Panic Attack or Anxiety Attack? Here's How to Know the Difference
This week’s blog takes a slightly different tone—more informative and diagnostic than usual. With summer on the horizon, I’ve been hearing more from clients about the pressure to take on extra responsibilities, especially the expectation to be more social.
And with that comes a rise in emotional overwhelm—sometimes showing up as panic attacks, other times as anxiety attacks. But did you know there’s a difference between the two?
Truthfully, I didn’t—at least, not until I delved deeper into my academic studies. So this blog aims to raise awareness and answer a few key questions:
What’s the difference between panic and anxiety attacks?
Can your response make things worse—or better?
And how can you support yourself or someone else when it happens?
Let’s break it down 👇
🔍 Panic Attack
Onset: Sudden and unexpected
Duration: Peaks within 10 minutes, typically subsides within 20–30 minutes
Trigger: Often comes “out of the blue,” without a clear cause
Symptoms: Heart palpitations, chest pains, shortness of breath, dizziness, fear of dying or losing control
🔎 Anxiety Attack
Onset: Gradual build-up over hours or even days
Duration: Can last minutes to weeks, depending on the stressor
Trigger: Linked to specific worries or ongoing stress
Symptoms: Muscle tension, restlessness, excessive worry, difficulty concentrating, irritability
🛑 Negative Coping Strategies
🌀 Panic Attacks:
🚬 Smoking or substance/alcohol use to self-soothe
🚪 Avoiding environments or activities that trigger fear
😷 Shallow breathing or hyperventilation worsened by symptom focus
📱 Over-Googling symptoms and increasing health anxiety
⚠️ Anxiety Attacks:
💤 Procrastination or emotional withdrawal
🍕 Emotional eating or bingeing
📺 Excessive screen time or mindless scrolling
🙅 People-pleasing to regain control or approval
🚫 Suppressing emotions or bottling things up
🌱 Positive Coping Strategies
💙 Panic Attacks:
🌬️ Grounding techniques like 5-4-3-2-1 sensory check-ins
🫁 Focused breathing (box breathing, belly breathing)
🧠 Reassuring self-talk: “This will pass, I’ve been here before”
🎧 Calming audio—music, nature sounds, or guided meditation
🚶 Gentle movement or stepping outside for fresh air
☀️ Anxiety Attacks:
✍️ Journaling to name the worry and explore its root
🗓️ Breaking tasks into actionable steps
🗣️ Sharing thoughts with someone you trust
🌿 Engaging with nature to settle the nervous system
🧘♂️ Mindfulness or yoga to bring focus back to the present
🌼 Final Thought
The goal isn’t to eliminate emotion—it’s to understand it, respond to it, and navigate it with care. Whether it’s panic or anxiety, your response matters, and there are steps you can take to restore calm, control, and clarity.
If any of this resonates, feel free to explore more at Silence Speaks or connect with someone who can support you. You don’t have to figure it all out alone. 💬