The Difference Between an Anxiety Attack and a Panic Attack

Feeling overwhelmed, tense, or suddenly terrified can be hard to navigate. The terms “anxiety” and “panic attacks” are used interchangeably, they describe two different experiences with different causes, symptoms, and levels of intensity. Understanding the difference between the two isn’t just a matter of terminology, it’s an important step towards understanding what your body is telling you and finding the right way to manage it.

At the core of both anxiety and panic attacks lies the body’s natural survival mechanism, known as the “fight or flight” response. This instinctive reaction is designed to protect you from danger by preparing your body to either confront a threat or run from it. When the brain perceives something as dangerous, whether it’s a real threat or simply a stressful thought, it sends signals that release adrenaline and cortisol. The body’s stress hormones.

These hormones cause noticeable physical changes. Typically, your heart beats faster to pump more blood to your muscles, your breathing quickens to take in more oxygen, and your senses become sharper. While this reaction is helpful in life threatening situations, it can feel overwhelming when triggered by everyday stressors, or even causes that aren’t yet obvious.

Anxiety attacks usually build up gradually in response to ongoing stressors, kike school, work, and social pressure. The symptoms can include restlessness, muscle tension, trouble concentrating, and a general sense of unease. They often last longer and are tied to specific triggers or situations.

Panic attacks tend to come suddenly, without warning. They’re characterized by an intense surge of fear or discomfort that peaks within minutes. Symptoms may include racing heart, shortness of breath, dizziness, chest pain, and a feeling of losing control or impending doom. Unlike anxiety, panic attacks occur even when there’s no apparent reason, making them feel especially frightening.

When anxiety or panic strikes, it can feel like you’ve lost control. But there are small actions that can help calm your body and refocus your mind.

1. Focus on your breathing

Slow, deep breathing helps counteract the body’s stress response. Inhaling through your nose for four counts, holding for four, and exhaling through your mouth for six, can help lower your heart rate and signals your body to relax

2. Ground yourself in the present

Use your senses to bring yourself back to your surroundings. The “5-4-3-2-1” technique helps break the cycle of racing thoughts. Start by naming five things you can see, four you can touch, three you can hear, and two you can smell, and one you can taste.

3. Reframe your thoughts

Remind yourself that what you’re feeling is temporary, and that your body is simply reacting to stress. Phrases like “this will pass” or “I’m safe right now can help reduce fear and restore perspective.

4. Create a calming routine

Regular self-care practices, such as meditation, journaling, exercise, or spending time in nature, can calm your nervous system and lessen the frequency or intensity of future attacks

5. Seek support

If anxiety or panic attacks happen often, consider talking to a mental health professional. Therapy, especially cognitive behavioral therapy (CBT), can teach you tools to manage symptoms and understand your triggers more clearly