meditation, breathing exercises, or gentle movement can also lower stress over time and make it easier to deal with anxiety in the long run.
When to seek professional help?
If panic or anxiety attacks are happening more often, or you feel like you’re always nearing a mental breakdown, it might be time to get help for your anxiety and seek professional support. This doesn’t mean something is wrong with you. It means your mind and body are under pressure, and you deserve support.
Reaching out early can make a big difference, and you don’t have to figure it all out on your own. Here’s how different professionals can help:
Therapist - Working with a therapist will help you explore the root of your anxiety or panic attacks, teach coping strategies, and support you in managing stress long term.
Psychiatrist - They can help diagnose conditions and prescribe medication if needed. Psychiatrists often work alongside therapists for a well-rounded anxiety and panic attack treatment plan.
General Practitioner - A visit to your GP is the first stop for checking physical symptoms, getting referrals, and starting your mental health plan.
Final thoughts
Knowing the difference between a panic attack and an anxiety attack can take away some of the fear that comes with not understanding what your body and mind are doing. It can also help you figure out the best way to respond when those moments hit.
You’re not overreacting. These are real experiences, and your body is doing its best to cope.
If you or someone you care about is struggling, you’re not alone. You can start by speaking to your GP, finding a psychologist, or reaching out to a support line:
Beyond Blue - support for anxiety, depression, and wellbeing
Lifeline - 24/7 crisis support
Head to Health - online and phone-based mental health resource
