Anxiety Attack vs Panic Attack: What’s the Difference?

What is an anxiety attack?

An anxiety attack describes an episode of intense worry, fear, or tension that builds up over time. Worries about losing your job, failing an exam at school, or breaking up with your partner, for example, can increase over days, weeks, or months. Eventually, you feel overwhelmed and experience anxiety symptoms such as racing thoughts, nervousness, sweating, irritability, loss of appetite, sleep problems, and digestive issues.

It’s important to note that “anxiety attack” is not a clinical diagnosis. When it’s used to describe a period of intense anxiety, it usually refers to fears about the outcome of a specific future event, such as delivering a work presentation or sitting an exam. As you anticipate the outcome of the event, it triggers anxiety that can last for hours or even longer. Since anxiety can affect people differently, an anxiety attack in one person can mean withdrawing socially and intensely ruminating, while another person can react with anger, agitation, and shaking.

When people talk about anxiety attacks, they’re often referring to panic attacks.

What is a panic attack?

A panic attack is a sudden, intense surge of fear or discomfort. Abruptly, sometimes out of nowhere, your heart starts racing, your chest is so tight that you feel like you can’t breathe, you shake, feel dizzy, and may feel like you’re having a heart attack or going crazy. Unlike an anxiety attack, a panic attack can strike without warning, completely overwhelming you. It usually peaks within a few minutes and subsides quite quickly, often within 10 to 30 minutes.

While an anxiety attack is triggered by fears about a future event, a panic attack is triggered by something that is happening in the moment. The doors of the elevator won’t open, you walk into a room full of strangers, or sometimes, for no apparent reason, a wave of panic hits you. The intense fear can trigger symptoms such as hyperventilation, heart palpitations, trembling, sweating, dizziness, and feeling detached from your surroundings. Panic attacks are recognized in the DSM-5. If you experience recurring, unexpected panic attacks, you may be diagnosed with panic disorder.

Key differences between anxiety attacks and panic attacks

There can be similarities between an anxiety attack and a panic attack, not least because people sometimes use the terms interchangeably. While some symptoms can overlap between the two, how they start, how long they last, and their intensities can look very different.

Anxiety attack	Panic attack
Onset is gradual.	Onset is very sudden.
Usually triggered by a specific future event that’s causing you ongoing stress.	May happen unexpectedly or be triggered by something that is happening right now.
While not as intense or overwhelming as a panic attack, a period of heightened anxiety can have similar symptoms, such as heart palpitations, racing thoughts, and shaking.	Symptoms are more intense and can be physically overwhelming. The heart palpitations can feel like a heart attack. You may struggle to breathe or shake uncontrollably.
Feelings of heightened anxiety can last for hours, days, or longer.	Brief but very intense, a panic attack is usually over within 30 minutes.
Can leave you with ongoing anxiety symptoms, such as worry, tension, and nervousness.	Can leave you feeling drained, embarrassed, or terrified of having another attack.
May be diagnosed as generalized anxiety disorder (GAD).	If attacks recur, may be diagnosed as panic disorder.

Coping strategies for anxiety and panic attacks

There are many strategies you can use to ease anxiety and reduce the severity of any episodes of anxiousness or panic.

Anxiety attack coping tips

Coping with anxiety attacks starts by lowering your overall anxiety levels.

Manage stress. Practicing relaxation techniques, such as meditation, progressive muscle relaxation, and visualization exercises, can help reduce your stress and anxiety levels.

Reframe worrying. By learning to accept uncertainty and challenge negative thought patterns, you can reduce rumination and ease your anxiety.

Adopt self-care practices. Improving how well you sleep, eating a healthy diet, reducing the amount of caffeine you consume, and getting plenty of exercise can all help lower your anxiety levels.

Try deep breathing exercises. When you experience a surge of anxiety, try practicing a breathing exercise such as 4-4-8 breathing:

• Breathe in as you count to four, drawing the breath into your abdomen.
• Hold your breath and count to four.
• Release as you count to eight.
• Repeat several times.

Panic attack coping tips

Having a panic attack can leave you feeling powerless and out of control, but there are techniques to help you regain control. As well as the strategies outlined above for anxiety attacks, you can also:

Use a breathing exercise, such as paced breathing. Slowly inhale through your nose for two to four seconds, expanding your chest and belly. Exhale through your mouth for twice as long as your inhale. Repeat several times.

Try the DARE technique:

• Defuse. Remind yourself that a panic attack is not dangerous, it’s just temporary.
• Allow. Accept the symptoms, even though they’re unpleasant. The shaking, the rapid heartbeat, the sense of detachment—it’s just a temporary flood of adrenaline.
• Run towards. Instead of trying to escape the symptoms, dare them to intensify. The more you intentionally invite the symptoms, the more you’ll discover how harmless they actually are.
• Engage. Once the panic recedes, engage in another activity, such as talking to a friend or going for a walk. Focusing fully on something else will prevent you from dwelling on the panic and keep you in the present moment.

When to get professional help

If anxiety attacks or panic attacks are impacting your quality of life, it may be time to seek professional help.

Therapy for anxiety includes cognitive behavioral therapy (CBT) and exposure therapy. Look for a therapist with experience in dealing with anxiety disorders or use one of the top online therapy providers.

Medication won’t cure your anxiety, but anxiety medication such as benzodiazepines may provide rapid relief during a panic or anxiety attack. However, they can come with side effects and are intended only for short-term use.

Last updated or reviewed on December 2, 2025