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Panic Attack vs Anxiety Attack: What’s the Real Difference?
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We’ve all heard someone say they’re “having a panic attack” or “feeling anxious,” often in casual conversation. It’s easy to mix up the two, especially when the experience feels overwhelming in both cases. But clinically speaking, panic attacks and anxiety attacks aren’t the same and knowing the difference can help you better understand what you or someone you love might be going through.
So why the confusion? The answer lies in how we talk about mental health. These terms are often used interchangeably online and even among professionals. But being aware of their unique patterns can give you more clarity and more confidence when navigating your emotional world.
What Is an Anxiety Attack?
Let’s start with anxiety attacks. Here’s the thing, the term “anxiety attack” isn’t officially recognized in the DSM-5 (the diagnostic manual therapists and psychologists use). But that doesn’t mean it’s not real. Anxiety attacks are a way people often describe intensified anxiety symptoms that build up over time.
Unlike panic attacks, which hit out of nowhere, anxiety attacks usually have a slow, creeping onset. You may not even realize you’re having one until it’s already taken hold.
Common symptoms include:
- Racing thoughts
- Restlessness
- Difficulty sleeping
- Muscle tension
- Feeling easily overwhelmed
The triggers for anxiety attacks are typically known and tied to everyday life: work deadlines, social pressure, health fears, or major life changes. It’s like your body is constantly bracing for a threat even when the threat isn’t immediate.
What Is a Panic Attack?
Now, let’s talk about panic attacks, which do have a clinical definition in the DSM-5. A panic attack is a sudden episode of intense fear or discomfort that peaks within minutes. The body’s alarm system kicks into overdrive, even if there’s no real danger present.
You might feel:
- Chest pain
- Dizziness or light-headedness
- Shortness of breath
- Nausea
- Sweating or chills
- A racing heart
- A sense of losing control or impending doom
What’s even more distressing is that panic attacks can strike without any warning. You might be in the middle of a calm afternoon, then suddenly feel like you can’t breathe or that something terrible is about to happen.
While they typically last between 10 to 30 minutes, the after-effects can linger, leaving you exhausted and fearful of it happening again.
Key Differences Between Panic and Anxiety Attacks
To help you spot the differences more easily, here’s a side-by-side breakdown:
Feature
Panic Attack
Anxiety Attack
Onset
Sudden, often without warning
Gradual, builds over time
Duration
Short (10–30 minutes)
Can last hours or longer
Triggers
May occur without one
Usually related to stress or worry
Physical Symptoms
Intense and acute
Milder, but persistent
Mental State
Feeling of impending doom, loss of control
Feeling tense, nervous, overwhelmed
Understanding the difference between anxiety and panic attack can help you describe your experience more accurately and seek the right kind of support.
When to Seek Professional Help
Everyone experiences stress and anxiety from time to time. But if you’re frequently having panic attacks, or if anxiety is interfering with your daily life, it’s time to check in with a mental health professional.
You may be dealing with something more than occasional stress, conditions like Panic Disorder, Generalized Anxiety Disorder (GAD), or Post-Traumatic Stress Disorder (PTSD) can all present with intense anxiety or panic symptoms.
Therapy is not just for “when things get really bad.” It’s for understanding what’s happening in your body and mind, and learning how to regain control with support.
How Therapy Helps Treat Panic and Anxiety Attacks
The good news? Therapy works.
Some of the most effective approaches include:
Cognitive Behavioral Therapy (CBT)
CBT helps you recognize and reframe thought patterns that fuel anxiety and panic. If you tend to spiral into worst-case scenarios, CBT teaches you to pause, reflect, and challenge those thoughts.
Exposure Therapy
Especially helpful for panic disorder, exposure therapy slowly introduces you to the situations that cause fear, in a safe, controlled way, until they no longer feel threatening.
Mindfulness-Based Therapy
Therapies that incorporate mindfulness can be incredibly grounding. You learn to observe your thoughts without judgment and connect more deeply with the present moment.
At The Love Hope Company, we offer therapy that’s tailored to your needs, whether you’re looking to manage day-to-day anxiety, recover from panic attacks, or simply build emotional resilience. We also integrate Virtual Reality (VR) Therapy, where appropriate, to simulate calming environments or challenging situations in a safe therapeutic space.
Coping Strategies: Managing Panic and Anxiety Attacks Day-to-Day
You don’t have to wait until you’re overwhelmed to take action. Here are therapist-approved strategies you can start using now:
1. Deep Breathing
Slow, intentional breathing activates your body’s calming system. Try inhaling for four counts, holding for four, and exhaling for six.
2. Grounding Techniques (5-4-3-2-1)
A powerful way to come back to the present. Name:
- 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
3. Journaling Your Triggers
Keeping track of what sets off your anxiety or panic can reveal patterns and give you more insight into your emotional landscape.
4. Guided Meditation or VR Therapy
Many people find calm in guided meditations, especially when paired with soothing audio or immersive visuals. If you’re working with us, you’ll have access to VR environments designed to promote relaxation and safety.
Myths About Panic and Anxiety Attacks
Let’s clear the air on some common misconceptions:
“Panic attacks mean you’re overreacting.”
No. A panic attack is a real physiological response. It’s not something you can just switch off or ignore.
“Anxiety attacks aren’t serious.”
They are. Chronic anxiety can affect sleep, relationships, concentration, and physical health.
“You can control it if you try hard enough.”
Willpower isn’t the issue here. Mental health struggles aren’t a failure of character. They're valid and treatable.
How The Love Hope Company Supports Your Mental Health Journey
We understand how isolating panic and anxiety can feel. That’s why we offer a range of compassionate, professional services, including:
- One-on-one therapy with licensed psychologists
- Virtual Reality Therapy for immersive healing experiences
- Online mental health assessments
- First-session guidance to help you ease into therapy at your own pace
At The Love Hope Company, you’re not just another client. You’re someone with a story, and we’re here to support your healing journey every step of the way.
Struggling with Panic or Anxiety? Take the First Step with Compassionate Therapy Today - Book a Session