Anxiety vs. Panic Attacks: Understanding the Difference
Many people use the terms anxiety attack and panic attack as if they mean the same thing. In my work as a therapist, I often hear clients say, “I had a panic attack,” when what they experienced may have been heightened anxiety — or vice versa. Learning to tell the difference can help you better understand your body, your emotions, and when it may be time to seek support.
What Is Anxiety?
Anxiety is a normal part of life. Everyone experiences it from time to time — it’s the body’s way of preparing you to respond to challenges. But when anxiety becomes your “baseline,” you may get so used to living with it that you stop noticing how much stress your body is actually carrying.
Symptoms of anxiety may include:
Racing thoughts or constant worry
Restlessness or tension in the body
Trouble sleeping or concentrating
Increased heart rate
Irritability
For many, an anxiety attack simply means a sudden spike in these symptoms — a surge of worry and tension that feels overwhelming but still somewhat manageable.
What Is a Panic Attack?
A panic attack is different. When your body and mind have been carrying too much stress for too long without release, it can feel like your system suddenly “shuts down” to get your attention.
During a panic attack, people often describe feeling completely out of control, as though something terrible is happening.
Symptoms of panic attacks may include:
Chest tightness or pain
Shortness of breath or feeling like you’re suffocating
Dizziness or feeling faint
Shaking or trembling
Feeling detached from reality
Intense fear of dying or “going crazy”
Unlike heightened anxiety, panic attacks often appear “out of nowhere” — at the grocery store, while pumping gas, or even sitting at home. But usually, they are the body’s way of saying, “You’ve been pushing down too much for too long. Now, you need to pay attention.”
Why Does This Happen?
When emotions, stress, and worries are bottled up instead of being processed, the nervous system carries that weight. Over time, the pressure builds until the body forces a release. A panic attack can feel terrifying, but it is also your body’s alarm system — a signal that you need care, regulation, and support.
Important Note
It’s always essential to rule out any medical conditions before assuming symptoms are only related to anxiety or panic. If you’ve experienced chest pain, shortness of breath, or other concerning symptoms, consult with your medical doctor first to make sure there are no underlying physical issues.
Learning to Manage Anxiety Before It Escalates
The good news is that you don’t have to wait for a panic attack to make changes. Learning to recognize your anxiety and practicing tools for regulation can help you stay within your “window of tolerance” — that range where stress feels manageable and your body can find balance.
Some helpful practices include:
Breathwork to calm the nervous system
Regular exercise and movement to release tension
Journaling to process thoughts and emotions
Talking with a trusted therapist to explore underlying stressors
Building routines that allow rest and recovery
A Path Toward Relief
Living with daily anxiety or experiencing panic attacks doesn’t have to be your “normal.” With support, you can learn to understand your body’s signals, manage stress before it builds, and feel more grounded in everyday life.
At The Child & Family Therapy Place, Inc., I provide bilingual (English and Spanish), culturally sensitive therapy to support children, teens, and adults in navigating anxiety, stress, and life’s challenges.
If you’ve been struggling with anxiety or panic attacks, I invite you to call me at 831-272-2041. Together, we can explore tools and strategies to bring you relief, balance, and greater peace of mind.
To learn more about my therapy services in California, visit my Services page.
