Anxiety Attacks vs. Panic Attacks:
How They Differ
Anxiety Attacks vs. Panic Attacks: How They Differ
Anxiety and panic are terms often used interchangeably, but they represent distinct experiences. As a BACP-registered therapist and someone who has personally navigated anxiety and panic, I know how crucial it is to understand these differences—not to obsess over definitions, but to better manage these intense feelings.
What Is an Anxiety Attack?
Let’s clear something up: “anxiety attack” isn’t a term you’ll find in medical manuals like the DSM-5 or the NICE guidelines. It’s more of a casual term people use to describe episodes of heightened anxiety.
From what I’ve heard in my practice, many people describe an anxiety attack as a gradual build-up of intense worry or fear, often triggered by something specific—like a deadline, a social event, or an unresolved concern. It’s a subjective experience, and each person defines it differently.
Some people associate an anxiety attack with:
• Persistent worry or rumination.
• Avoidance behaviors.
• Difficulty concentrating or a sense of brain fog.
• A lingering sense of unease or dread.
But again, there’s no one-size-fits-all description. Anxiety attacks are as unique as the individuals experiencing them.
What Is a Panic Attack?
Panic attacks, however, are much more defined. They’re described in both the DSM-5 and NICE guidelines as sudden, intense episodes of fear or discomfort that peak within minutes.
The defining feature of a panic attack is how convincing it feels. In that moment, you’re certain something catastrophic is happening. You might think you’re having a heart attack, losing control, or even dying. These feelings are often accompanied by vivid and intrusive thoughts about the catastrophe you fear.
Panic attacks also bring physical symptoms, such as:
• Heart palpitations or a racing heartbeat.
• Shortness of breath or a choking sensation.
• Derealization (feeling like the world isn’t real).
• Dizziness or lightheadedness.
• Racing thoughts focused on worst-case scenarios.
But here’s the truth: panic attacks are not harmful. They feel overwhelming because your body’s fight-or-flight system is misfiring, flooding you with adrenaline and cortisol. These sensations are temporary, even if they feel all-consuming.
Why Understanding the Difference Matters
While anxiety and panic attacks differ, the way we approach them is surprisingly similar. The key is to avoid falling into compulsive behaviours - like over-reassurance, avoidance, or trying to stop the feelings—which only reinforces the belief that these sensations are dangerous.
Instead, remind yourself of what’s happening:
• Your body’s alarm system is overreacting: It thinks there’s a threat, but there isn’t.
• The sensations are uncomfortable, not harmful: They’re intense but temporary.
• Fear keeps the cycle going: When you stop fearing the sensations, you weaken the cycle.
The goal isn’t to fight the feelings or make them go away but to allow them to pass. By doing so, you signal to your brain that these experiences are safe, and over time, they’ll feel less overwhelming.
Conclusion
Anxiety and panic attacks can feel overwhelming, but they are not insurmountable. Understanding the differences between the two is less about labels and more about learning how to respond effectively. Anxiety attacks are subjective and gradual, while panic attacks are sudden and intense—but neither is dangerous.
By approaching these experiences with curiosity rather than fear, you can break free from the cycle of avoidance and resistance. Over time, this mindset helps reduce the intensity and frequency of these episodes, allowing you to regain control over your mental well-being.
If you want to explore these concepts further, my book Untangle Your Anxiety provides actionable strategies and insights to help you navigate high anxiety and panic with clarity and confidence. Change starts with understanding, and you have the tools to make it happen.