Key takeaways can be found at the end of the page.

Whether it’s a sudden surge of fear or a slow build-up of worry, anxiety can feel overwhelming and isolating. In this blog, we explore the difference between panic attacks and anxiety attacks − two experiences that are often confused. We spoke with Vhi Clinical Psychologist Fionnuala Taylor, who shares her expert insights on recognising symptoms, coping in the moment, and supporting yourself or a loved one with compassion.

What happens in the mind and body when we’re anxious?

It’s good to start with saying that anxiety is a natural and essential response to stressful or dangerous situations. But it can be overwhelming and very distressing, especially if it persists and becomes excessive. Your heart is racing, your breath feels trapped in your chest, your body is trembling, and your mind is thinking, “Something is terribly wrong.” This sudden rush may be a panic attack. Other times, it’s a slow, heavy build-up of worry that grows louder and harder to silence – this is what many call an anxiety attack.

Both experiences can be overwhelming, and people often confuse one for the other. But while they share similarities, panic and anxiety attacks are not the same. Understanding anxiety and how to respond can make the journey a little less frightening and most importantly, help you to respond with kindness and compassion.

What’s the difference between panic attacks and anxiety attacks?

The terms are often used interchangeably, but they describe distinct experiences:

• A panic attack is when you have a rush of frightening and intense mental and physical sensations, often without an obvious reason or warning. They’re recognised clinically and can occur in conditions such as panic disorder or phobias.
• Anxiety attacks are episodes of heightened feelings of unease, worry and fear, often in response to specific stressors like exams, deadlines, or social situations. Anxiety attacks aren’t formally recognised as a clinical diagnosis, but the symptoms are very real.

What are the main symptoms of a panic attack?

Panic attacks are sudden, intense surges of fear. Symptoms can include:

• Racing or pounding heart
• Shortness of breath or a choking sensation
• Chest pain or discomfort
• Dizziness, shaking, or tingling sensations
• Sweating, chills, or hot flashes
• Feeling like you’re not connected to your body
• An overwhelming fear of losing control or dying

Timing: Panic attacks usually peak within 10 minutes and begin to subside within 20–30 minutes, though the after-effects (exhaustion, fear of recurrence) may linger.

What are the main symptoms of an anxiety attack?

Anxiety attacks often involve:

• Persistent and excessive worry
• Restlessness, irritability, or trouble focusing
• Muscle tension or headaches
• Trouble sleeping
• Stomach upset or nausea
• Increased heart rate, but usually less abrupt than what’s experienced in panic attacks

Timing: Anxiety attacks build more gradually than panic attacks. They may intensify over hours − or even linger for days − until the stressor eases or the body and mind become exhausted.

How do I manage a panic attack?

If you or someone you love is in the middle of a panic attack, these grounding techniques can help to send signals of safety to the nervous system:

• Ground yourself physically: Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
• Focus on your breath, if possible: Try to slow and deepen your breath.
• Remind yourself it will pass: Panic attacks, though terrifying, are temporary. Reminding yourself of this truth can help soften the fear.
• Remember it is not life threatening, even if your mind is telling you so.

Preventing panic attacks or anxiety attacks

While not every episode can be prevented, lifestyle adjustments might reduce frequency and intensity:

• Prioritise rest: Quality sleep helps regulate mood and our stress response.
• Regularly engage in an exercise that you enjoy, to help regulate emotions.
• Limit stimulants: Caffeine and alcohol can trigger attacks or worsen symptoms.
• Practice relaxation and grounding techniques daily: Yoga, mindfulness, or deep- breathing exercises can lower overall anxiety.
• Build a support system: Talking with friends, family, or a therapist provides emotional grounding.
• Paying attention to ‘what feels good’ in the moment can help ground us and develop awareness of the things that support and nourish us.
• Address underlying stressors: Whether through therapy, journalling, or problem-solving, reducing chronic stress makes attacks less likely.

Teenagers and panic attacks or anxiety attacks

Teens do experience panic and anxiety attacks, though they may not describe them the same way adults do. Adolescents often report:

• Stomach aches or headaches rather than emotional distress
• Irritability, anger, or withdrawal from friends
• Difficulty sleeping or refusing to attend school
• Declining performance in school or a loss of interest in activities

Parents should look for sudden changes in behaviour, academic performance, or mood. Having open conversations − with curiosity and without judgment − can make it easier for teens to share what they’re going through.

When to speak to a healthcare professional

Occasional worry or nerves are a part of life. But when panic or anxiety attacks interfere with daily functioning (work, school, or relationships), it’s time to seek professional help. Specifically, reach out if:

• Your attacks are recurring and unpredictable
• Fear of having another attack is limiting your activities
• Anxiety or panic is causing significant distress or impairment
• Your symptoms overlap with medical concerns (like chest pain) that should be ruled out

Your healthcare professional can provide clarity, assess for underlying conditions, and guide your treatment. Options may include therapy (such as CBT), medication, or lifestyle interventions.

If you’re living with these attacks, remember that you’re not alone, help is available, and healing is possible – you can get through this. And if you love someone who struggles, your empathy and presence might be one of the most powerful supports they’ll know.

Key Takeaways

• Anxiety is a natural response to stress or danger – but when it becomes overwhelming or persistent, it can deeply affect wellbeing.
• Panic attacks and anxiety attacks are different experiences – panic attacks are sudden and intense, often without a clear trigger, while anxiety attacks build gradually in response to stressors.
• Recognising the symptoms matters – panic attacks may involve racing heart, breathlessness, and fear of losing control, while anxiety attacks often include restlessness, worry, and physical tension.
• Grounding techniques can help during a panic attack – focusing on breath, sensory awareness, and reminding yourself the episode will pass can calm the nervous system.
• Lifestyle habits can reduce frequency and intensity – prioritising rest, limiting stimulants, and practising daily relaxation can support emotional resilience.
• Teens may show different signs – such as stomach aches, irritability, or school avoidance. Open, non-judgemental conversations can help them feel safe to share.
• Professional support is important – if panic or anxiety interferes with daily life, speaking to a healthcare professional can lead to effective treatment and recovery.
• Compassion is key – whether you're experiencing these attacks yourself or supporting someone who is, kindness and understanding go a long way.

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.