Panic Attack vs Anxiety Disorder: What’s Really Going On?

You know that moment when your heart starts racing out of nowhere, your chest feels tight, and you’re convinced something terrible is happening? That’s what many people describe when they experience a panic attack: an overwhelming surge of intense fear that can make you feel out of control. But for others, the struggle looks different. It’s a steady hum of worry, restlessness, and tension that never seems to turn off: classic signs of an anxiety disorder.

So, what do you need to know about panic attack vs anxiety disorder? According to the National Institute of Mental Health (NIMH), more than 30% of adults will experience an anxiety disorder in their lifetime, a reminder that these are common, treatable mental health conditions.

In this article, you’ll learn:

• The real difference between anxiety and panic attacks

• How to know if you had a panic attack

• How to tell if you’re having an anxiety attack

• What effective treatment looks like with a mental health professional

Let’s unpack what’s really going on behind the panic attack vs anxiety disorder differences and how healing starts.

How to Know If You Had a Panic Attack

If you’ve ever felt a sudden rush of intense anxiety, you might have experienced a panic attack. These moments can feel terrifying because your body reacts as if you’re in real danger, even when you’re not.

Panic attacks usually come on suddenly, peak within 10 minutes, and fade within 20 minutes. During that window, it’s common to feel like something is seriously wrong. Here are some of the most common symptoms of panic attacks:

Physical symptoms:

• Rapid heartbeat or chest pain (often mistaken for a heart attack)

• Shortness of breath or choking sensation

• Sweating or shaking

• Dizziness or lightheadedness

• Numbness, tingling, or chills

• Hot flashes or nausea

Psychological symptoms:

• Sudden intense fear or a sense of impending doom

• Feeling detached from your body (depersonalization)

• Feeling like the world isn’t real (derealization)

• Fear of dying or losing control

Panic attack vs anxiety disorder — what’s the difference?

A panic attack is a sudden, intense rush of fear that peaks quickly. An anxiety disorder is an ongoing worry or tension that lasts much longer.

Because these physical and mental symptoms can look like heart or medical issues, it’s wise to get checked by a doctor after your first episode. Many people who experience panic attacks begin fearing another attack, which can lead to panic disorder, a common mental health condition described in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

If you’re unsure whether it was anxiety or a panic attack, try asking yourself:

• Did it come on suddenly, without warning?

• Did you feel overwhelming fear and anxiety?

• Did the symptoms of panic peak quickly and then fade?

Recognizing these differences between panic and anxiety helps you understand what’s happening and opens the door to effective treatment for panic attacks and tools to manage anxiety with confidence.

How to Tell If You’re Having an Anxiety Attack

The term “anxiety attack” gets used a lot, but here’s the thing: it isn’t actually a clinical diagnosis. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) only recognizes panic attacks and panic disorder, not “anxiety attacks.” Still, most people use the term to describe a surge of severe anxiety that feels overwhelming in the moment.

So, what are we really talking about when someone says they’re having an anxiety attack? It’s usually:

• A spike in anxiety within an ongoing state of worry or tension

• Triggered by stress, anticipation, or perceived threat (like a work deadline or conflict)

• Marked by anxiety symptoms such as restlessness, muscle tension, irritability, racing thoughts, mild trembling, sweating, or a faster heart rate, usually less intense than panic attack symptoms.

Unlike panic attacks, which often strike suddenly and peak quickly, anxiety attacks tend to build gradually over minutes or even hours. The intensity may ebb and flow, leaving you feeling wired and exhausted at the same time.

If you’re experiencing symptoms of anxiety, ask yourself:

• Is there a clear stressor triggering this?

• Are the symptoms milder but longer-lasting?

• Am I stuck in worry or racing thoughts that won’t let up?

Persistent anxiety that disrupts sleep, focus, or relationships may signal an underlying type of anxiety disorder, like generalized anxiety disorder (GAD), social anxiety, or post-traumatic stress disorder (PTSD). The good news? With a solid treatment plan, it’s entirely possible to treat anxiety and panic, rebuild calm, and even prevent panic attacks from taking over again.

