Panic Attack vs Anxiety Attack: Key Differences Explained

Panic attacks involve sudden, overwhelming fear with intense physical symptoms lasting 5-20 minutes, while anxiety attacks typically describe prolonged periods of worry with gradual onset, though both conditions respond effectively to evidence-based therapeutic interventions including cognitive behavioral therapy.

Ever wondered if you're having a panic attack or just intense anxiety? Panic attacks and anxiety attacks feel overwhelming, but understanding their key differences can help you communicate better with therapists and get the right support for your unique experience.

Updated February 24th, 2025 by ReachLink Editorial Team

Clinically reviewed by the ReachLink Clinical Team

When discussing mental health with loved ones, you might hear “panic attack” and “anxiety attack” used as if they mean the same thing. But do these terms actually describe different experiences? The answer varies depending on your symptoms and how you understand them. Whether you’re dealing with sudden panic or persistent worry, these experiences can significantly disrupt your life and wellbeing.

Understanding the nuances between these terms matters when communicating with mental health professionals, friends, or family. Clear language helps you describe what you’re going through and increases your chances of receiving appropriate support. By learning about generalized anxiety disorder, intense anxiety episodes, and panic attacks, you’ll be better equipped to advocate for your mental health needs.

This guide explores the distinctions between anxiety and panic experiences, what they might indicate about your mental wellbeing, and evidence-based strategies for managing symptoms through therapeutic support.

How anxiety and panic differ: Understanding your symptoms

The American Psychological Association (APA) recognizes that panic attacks are sometimes called anxiety attacks, but understanding the subtle differences can be valuable when seeking help and describing your experiences to healthcare providers.

The most significant distinction is that panic attacks involve sudden, overwhelming fear without an obvious external threat. These episodes typically include physical symptoms like difficulty breathing, chest tightness, rapid heartbeat or heart palpitations, and intense fear of losing control or dying. Panic attacks are the hallmark symptom of panic disorder.

“Anxiety attack” isn’t a formal diagnostic term in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is why mental health professionals typically use “panic attack” when discussing sudden-onset symptoms. However, people commonly use “anxiety attack” to describe any intense anxiety experience, and this language is perfectly valid for communicating your personal experience.

Since everyone experiences anxiety uniquely, your “anxiety attack” may feel quite different from someone else’s. What matters most is that you can describe your experience in a way that helps you get appropriate support.

Both terms have their place in conversations about mental health. Panic attacks are most closely associated with panic disorder, which falls under the broader category of anxiety disorders. Whether you’re experiencing panic attacks or persistent anxiety, effective therapeutic approaches can help you manage symptoms and reclaim your daily life.

Understanding these distinctions empowers you to communicate more effectively with mental health professionals. Let’s explore the key differences between anxiety and panic, how symptoms manifest, and evidence-based treatment approaches. If you’re experiencing these symptoms, consulting with a licensed mental health professional is an important step.

Key distinction: Panic attacks arrive suddenly and end relatively quickly

Many people find panic attacks particularly frightening because they seem to come from nowhere. According to the APA, panic typically surges without warning or clear cause. Unlike ongoing anxiety, most panic attacks last between five and 20 minutes, though some people report episodes extending up to an hour, according to the National Health Service (NHS).

Anxiety, by contrast, tends to persist much longer. When worried about potential negative outcomes or upcoming events, people with anxiety disorders may experience muscle tension and general unease for extended periods. As Dr. Ricks Warren, a clinical associate professor of psychiatry at the University of Michigan, explains: anxiety is “what we experience when we are worrying about some future event,” while panic attacks involve an immediate “sense of threat happening right now.”

Key distinction: Panic attacks are less frequent but more intense

Generally speaking, panic attacks are less common and more severe than everyday anxiety. Generalized anxiety disorder (GAD) and related conditions typically involve a broader range of symptoms that develop gradually rather than suddenly. Anxiety is also remarkably common: approximately 40 million adults in the United States experience significant anxiety each year, according to the Anxiety and Depression Association of America.

