If you’ve ever found yourself struggling to breathe, heart racing, overwhelmed by a sense of fear or dread, you’re not alone. Many people have experienced moments like this—but was it a panic attack or an anxiety attack? Understanding the difference between a panic attack and an anxiety attack can help you better manage your symptoms, seek the right kind of help, and start regaining control of your mental health.

Let’s take a closer look at the key differences, similarities, and what you can do if you or someone you love experiences panic and anxiety attacks. This guide will provide reliable information on anxiety and panic disorders and where to find mental health treatment. Contact the First Step Behavioral Health specialists to learn about our assessment, treatment, and support programs or to schedule an intake appointment.

Understanding Panic Attacks

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. These attacks often come without warning and can feel overwhelming.

Common physical symptoms of panic attacks include:

Racing heart or rapid heart rate
Shortness of breath or difficulty breathing
Chest pain that may mimic a heart attack
Sweating, trembling, or shaking
Feeling detached from reality
A sense of losing control
Nausea or dizziness
Tingling or numbness
Chills or hot flashes

Many people experiencing a panic attack feel like they are dying, especially during their first one. This intense reaction can lead some to avoid certain places or situations out of fear of having more panic attacks.

What Is Panic Disorder?

When someone begins to have unexpected panic attacks regularly and lives in fear of the next one, they may develop panic disorder. A mental health professional can provide an official diagnosis of panic disorder, usually based on repeated, sudden attacks and persistent worry about future ones.

Once panic disorder is diagnosed, treatment may involve medication such as serotonin norepinephrine reuptake inhibitors (SNRIs), talk therapy, or a combination of both.

What Is an Anxiety Attack?

Unlike a panic attack, an anxiety attack is not an officially recognized medical term. However, people often use it to describe episodes of intense anxiety or stress that build over time. These attacks are typically triggered by a specific stressor such as a work deadline, relationship conflict, or health concern.

Common symptoms of an anxiety attack include:

Worry and fear
Muscle tension
Fatigue or restlessness
Racing heart (less intense than with panic)
Irritability
Feeling overwhelmed
Trouble sleeping
Difficulty breathing or feeling short of breath

While panic attacks are sudden and peak within a few seconds to minutes, anxiety attacks build more gradually and may last for extended periods.

While both panic and anxiety can severely disrupt your daily life, recognizing the difference allows for more effective treatment. For instance, someone who experiences panic attacks may need a different therapeutic approach than someone dealing with generalized anxiety disorders. Regardless of the terminology, the experience is real and deserves compassionate attention and professional help.

Coping with Panic and Anxiety Attacks

Whether it’s panic or anxiety, the goal is to reduce intensity and frequency, improve well-being, and help you feel grounded. Here are some evidence-based techniques to help manage these episodes.

Breathing Exercises

During an attack, your breathing may become shallow or rapid. Try:

Inhaling through your nose for 4 seconds
Holding your breath for 4 seconds
Exhaling slowly through your mouth for 6 seconds
Repeat several times

This slows the increased heart rate, eases shortness of breath, and reduces discomfort.

Grounding Techniques

To help you stay present and break the spiral of fear, use the “5-4-3-2-1” method:

Name five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste

These grounding techniques help you reconnect with the present moment and can provide quick relief.

Progressive Muscle Relaxation

This involves tensing and then relaxing each muscle group in your body, starting from your feet and working up to your head. It helps release tension and bodily sensations tied to anxiety.

Cold Water Technique

Splashing cold water on your face or holding an ice cube can “shock” your system in a calming way, diverting your mind and body away from fear.

Positive Self Talk

Challenging negative thoughts can shift your emotional response. Instead of “I’m going to lose it,” try:

“I’ve been through this before. I can handle it.”
“This feeling is uncomfortable but not dangerous.”
“It will pass.”

Using these skills can help you manage the symptoms of a panic or anxiety attack in the short term. However, therapy and other treatments can help you reduce or eliminate these attacks over time. It is important to seek support or treatment to address frequent panic attacks.

