Supporting Wellness Psychological and Family Services

What Is the Difference Between a Panic Attack and an Anxiety Attack?

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A panic attack is a sudden surge of intense fear or discomfort that peaks within minutes, with strong physical symptoms such as a pounding heart, shortness of breath and dizziness. It can come out of nowhere. "Anxiety attack" is not a clinical term, but people usually use it for anxiety that builds more gradually in response to a worry or stressful situation and lasts longer at a lower intensity.

What a panic attack feels like

Panic attacks are defined by an abrupt peak. Common symptoms include:

  • A racing or pounding heart.
  • Shortness of breath or a feeling of choking.
  • Chest pain or tightness.
  • Sweating, trembling or shaking.
  • Dizziness, light-headedness or nausea.
  • Chills or hot flushes, numbness or tingling.
  • Feeling detached from yourself or your surroundings.
  • Fear of losing control, going crazy or dying.

Many people who have a first panic attack go to an emergency department convinced something is wrong with their heart. The peak passes within minutes, although you may feel shaken or exhausted for a while afterwards.

What people mean by an anxiety attack

When people describe an anxiety attack, they usually mean a period of intense worry and tension that builds over minutes or hours, often tied to something specific such as an exam, a conflict or a deadline. The symptoms overlap with panic, including a fast heartbeat, restlessness and trouble breathing deeply, but they are usually less sudden and less extreme, and they can last longer.

Side by side

  • Onset: panic is sudden; anxiety tends to build.
  • Trigger: panic can come with no obvious cause; anxiety usually follows a worry or stressor.
  • Intensity: panic peaks sharply; anxiety is usually lower but can be prolonged.
  • Duration: the peak of a panic attack passes within minutes; anxiety can linger for hours.

When panic becomes panic disorder

One panic attack does not mean you have a disorder. Panic disorder is diagnosed when attacks recur unexpectedly and are followed by at least a month of persistent worry about having another one, or by changes in behaviour to avoid them, such as avoiding driving, crowds or exercise. That avoidance is often what shrinks people's lives, and it is very treatable.

What helps in the moment

  • Slow your breathing, making the exhale longer than the inhale.
  • Name what is happening: this is panic, it is unpleasant, and it will pass.
  • Ground yourself through your senses: feet on the floor, five things you can see.
  • Do not fight the sensations or rush to escape. Panic passes faster when you let it peak.

Always check new chest pain

If you have chest pain, shortness of breath or fainting for the first time, or symptoms that feel different from before, get checked by a doctor or call 911. Panic attacks are not dangerous in themselves, but heart and other medical problems need to be ruled out first.

Treatment works

Cognitive behavioural therapy is one of the most effective treatments for panic attacks and panic disorder. It helps you understand the cycle of physical sensations and fearful thoughts, and gradually become less afraid of the sensations themselves. Many people see real improvement within a few months.

Anxiety counselling at Supporting Wellness

Our clinicians help people with panic and anxiety in Calgary, Red Deer and Cold Lake, and online. No referral is needed, and all of our therapists offer a free 15-minute connection call. Call 1-888-622-8350.

We direct bill many insurers, including Alberta Blue Cross, Canada Life, Sun Life, Manulife and Greenshield, so you pay only the part your plan does not cover. See direct billing and insurance. If you are in crisis, call or text 988 at any time.

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Related reading: How anxiety counselling helps, How long burnout recovery takes and What to talk about in therapy.

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Supporting Wellness Psychological and Family Services
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