A panic attack is a sudden and intense surge of anxiety that peaks within minutes.
It's a severe physiological and psychological experience where the body believes it's in danger despite there being no danger present.
An anxiety attack describes an extended period of intense worry and distress.
Unlike a panic attack, an anxiety attack isn't a formal clinical term and is usually a gradual response to something specifically overwhelming in a person's life.
While they both have similar symptoms, they negatively affect a person's mental health in different ways.
Chronic anxiety attacks can lead to severe burnout and depression. Panic attacks are uniquely challenging because of what they introduce into the brain: the intense fear of having another panic attack. This can lead even small moments of anxiety or moments of attempting to quiet anxiety to fuel the cycle — the fear of possible panic becomes real panic.
The DSM-5-TR categorizes a panic attack as a symptom found in various mental health conditions and recognizes it as a surge of fear with at least four other specific physical or cognitive symptoms.
An anxiety attack doesn't exist in the DSM-5-TR. Rather, it's a broad way to discuss intense anxious feelings found in anxiety disorders, like Generalized Anxiety Disorder (GAD).
Panic attacks are fast, peak rapidly, have extreme physical symptoms, and can often occur without any clear reason or warning.
Anxiety attacks are much more gradual and clearly linked to specific stressors. Both can be triggered by long periods of worry or fear, but the speed and physical experience differ significantly.
Panic attacks have a very fast onset, often escalating from calm to utter terror in a matter of minutes or even seconds.
The physical exhaustion afterward can last hours, even if the attack itself lasts only a few minutes. Anxiety attacks are gradual. They build over hours, days, weeks, or even months, and the anxiety attack is more of a result of the person reaching their breaking point with a stressor or stressful situation.
Yes, and it's often how you know it's a panic attack vs. an anxiety attack.
Panic attacks can be tied to specific phobias or mental health conditions, especially panic disorder, but they can happen out of nowhere. Many people have them while sitting at home, relaxing, with no logical reason for the onset.
Unexpected panic attacks are terrifying because they're unpredictable and happen without context.
Unfortunately, how they present can worsen the panic, creating an unwinnable situation for the person experiencing it. Anxiety caused by stressors has a clear origin and, fortunately, is usually one that you can address to improve the anxious thoughts. Both can be intense and scary, but a hallmark of panic attacks is just how much it feels like your own body is turning on you.
No.
They do share overlapping physical symptoms (like a fast heart rate and shallow breathing). They also share holistic solutions (like using grounding techniques and breathing exercises). However, panic attacks are acute and severe. Anxiety attacks are moments of mental duress tied to worry.
“Worse” isn't the right word: a person's first anxiety attack can feel incredibly scary.
At the same time, someone used to the occasional panic attack might have the right coping mechanisms to steer themselves away from it getting too intense. That said, panic attacks are generally more physically severe, so much so that those who don't understand what's happening might assume they're dying. Anxiety attacks can be equally debilitating, but in a different way. Both require compassionate care from mental health professionals to improve a person's quality of life.
Many people describe a panic attack as feeling as if you're dying or having a heart attack or losing your mind.
Some describe it as a wave of terror. They might experience racing thoughts that say different versions of the same thing: “Something is wrong, and since every alarm bell is going off, it must be true."
Anxiety manifests physically differently in every person, but most people experience some low level of constant tension.
For some, this may be muscle tension in the neck or shoulders; for others, a constant state of restlessness. It's a perpetual state of feeling wired and exhausted, usually bouncing between the two based on what your brain and body can handle.
Both can cause an elevated heart rate, sweating, shortness of breath, and trembling.
Panic attacks dial this up to the extreme, with some experiencing severe chest pain, numbness, chills, or hot flashes.
Your heart races, and your breathing becomes shallow.
These symptoms are usually manageable during an anxiety attack. This isn't the case with a panic attack; many people feel like they're suffocating as the heart and lungs go into complete overdrive.
Yes, especially panic attacks.
Rapid, shallow breathing (hyperventilation) can upset the balance of oxygen and carbon dioxide in the blood. This leads to severe lightheadedness and dizziness.
Yes, it can cause both.
Adrenaline strongly affects the cardiovascular system. The brain redirects blood to major muscle groups, which can trigger hot flashes, while the excessive hormones can cause the heart to skip beats.
It's a mix of many factors: a person's genetics, brain chemistry, environment, upbringing, and mental health conditions can all lead to anxiety and panic attacks.
The more of these factors present, the lower the threshold for a person to experience either or both.
Most panic attacks are unprovoked, but specific phobias may trigger some.
Other things, like intense acute stress or major life changes, can be the engine, even if they aren't the specific trigger. The hardest part is that memories of previous panic attacks can be so scary that they actually happen solely because you're afraid of having one.
Stress causes the brain to release cortisol and adrenaline.
Ongoing stressful situations, like relationship or work issues, can cause low-level signals, and the brain never turns these mechanisms off.
Yes.
Social situations can be a massive stressor. Even the anticipation of an event can lead to days-long anxiety, while the situation itself could overwhelm the brain and trigger a panic attack.
Negative thoughts act as fuel for anxiety.
Brains stuck in the loop of “what if” or anticipating the worst can drive up physical symptoms and leave the nervous system on high alert.
This response is a survival mechanism, but it often misfires today because what a “threat” is has changed.
Anxiety leaves this system running in the background, while a panic attack is the system running in overdrive all at once and overwhelming the body.
Panic disorder is a psychiatric condition diagnosed when a person experiences recurring panic attacks, followed by at least a month of persistent fear of having another attack.
The anticipatory anxiety is often considered the core of the disorder.
Panic attacks can be a feature of many other mental health conditions, like PTSD, but panic attacks are the defining feature of panic disorder.
