Anxiety Attack vs. Panic Attack: Symptoms, Duration, And When To Get Help

An anxiety attack and a panic attack can feel similar, but they are not always the same. Panic attacks usually come on suddenly, peak within minutes, and often involve intense physical symptoms like a racing heart, shortness of breath, dizziness, or chest pain. 

Anxiety attacks typically build more gradually in response to stress or worry and may last longer. Understanding the difference can help you respond in the moment and know when symptoms may require support from a licensed mental health professional.

What is the difference between an anxiety attack and a panic attack?

A panic attack usually refers to a sudden episode of intense fear or discomfort that comes with strong physical symptoms. On the other hand, an “anxiety attack” isn't necessarily a formal clinical diagnosis. It tends to describe intense worry, fear, or distress that builds up in response to stress.

The difference between anxiety and panic attacks comes down in part to how each one shows up. A panic attack often begins suddenly, sometimes without any obvious trigger. It tends to peak fast, and it may feel physically intense, almost like the body hit a panic button on its own.

An anxiety attack usually builds more gradually. It's more likely to be tied to a specific worry or stressor, it may stick around longer, and it may feel like anxiety slowly ramping up rather than a sudden wave of panic. Put simply, the distinction between a panic attack vs. anxiety attack often comes down to speed and intensity.

It's also worth knowing that anxiety may go beyond the occasional bout of worry. Anxiety disorders may interfere with daily life. The National Institute of Mental Health (NIMH) notes that this kind of anxiety doesn't go away, may show up in many different situations, and may get worse over time. If that sounds familiar, it does not mean something is wrong, but professional support might make a real difference.

A quick comparison of the differences between a panic attack and an anxiety attack:

What are the symptoms of an anxiety attack vs. a panic attack?

Panic and anxiety attack symptoms in adults may overlap quite a bit, but panic attacks tend to come on more suddenly and feel more physically intense.

Panic attack symptoms may include:

• Racing or pounding heartbeat
• Sweating
• Trembling or shaking
• Shortness of breath
• Tightness in the throat
• Chest pain
• Nausea or stomach discomfort
• Dizziness or lightheadedness
• Chills or hot flashes
• Numbness or tingling
• Feeling detached or unreal
• Fear of losing control or dying

Research suggests, panic attacks usually begin suddenly and may strike without warning. How long panic attacks last varies person to person, but they tend to peak within minutes.

Anxiety attack symptoms may include:

• Excessive worry
• Restlessness
• Muscle tension
• Irritability
• Trouble concentrating
• Trouble sleeping
• Racing thoughts
• Upset stomach
• Faster heartbeat
• Feeling overwhelmed

Symptoms look different from person to person, so individual experiences may not match this list exactly. That's normal. How long anxiety attacks last also varies person to person, but they tend to linger longer than a panic attack.

It's worth taking physical symptoms seriously. Chest pain, fainting, severe shortness of breath, new symptoms, or anything that feels different from past episodes warrants a healthcare professional's evaluation.

What can you do during an anxiety or panic attack?

When symptoms hit, a few small steps may help individuals feel steadier. None of these suggestions are guaranteed to stop a panic attack, and they may not work the same way for everyone. But they may provide something to focus on while the wave passes.

It may help to center on three things: safety, breathing, and grounding. Here are some steps to try:

• The feeling is intense but temporary.
• Sit down if feeling dizzy or lightheaded.
• Slow breathing if possible.
• Try making exhales longer than inhales.
• Plant feet flat on the floor.
• Name five things that are visible.
• Loosen any tight clothing.
• Move to a quieter space if one is nearby.
• Sip some water.
• Text or call a trusted person.
• Skip caffeine or other stimulants for now.

One grounding method many people lean on is the 5-4-3-2-1 technique. It works to help pull attention back to the present, one sense at a time, by consciously noticing:

• Five things you can see
• Four things you can feel
• Three things you can hear
• Two things you can smell
• One thing you can taste

For more ideas, grounding techniques offer extra ways to bring focus back when things feel overwhelming. It may also help to read up on how to calm down from a panic attack, so there is a plan ready before the next one.

A note on safety: If symptoms are new, severe, or feel medically concerning, they should be treated as a medical issue rather than assumed to be anxiety. Getting checked is always the safer call.

When should you get help for anxiety or panic symptoms?

There's no rule for when symptoms "count" enough to reach out. If anxiety or panic is showing up often, feeling intense, or getting in the way of daily life, that's a reason to consider support.

It may be worth talking to a professional if any of the following apply:

• Panic attacks keep happening.
• Fear of another attack leads to avoiding certain places or situations.
• Anxiety is interfering with work, school, relationships, or sleep.
• Symptoms feel hard to manage alone.
• Worries feel constant or out of control.
• Physical symptoms cause frequent fear.
• Coping tools tried so far aren't enough.

Some symptoms call for medical care rather than mental health support, at least first. Seek medical help right away if any of the following occur:

• Chest pain
• Fainting
• Severe shortness of breath
• Sudden weakness
• New or unusual symptoms
• Symptoms that feel different from past anxiety or panic episodes

Reaching out to get therapy for panic attacks or anxiety attacks may feel like a big step, and hesitating is far from uncommon. 

In a survey conducted by BetterHelp, 74% of Americans said they feel society discourages people from seeking help, despite the fact that more than three in four reported some form of anxiety or depression in the past two weeks. Struggling with this is not unusual, and wanting support does not mean anything is wrong.

Working with a therapist may help individuals understand what is driving their symptoms and feel more in control of them. 

Together, a therapist might help pinpoint triggers, ease the avoidance habits that anxiety may create, and find ways to manage the fear of future attacks. A therapist may also help build grounding and coping skills while working on the deeper anxiety patterns underneath it all.

Online platforms like BetterHelp connect individuals with a licensed therapist via video, phone, chat, or in-app messaging, offering support in a way that fits their schedule. If symptoms are interfering with day-to-day life, online therapy may offer flexible access to care. 

BetterHelp also accepts insurance; if your therapist is in-network, you may pay a copay per session rather than the full session rate. Insurance availability and coverage may vary by state, plan, provider network, and therapist availability. When using insurance, certain BetterHelp features may be limited or unavailable, including chat-based sessions, groups/classes, and select self-help tools.

Getting support for anxiety attacks or panic attacks

Anxiety attacks and panic attacks may feel scary and similar, but they tend to differ in how fast they arrive, how intense they feel, and how long they stick around. Learning to tell them apart may help individuals respond with a little more calm and know when it may be time to reach out. When symptoms start interfering with daily life, a licensed therapist may help individuals understand what is happening and build tools to feel more like themselves again.