Long-Term Management and Prevention

When panic or anxiety begins to interfere with your daily life, it’s time to look at long-term strategies.

Therapy

Talk therapy, such as cognitive behavioral therapy (CBT), helps uncover thought patterns and teaches coping mechanisms. Exposure therapy is useful for people with panic disorder, gradually desensitizing them to feared situations.

Medication

Some people benefit from medication, especially when symptoms are severe or persistent. Doctors may prescribe:

Selective serotonin reuptake inhibitors (SSRIs)
Serotonin norepinephrine reuptake inhibitors (SNRIs)
Anti-anxiety medications for short-term relief

It’s important to discuss benefits and side effects with a mental health professional.

Lifestyle Changes

Lifestyle changes can reduce the symptoms of anxiety or panic attacks. For example, a healthy diet rich in whole foods can support mental health. Exercise reduces stress and improves mood, and may also help you sleep better.

Avoiding caffeine and alcohol can minimize symptoms of anxiety and panic. Practicing mindfulness can help you improve emotional awareness and resilience, allowing you to manage panic or anxiety symptoms more effectively.

When to Seek Help

Not everyone who feels anxious or panicked needs treatment—but if your symptoms are persistent, distressing, or interfere with life, it’s time to seek professional guidance.

Signs you may need support include:

You fear having future attacks
You avoid certain places or people
You constantly feel anxious or on edge
You experience frequent muscle tension or physical distress
You’re struggling to function at work, home, or socially

Reputable mental health organizations can offer trustworthy resources about reducing anxiety. However, nothing replaces talking directly with a mental health professional who understands your unique experience.

Find Treatment and Support Now

Knowing the difference between a panic attack and an anxiety attack can empower you to get the support you deserve. Both experiences are very real and treatable.

You don’t have to live in fear. With the right tools, therapy, and lifestyle changes, it is possible to regain control, manage symptoms, and live a full, peaceful life.

You’re not alone—and healing is possible. Find comprehensive assessments, mental health treatment, and long-term support at First Step Behavioral Health. Explore our programs or schedule an intake appointment by contacting our specialists now.

Frequently Asked Questions About Panic Attacks and Anxiety Attacks

1. Can you experience both panic and anxiety attacks at the same time?

Yes, it’s possible to experience overlapping symptoms of both. For example, someone with chronic anxiety might suddenly have a panic attack during a stressful moment. The ongoing worry and tension of anxiety can build up and trigger the sudden onset of intense fear typical of a panic attack. Recognizing this pattern is important for choosing effective coping strategies and treatment options.

2. Are panic attacks dangerous or life-threatening?

Panic attacks can feel life-threatening—especially due to symptoms like chest pain, shortness of breath, and a racing heart—but they are not physically harmful. However, they can lead to unhealthy avoidance behaviors and may mimic more serious conditions like a heart attack, so it’s important to seek professional evaluation to rule out medical issues.

3. What causes panic attacks to start suddenly?

Panic attacks may feel like they come out of nowhere, but they’re often the result of accumulated stress, unresolved trauma, or sensitivity to bodily sensations. Sometimes the trigger is subconscious or internal (like a sudden spike in adrenaline), rather than a clear external event.

4. Can children or teenagers have panic or anxiety attacks?

Absolutely. Children and teens can experience both, though the signs may differ from adults. They may complain of stomachaches, refuse to go to school, or act out. Early intervention through talk therapy, reassurance, and breathing exercises can be highly effective in helping young people manage these experiences.

5. Do lifestyle habits really make a difference in preventing future attacks?

Yes, consistent lifestyle choices can significantly reduce the likelihood of future attacks. Practices like deep breathing, regular movement, quality sleep, and a healthy diet support nervous system regulation. Even small shifts in daily routines can contribute to greater emotional resilience over time.

6. Is it possible to fully recover from panic disorder or chronic anxiety?

Many people experience major improvement—and in some cases, full recovery—especially with the right combination of therapy, medication, and self-care. Recovery looks different for everyone, but with the help of a mental health professional, it is entirely possible to live a fulfilling life with minimal or no panic and anxiety attacks.