Am I having a panic attack, or an anxiety attack?

More than eight million people in the UK – that’s one in 10 – are experiencing an anxiety disorder at any one time, according to Mental Health UK, while MIND estimates that around one percent of the population experiences panic disorder. If you look at a list of symptoms for either disorder, the word ‘attack’ is likely to come up.  

The terms ‘panic attack’ and ‘anxiety attack’ are sometimes used interchangeably, but the two things are not quite the same. In this blog we’ll explore the key differences between them, including the common physical and psychological symptoms people experience.  

Anxiety attacks

Anxiety is a general term that describes a feeling. It’s something most of us experience from time to time, usually when we’re facing a stressful or high-pressure event. However, if someone’s anxiety grows out of proportion, seems to come out of nowhere, or happens too often, it can become a problem. This could manifest as an anxiety disorder such as generalised anxiety disorder (GAD), health anxiety, social anxiety, or obsessive compulsive disorder (OCD). Anxiety attacks are when the feelings we have peak too high, or go on for too long.  

What causes them? There are lots of potential triggers. It might be that someone is worried or afraid about something, or in a situation that’s known to cause them anxiety. Anxiety attacks can also be triggered by stress, or by past experiences, for instance if someone has been through a trauma.  

What do they feel like? People experience them in many different ways. Physical symptoms might include a racing or pounding heart, shakiness, nausea or light-headedness, and these happen because the body is preparing itself to deal with a challenge. Other commonly reported symptoms include blushing, stomach cramps and indigestion, and trouble sleeping.

Someone having an anxiety attack may also have unseen cognitive symptoms – such as excessive worrying, flashbacks, or feelings of exhaustion or helplessness. It’s possible to have cognitive symptoms without experiencing physical symptoms.  

How long do they last? They tend to last longer than panic attacks, sometimes for hours or days, and might build up gradually.  

When should you seek treatment or support? If the symptoms are interfering with your life, or you’ve started to avoid situations that could trigger your anxiety, it’s a good idea to seek help. Trying to ‘fight’ the symptoms won’t make them go away; in fact this might actually make them worse.

Panic attacks

These are attacks of intense fear or panic that can happen at any time. People tend to experience the symptoms very strongly in their body rather than their mind, and the physical reactions can feel quite severe in nature.  

What causes them? Anyone can have a panic attack. They may not necessarily have an obvious trigger or a reason, and they can feel like they come on ‘out of the blue’.

What do they feel like? If you ask a group of people who all get panic attacks what they’re like, they’ll probably describe their experiences in quite a similar way, which isn’t typically the case with anxiety attacks.

Common symptoms include:

• racing heart  

• feeling sick or feeling like your stomach is churning

• trembling or shaky limbs

• Numbness, pins and needles or a tingling sensation in your fingers

• hot flushes or chills  

• sweating

• difficulty breathing

• dizziness  

• ‘tunnel vision’

• chest pain

• dry mouth

For some people, these symptoms are so extreme they worry that they’re really ill, losing control, or even dying.

Why does a panic attack feel so physical?

When you're in a panic attack your nervous system floods your body with adrenaline, cortisol and noradrenaline which causes a fight-or-flight response: rapid heartbeat, shallow breathing, muscle tension. Your brain interprets those symptoms as danger, which increases panic — so the fear is real, the symptoms are real, but it’s your body reacting to perceived danger, not actual danger.

How long does a panic attack last? They can start quite suddenly. The peak of a panic attack tends to last around 10 minutes, and then starts to subside. They don’t last for hours or days, like anxiety attacks can.  

Panic attacks can be a one-off event, so just because you’ve had one doesn’t mean the problem will be ongoing. For some people, however, worrying about it happening again can trigger an attack, perhaps if they’re in the same location or situation as before. Repeated panic attacks could be a sign of panic disorder.  

What to do if you feel a panic attack coming on

If you feel a panic attack coming on, the most important thing is to slow it down early. Pause and tell yourself:

• “This is okay. I know what this is.”

• “This is anxiety. It’s uncomfortable, but it’s not dangerous.”

• “I’ve felt this before, and it passed. This will too.”

• “My brain is trying to protect me — but I am safe.”

What to do during a panic attack

Panic attacks can be frightening, but there are things you can do to help yourself cope. If you're in the middle of a panic attack, first — you're not in danger, even if it feels terrifying. Panic attacks are intense but temporary surges of fear or discomfort.

Here’s what to do step by step to get through it safely and more calmly:

1. Focus on slowing down your breathing

Panic attacks often trigger hyperventilation, which worsens symptoms.

Try this:

• Breathe in through your nose for 4 seconds

• Hold for 4 seconds

• Exhale through your mouth for 6 seconds

• Repeat for a few minutes

• Optional: Play calming music or white noise if that helps anchor you.

2. Use the 5-4-3-2-1 grounding technique

This brings your mind back to the present moment:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

Touch a textured object or run cold water over your hands if needed.

3. Remind yourself: “This will pass”

Say to yourself:

• “This is a panic attack. It’s not dangerous.”

• “My body is reacting to stress — it will calm down.”

• “I’ve gotten through this before. It will end.”

These affirmations help retrain your brain to not fear the sensations.

4. Sit or lie down in a safe, calm spot

• Get somewhere you feel secure — sit on the floor, bed, or chair

• Keep your body supported

• If possible, place your feet flat on the ground to feel more grounded

5. Try a physical sensation to distract your brain

• Hold ice cubes or splash cold water on your face

• Chew something strong (mint gum, sour candy)

• Count backward from 100 by 3s

This can interrupt the panic cycle and anchor your awareness.

6. Don’t fight it — let it pass

Trying to resist or “fix” it can escalate panic. Instead:

• Acknowledge: “My brain thinks I’m in danger, but I’m not.”

• Let the wave of panic pass like a storm — don’t grip it, let it move through

When should you seek treatment or support? It’s worth looking for help if panic attacks are having an impact on your ability to function normally. Recognise if you’ve started to avoid certain places or situations – putting off doing the shopping if you once had an attack in the supermarket, for example.  

Whether you’re experiencing panic or anxiety, it’s important to remember that neither is a sign of weakness. They’re a natural physical response to a threat or stress, as your body tries to make sure you can take action. Once upon a time this reaction was very useful – and it still can be if we find ourselves in danger or in a crisis – but most of the time it’s not very helpful!

Panic and anxiety attacks can be debilitating, but the symptoms can be treated and managed. Both respond very well to cognitive behavioural therapy (CBT), which will help you to understand what you’re experiencing, and provide strategies, skills and techniques for coping. Many people get better after their course.  

Learn more about online CBT from ieso, and how it can be used to treat anxiety.