The Difference Between an Anxiety Attack and a Panic Attack

As both an anxiety therapist and someone who has personally experienced Generalized Anxiety Disorder (GAD), panic disorder, OCD, and agoraphobia, I’ve heard countless descriptions of anxiety and panic from clients. While the terms “anxiety attack” and “panic attack” are often used interchangeably, they can describe differing experiences. Understanding the difference isn’t about rigid definitions — it’s about recognising what’s happening and learning how to respond.

Anxiety Attacks: Subjective and Varied

“Anxiety attack” isn’t a medical term. It doesn’t appear in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) or the NICE guidelines (used in Europe). Instead, it’s a term people use to describe intense anxiety in personal ways.

Many people describe an anxiety attack as more gradual, often tied to specific stressors like work, relationships, or finances. It might include a sense of being overwhelmed, difficulty concentrating, rumination, or avoidance behaviors. Others mention physical sensations, like a tight chest or restlessness.

The key is that anxiety attacks are subjective. One person’s experience might feel entirely different from another’s. The term communicates the intensity of someone’s anxiety, but its definition varies from person to person.

Panic Attacks: Sudden and Well-Defined

Panic attacks, on the other hand, are more clear-cut. They’re defined in both the DSM-5 and NICE guidelines as sudden and intense surges of fear or discomfort that peak within minutes. They’re accompanied by specific physical and cognitive symptoms, making them easier to identify.

In the moment, panic attacks feel utterly convincing. You might believe you’re having a heart attack, losing control, or even dying. These catastrophic thoughts are vivid and intrusive, and they come with symptoms like:

• Heart palpitations or a racing heartbeat
• Shortness of breath or a choking sensation
• Derealization (a sense that the world feels unreal)
• Dizziness or lightheadedness
• Racing thoughts, hyper-focused on catastrophe
• Urge to escape where we are

But here’s an important truth: panic attacks, while deeply uncomfortable, are not harmful. They cannot hurt you. The sensations are the result of your body’s threat detection system misfiring and flooding you with adrenaline and cortisol. While the discomfort can feel overwhelming, it’s temporary and passes as your body resets itself.

Recognizing that panic attacks can’t harm you is a key step. If something isn’t dangerous, then we can work on reducing our fear of it. This shift is essential in breaking the cycle of panic.

Does It Really Matter Which One You’re Experiencing?

While anxiety attacks and panic attacks are different, the way we respond to them is largely the same. The goal isn’t to obsess over which one you’re experiencing but to avoid getting caught up in compulsive safety behaviors.

When we resist what we’re feeling or try to “fix” it, we reinforce the belief that these sensations are dangerous. This creates a feedback loop, signaling to the amygdala—the brain’s threat detection system—that the emotion or sensation itself is a threat. Over time, this loop can drive anxiety disorders.

Instead, it’s more helpful to acknowledge what’s happening and remind yourself: “OK, my threat response is activated. I feel uncomfortable, but I know this feeling is temporary. The adrenaline and cortisol will pass. My body is doing what it thinks it needs to do to protect me. I don’t need to resist this, and I can reflect on it later.”

This kind of self-talk sends a clear message to your amygdala: “This is safe.” Over time, this approach helps break the cycle of fear and avoidance.

Final Thoughts

While panic attacks are more defined, anxiety attacks are subjective and vary greatly between individuals. Some people describe them as gradual and tied to specific stressors, while others might define them differently. Ultimately, what matters most isn’t how you label the experience but how you respond to it.

Anxiety Essential Reads

Anxiety and the Science of Learning Safety

Mental Health Campaigns Can Do More Harm Than Good

When you stop resisting and allow the feelings to pass, you’re teaching your brain that they’re not dangerous. This is the key to breaking the cycle of anxiety and panic.

If you’re looking for additional tools to help manage high levels of anxiety or panic, my book, Untangle Your Anxiety, might be a helpful resource.

Facebook image: Premreuthai/Shutterstock