Seek professional care when symptoms start interfering with your life.
You don't have to wait for a crisis to get help — and Med Harmony is here when you're ready.
Doctors first examine physical causes to rule out other conditions.
A psychiatric provider will then conduct a clinical interview to form an accurate mental health diagnosis.
Your provider will review your current mental health profile.
This may include a discussion of your medical history and current symptoms. A Med Harmony professional will listen to your lived experience to ensure your diagnosis feels complete, not like ticking boxes on a chart.
If the symptoms ever feel unmanageable to the point where you're isolating or self-medicating, reach out to mental health professionals.
Professional psychiatric care can give you a stable, happy life.
Living with panic and anxiety puts a massive drain on the system.
Your brain is constantly flooding your body with stress hormones, leaving you feeling exhausted from always being on edge. It can also lead to difficulty concentrating, weakened immune function, lower energy levels, poor sleep, and other challenges.
Panic attacks are unpredictable, so having them frequently can make living life normally incredibly difficult or even impossible.
Even the fear of having one can have you canceling plans last-minute or calling in to work, isolating you further and creating more anxiety.
Yes.
It's extremely common, and avoidance behavior is one of the most debilitating parts of living with panic disorder. It often leads to agoraphobia, and eventually, the person feels like it's unsafe to leave their own home.
Psychiatric medication management and psychotherapy are some of the best treatments for these disorders, particularly when used together.
They address both the chemical and behavioral elements of anxiety.
Cognitive behavioral therapy (CBT) helps identify some of the most intense thoughts that lead to anxiety.
This may include safe exposure in a controlled environment to give the person more agency and reteach the brain that these sensations aren't as dangerous as they seem.
Selective serotonin reuptake inhibitors (SSRIs) are one of the most common, as they regulate the brain's overall baseline of anxiety.
But your treatment will depend on your individual diagnosis; it's partially why having a tailored treatment plan is so important, as many medication options could work, depending on where the anxiety stems from.
Psychiatry provides the chemical stability for the brain to function, while psychotherapy focuses on teaching you useful behavioral tools to manage stressors.
Medication gives the brain a break, making it easier for the skills you learn in therapy to stick.
The most important thing to remember during a panic or anxiety attack is that you are not in physical danger.
Do not fight it: acknowledging it and naming it makes it much less scary. Remind yourself that this is uncomfortable, but you're safe, and the feeling will pass.
Change your environment or sensory input immediately.
Splash cold water on your face and ground yourself by sitting on the floor. Focus on deep breathing, aiming to lengthen your exhales and trigger your parasympathetic nervous system.
The 3-3-3 Rule is:
This is one of the most powerful grounding techniques, bringing you back to the present moment and out of your head.
Progressive Muscle Relaxation (PMR) involves tensing and releasing muscles, starting from your toes and working up to your head.
This helps melt away anxiety-induced muscle tension, letting your brain know it's safe.
Deep breathing, meditation, journaling, and talking things out with a therapist or trusted friend are excellent for managing daily anxiety.
You should also limit caffeine and alcohol to keep your nervous system more balanced.
Yes, and it's arguably one of the best holistic ways to improve your mental health.
Exercise promotes better sleep and burns off excess adrenaline and cortisol. Even gentle movements, like a short walk or light yoga, can improve your baseline for anxiety significantly.
The gut and brain have a surprisingly strong connection, so balanced meals support healthy neurotransmitter production.
Diets high in processed sugar can cause blood sugar spikes and crashes. This can trigger irritability and anxiety, especially in those with anxiety disorders.
Relaxation techniques, like yoga or deep breathing, train your parasympathetic nervous system to come online more easily.
Practice this when you're not anxious; it builds muscle memory so your body can calm down faster when stress hits.
Prioritizing good sleep hygiene is one of the best self-care habits for overall wellness.
It helps with emotional regulation, preventing anxiety from taking over. It's also good to engage in creative hobbies to give your mind something to do besides stress.
Stay calm and do whatever you can to remind them you're a safe space.
Ask simple, direct questions and not open-ended ones. For example, “Do you need a glass of water?” is much better than “What do you need?”
Do not tell them to calm down or say “it's all in your head.”
This often makes the panic worse. Don't crowd them, raise your voice, or force a conversation about what they're experiencing; they're not in a place to discuss the present moment while they're still in the middle of an attack.
Wait until the panic or anxiety has subsided, then approach the topic without judgment.
Frame professional care as self-care: a way for them to feel more comfortable in their own skin without the body experiencing the fear of dying on a physical level.
Yes, and they overlap in many symptoms, which makes them even more terrifying.
Because a panic attack feels so severe, it's very common for people to call 911 or go to the emergency room the first time they experience one.
No.
Despite how they might feel, panic attacks are not physically dangerous. Your body is simply experiencing a massive adrenaline spike that will eventually crash and burn before returning to your baseline.
If you've never had a panic attack before or if the pain is in your left arm, jaw, or back and accompanied by severe nausea, seek emergency medical care immediately.
Regardless, it's always better to have a health care professional rule out a heart attack than to ignore possibly life-threatening symptoms.
Yes.
You can wake from a deep sleep and experience a panic attack, usually leading to insomnia due to the fear of falling back asleep and triggering a second attack.
Panic attacks are fast: most peak and subside within ten to fifteen minutes.
The “panic hangover,” a period of exhaustion, can last for several hours or the rest of the day.
Yes.
General anxiety or extended anxiety attacks can deregulate your nervous system, making a full-blown panic attack much more likely.
Yes.
Both can experience panic attacks, though they often aren't able to communicate their experience. They may manifest in severe tantrums or complaints of physical pain, specifically in the stomach or chest.
Schedule an evaluation for panic attacks or anxiety if you're:
