If you’ve ever experienced intense fear, racing thoughts, or a rapid heartbeat, you might have wondered: Is this anxiety or a panic attack? These terms are often used interchangeably, but they refer to different though sometimes overlapping experiences.
So, are anxiety and panic attacks the same? The short answer: No but they are closely related.
Let’s explore what makes them different, how they can show up in your life, and why understanding the distinction can help you better manage your mental health.
What Is Anxiety?
Anxiety is a natural response to perceived stress or danger. It becomes problematic when it's persistent, excessive, and interferes with daily functioning. Anxiety often involves a chronic state of worry or fear that builds over time, and is commonly linked to certain situations (like work, relationships, or health).
Symptoms of anxiety may include:
- Excessive worry or rumination
- Restlessness or feeling on edge
- Muscle tension
- Difficulty concentrating
- Sleep disturbances
- Fatigue
- Irritability
Anxiety disorders, such as Generalized Anxiety Disorder (GAD), Social Anxiety Disorder, or Specific Phobias, are some of the most common mental health conditions. According to the American Psychiatric Association (APA), anxiety disorders affect about 30% of adults at some point in their lives [1].
What Is a Panic Attack?
A panic attack is a sudden, intense surge of fear or discomfort that peaks within minutes and often feels overwhelming. It can happen unexpectedly or be triggered by specific situations or phobias. Panic attacks can feel like a medical emergency, many people fear they are having a heart attack or losing control.
Common symptoms of a panic attack include:
- Rapid heartbeat or palpitations
- Shortness of breath
- Chest pain or tightness
- Sweating
- Dizziness or feeling faint
- Trembling or shaking
- Nausea
- Numbness or tingling
- A sense of unreality or detachment
- Fear of dying or “going crazy”
The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) defines panic attacks as having at least four of these symptoms and peaking within 10 minutes [2].
Key Differences Between Anxiety and Panic Attacks
Anxiety Panic Attack
Gradual onset Sudden onset
Can be persistent or chronic Short-lived, peaks within minutes
Often related to ongoing worries May happen without warning
Emotional and cognitive symptoms Intense physical symptoms
Can range from mild to severe Typically very intense
Can Anxiety Cause Panic Attacks?
Yes, anxiety can lead to panic attacks, especially if you’ve been feeling chronically overwhelmed or if your body is in a heightened state of alert. Some people with anxiety disorders, such as GAD or social anxiety, also experience panic attacks. Others may have Panic Disorder, which is characterized by recurrent, unexpected panic attacks and ongoing fear of having more.
Why Understanding the Difference Matters
Recognizing whether you're experiencing anxiety or a panic attack can be an important step toward effective treatment. While both conditions can be distressing, they often respond to different coping strategies and therapeutic approaches.
Treatment for anxiety and panic may include:
- Cognitive Behavioral Therapy (CBT)
- Exposure-based therapy (especially for phobias or panic disorder)
- Mindfulness-based approaches
- EMDR (especially when trauma is a root cause)
- Medication, in some cases, such as SSRIs or beta-blockers
- Lifestyle and nervous system regulation strategies like grounding, breathwork, and sleep support
Working with a therapist can help you explore the root causes of your symptoms and develop a personalized plan for healing.
You're Not Alone
Whether you’re dealing with ongoing anxiety or occasional panic attacks, it’s important to know that you’re not alone and you don’t have to navigate this on your own. With the right support, it’s absolutely possible to understand what your body and mind are trying to communicate and begin to feel more in control, grounded, and safe again.
Sources & References
[1] American Psychiatric Association. “What are Anxiety Disorders?” https://www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
[2] National Library of Medicine. Panic Disorder via StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK441870/
Kristy-Ann Dubuc-Labonte
Contact Me
