Anxiety Attack vs Panic Attack: Symptoms, Differences, and How to Stop One Fast
People use “anxiety attack” and “panic attack” like they mean the same thing. They don’t. Knowing the difference can lower fear, reduce ER trips, and help you choose the right next step.
This guide breaks down anxiety attack vs panic attack symptoms, how they show up in adults, and how to stop a panic attack fast.
What an anxiety attack usually feels like
Anxiety tends to build gradually and linger. It’s often tied to stress, uncertainty, trauma triggers, or health worries.
Common anxiety attack symptoms include:
constant worry or looping “what if” thoughts
restlessness, irritability, feeling keyed up
tight chest, shallow breathing, racing heart
stomach upset, nausea, appetite changes
trouble sleeping or waking up tense
difficulty focusing
What a panic attack usually feels like
A panic attack is typically sudden, intense, and peaks quickly. Many people think they’re having a heart attack.
Common panic attack symptoms include:
rapid heart rate or pounding chest
shortness of breath or feeling like you can’t get air
dizziness, shaking, sweating, chills, hot flashes
nausea or urgent stomach distress
feeling unreal or detached
fear of losing control or dying
Anxiety attack vs panic attack: the clearest differences
Timeline: Anxiety builds and sticks around. Panic spikes fast and peaks quickly.
Intensity: Anxiety is heavy and persistent. Panic is intense and urgent.
Thought pattern: Anxiety is “what if.” Panic is “something is happening right now.”
Body sensation: Panic is usually more physical (chest, breath, dizziness).
Something to Remember
A panic attack is typically sudden, intense, and peaks quickly. Many people think they’re having a heart attack.
How to stop a panic attack fast (what actually works)
When panic hits, your job is to calm the nervous system, not “logic” yourself out of it.
1) 4–6 breathing (60 seconds)
Inhale for 4, exhale for 6. Longer exhales help your body downshift.
2) Grounding (30–90 seconds)
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
3) Temperature reset (1–2 minutes)
Cold water on your face or holding a cold pack can calm the fight-or-flight surge.
4) The accurate script
“This is panic. It feels dangerous, but it isn’t. It will peak and pass.”
When anxiety or panic is connected to substances
This is a big one: alcohol and drugs can trigger or worsen anxiety and panic, and withdrawal can spike symptoms hard. If anxiety or panic is happening alongside increased substance use, blackouts, daily use, or withdrawal symptoms, you may need medical support—not willpower.
Something to Remember
When panic hits, your job is to calm the nervous system, not “logic” yourself out of it.
When to get professional help
Consider support if:
panic attacks are recurring or you’re avoiding places due to fear
anxiety is affecting sleep, work, appetite, or relationships
you’re using alcohol or substances to calm down or sleep
you feel unsafe or have thoughts of self-harm
If you ever have chest pain, fainting, severe shortness of breath, or you’re unsure if it’s medical, get urgent medical care.
If anxiety or panic is tied to alcohol or drug use, stopping suddenly can make symptoms worse—and in some cases, withdrawal can be medically risky. The Runway Recovery in Santa Ana (Orange County) offers detox and residential addiction treatment for adults, with a structured setting to stabilize the body and support mental health needs during early recovery. They can also verify insurance benefits and walk you through next steps. Call (866) 969-3686 or email info@therunwayrecovery.com