What causes panic attacks?

Panic attacks can be triggered by stress, major life changes, or even physical sensations like increased heart rate or caffeine. Genetics, trauma, and brain chemistry can all play a role, too.

The Difference Between Panic Attack and Anxiety Attack: Comorbidity & Shared Cycles

For many people, panic attacks and anxiety don’t show up separately; they often overlap and reinforce each other. The National Institute of Mental Health (NIMH) notes that panic attacks may occur as part of other anxiety disorders like generalized anxiety disorder (GAD) or social anxiety, not just within panic disorder itself.

Here’s what that can look like in real life:

1. The “fear of fear” loop (anticipatory anxiety)

• After one or two unexpected panic attacks, it’s common to start worrying about when the next one might happen.

• That constant worry keeps your body on alert, making panic attacks more likely to reoccur.

2. Avoidance and safety-seeking behaviors

• You might start avoiding situations that triggered an attack: crowds, driving, exercise, or even strong emotions.

• While that avoidance can bring short-term comfort, it actually teaches your brain that those situations are dangerous, keeping the anxiety alive.

3. Physiological sensitization

• Frequent panic attacks or chronic anxiety can train your nervous system to react more intensely to even mild stress.

• Over time, this hypersensitivity can make panic attacks occur more often and feel harder to control.

Because the symptoms and causes of panic and anxiety are so intertwined, treatment for anxiety and treating panic often go hand in hand. Cognitive Behavioral Therapy (CBT), mindfulness techniques, and gradual exposure can help retrain both mind and body, reducing fear responses and creating real, lasting calm.

Are panic attacks dangerous?

They feel scary, but they’re not life-threatening. The physical symptoms come from your body’s natural “fight or flight” response.

What You Can Do Right Now: Tools & Steps to Regulate During an Attack or Anxiety Spike

When you’re experiencing anxiety or panic, the goal isn’t to make it disappear instantly; it’s to help your body remember you’re safe. Panic attacks are often intense, but they can also happen to anyone under high stress, and they don’t last forever. Here are a few practical, evidence-based tools you can use right now to steady your system.

1. Focus on your breath.

Techniques like box breathing (inhale 4, hold 4, exhale 4, hold 4) or 4-7-8 breathing can calm your body’s stress response by activating the parasympathetic nervous system. Slow, intentional breathing helps regulate mental and physical symptoms that can otherwise bring on a panic cycle.

2. “Name it to tame it.”

Labeling what’s happening - “This is anxiety. My body is reacting, not breaking.” - reduces the brain’s alarm signals. Studies show that naming emotions helps deactivate the amygdala, the brain’s fear center.

3. Ground yourself through movement or sensation.

• Take a slow walk.

• Run cold water over your hands.

• Hold an object and focus on its texture or temperature.

These sensory cues remind your nervous system that you’re in the present, not the danger your brain imagines.

4. If symptoms persist, pause and take inventory: Are you safe? Is help nearby?

If attacks are frequent or interfering with daily life, an anxiety screening or professional anxiety treatment can help retrain the brain to interpret similar symptoms without fear.

Can panic disorder be cured?

While there’s no instant cure, panic disorder can be effectively treated. With therapy, lifestyle changes, and consistent practice of coping tools, most people gain lasting relief.

Ready to Feel More Calm and in Control? I Can Help

When I work with clients struggling with anxiety or panic attacks, my goal is to help them understand what’s happening in their body and rebuild a sense of control.

We start with a thoughtful assessment, looking at your history, triggers, and patterns, then use evidence-based tools like CBT, ACT, and gradual exposure to reduce fear and avoidance.

I often see people move from feeling trapped by panic attacks to trusting their body again. Even though panic attacks are common and can feel unpredictable, with the right support, you can find steady ground.

If you’re ready to take the next step, learn more about anxiety treatment or schedule a free consult. You don’t have to face this alone. Get in touch today!