Key distinction: Physical responses differ between anxiety and panic

While identifying the exact cause of panic attacks can be challenging, research suggests biological changes may precede these episodes. A 2012 study found that significant changes in respiratory function occurred as early as 47 minutes before a panic attack. In clinical terms, these unexpected panic attacks are “uncued,” meaning they lack an obvious trigger, unlike “cued panic attacks” that respond to specific situations. Regardless of their origin, panic attacks activate the body’s fight-or-flight response without an appropriate threat.

Anxiety typically operates at a lower, more persistent level, characterized by excessive worry about upcoming events or even minor concerns like running late or making workplace mistakes. Common symptoms—fatigue, restlessness, and irritability—tend to be chronic and longer-lasting than panic, yet they still significantly impact physical and mental health.

What increases your risk for anxiety and panic?

Certain factors may increase your likelihood of developing panic disorder or another anxiety disorder. Remember that while these are common contributors, everyone’s experience is unique. Working with healthcare providers and therapists helps you understand your specific situation and develop an appropriate treatment approach.

Common risk factors include:

• Physical health conditions, including thyroid dysfunction, cardiovascular issues, or differences in how the brain’s fear centers function
• Temperamental characteristics such as sensitivity to uncertainty or discomfort in unfamiliar social situations
• Chronic stress or traumatic experiences
• Family history of anxiety, mood disorders, or other mental health conditions
• History of substance use

Because panic disorder and other anxiety conditions share multiple risk factors, mental health professionals often recommend similar treatment approaches. Your specific treatment plan should emerge from conversations with your therapist about your symptoms, goals, and circumstances.

Managing anxiety and panic: Therapeutic approaches that work

While anxiety and panic represent distinct emotional experiences with different intensities, they share enough common features that similar therapeutic approaches can effectively address both.

Recognizing common symptoms

If you’re considering treatment for anxiety or panic, you may have experienced:

• Heart palpitations or racing heartbeat
• Lightheadedness or dizziness
• Nausea or stomach distress
• Chest tightness or pain
• Sweating
• Concentration difficulties
• Trembling or shaking
• Shortness of breath or feeling smothered
• Fear of dying or losing control

These symptoms may emerge during prolonged anxiety or in brief panic attacks. Both experiences are genuinely distressing, and they represent understandable responses to stress shaped by environmental and biological factors. Professional therapeutic support helps you understand these patterns and develop effective coping strategies.

Therapeutic counseling for anxiety and panic

The following evidence-based therapeutic approaches have proven highly effective for managing anxiety and panic symptoms:

Exposure-based approaches

For people with anxiety disorders or specific fears, exposure work involves gradually confronting feared situations in a controlled, supportive environment. Licensed clinical social workers use relaxation techniques, guided imagery, and other tools to help you safely work through these challenges. This approach helps reduce avoidance patterns that often maintain anxiety over time.

Cognitive behavioral therapy (CBT)

Research consistently demonstrates the effectiveness of cognitive behavioral therapy (CBT) for anxiety and panic. CBT helps you identify and modify unhelpful thinking patterns that contribute to distress. Through a process called cognitive restructuring, you learn to recognize automatic thoughts, evaluate their accuracy, and develop more balanced perspectives. For panic attacks specifically, CBT helps identify triggers and change how you interpret physical sensations, reducing the fear of symptoms that often intensifies panic.

Studies show that telehealth-delivered CBT is equally effective as traditional in-person therapy for reducing anxiety and depression symptoms. A 2012 study found that individually tailored, Internet-based treatment produced significant, lasting improvements in anxiety symptoms among young adults and adults experiencing panic attacks. Importantly, participants maintained their progress after treatment ended, demonstrating that virtual CBT creates durable positive change.

Telehealth therapy has become increasingly accessible, offering particular advantages for people managing panic disorder. Connecting with a therapist via secure video from your own home provides a safe, comfortable environment for exploring anxiety triggers and practicing new skills. Virtual therapy also eliminates travel-related stress and scheduling constraints that can be barriers to consistent care.

At ReachLink, our licensed clinical social workers specialize in evidence-based treatments for anxiety, panic, and stress-related concerns. Through our secure telehealth platform, you can access consistent, personalized therapeutic support that fits your schedule and comfort level.

What about medication for anxiety and panic?

It’s important to understand that licensed clinical social workers, including ReachLink’s therapists, do not prescribe medications. If you’re interested in exploring medication options such as anti-anxiety medications or antidepressants, you’ll need to consult with a physician, psychiatrist, or other medical provider authorized to prescribe.

That said, your ReachLink therapist can work collaboratively with your medical providers to ensure coordinated care. Many people find that combining therapy with medication (when appropriate) provides comprehensive support. If your therapist believes medication consultation might be beneficial, they can provide appropriate referrals to qualified medical professionals.

Always discuss medication questions with your prescribing provider, and don’t hesitate to ask questions about any recommendations you don’t fully understand.

Moving forward with confidence

Experiences of intense anxiety and panic can feel overwhelming and frightening. Therapeutic support helps you develop skills to navigate these moments more effectively, using breathing techniques, cognitive strategies, and practical coping tools that address both immediate symptoms and underlying patterns.

While anxiety and panic share certain physical symptoms, each person experiences and describes these states differently. A skilled therapist helps you understand your unique symptom profile, giving you both knowledge and confidence to make meaningful changes in how you think, respond to stress, and approach challenging situations.

Taking the first step toward support is an act of self-care. ReachLink’s licensed clinical social workers are here to help you build resilience, manage symptoms, and work toward your mental health goals through secure, convenient telehealth sessions.

The information on this page is not intended to substitute for diagnosis, treatment, or professional clinical advice. You should not take action or avoid taking action without consulting with a qualified mental health professional. This content is for educational purposes only.

ReachLink providers are licensed clinical social workers who provide therapeutic counseling services. We do not provide psychiatric services, psychological testing, or prescription medications. If you require these services, we can provide appropriate referrals to qualified professionals.

FAQ

• How can therapy help me distinguish between panic and anxiety attacks?

  A licensed therapist can help you identify the specific triggers, symptoms, and patterns of your experiences. Through detailed assessment and discussion, they can teach you to recognize the differences between panic attacks (sudden, intense episodes) and anxiety attacks (gradual buildup of worry). Therapists use various techniques like symptom tracking and mindfulness exercises to help you better understand your body's responses.

• What therapeutic techniques are most effective for managing panic attacks?

  Cognitive Behavioral Therapy (CBT) is particularly effective for panic attacks, helping you identify and change negative thought patterns that fuel panic. Exposure therapy can gradually reduce fear responses, while breathing techniques and grounding exercises provide immediate coping tools. Dialectical Behavior Therapy (DBT) skills like distress tolerance can also be valuable for managing intense panic symptoms.

• How long does it typically take to see improvement with therapy for anxiety attacks?

  Many people notice some improvement within 4-6 weeks of consistent therapy, though this varies by individual. Learning coping strategies often happens quickly, while deeper changes in thought patterns may take 3-6 months. The frequency and severity of anxiety attacks typically decrease as you practice therapeutic techniques and address underlying triggers with your therapist.

• Can telehealth therapy be as effective as in-person sessions for panic disorders?

  Research shows that telehealth therapy can be just as effective as in-person treatment for panic and anxiety disorders. The convenience of accessing therapy from home can actually reduce barriers to consistent treatment. Many therapeutic techniques like CBT, breathing exercises, and talk therapy translate well to video sessions, and some people feel more comfortable discussing sensitive topics from their own space.

• What should I expect during my first therapy session for panic or anxiety attacks?

  Your first session will typically involve discussing your symptoms, triggers, and how panic or anxiety attacks impact your daily life. Your therapist will ask about the frequency, intensity, and specific characteristics of your episodes to better understand your experience. They'll also explain different therapeutic approaches and work with you to develop initial coping strategies you can use between sessions.