Panic Attack or Anxiety? Here’s How to Know the Difference

In today’s fast-paced world, many individuals experience moments of intense worry or sudden fear. But how do you know if what you’re facing

is anxiety or a panic attack? Understanding the difference between these can be crucial for seeking proper help and managing symptoms effectively. With increasing cases of anxiety disorders projected for 2025, correctly identifying what you or a loved one might be experiencing is more important than ever.

Often, the signs of anxiety and panic attacks overlap, leading to confusion. Many people might dismiss their symptoms or mistake one condition for the other, delaying essential treatment. The Therapy Center of New York is a trusted clinical resource to guide you through diagnosis and offer professional treatment options tailored for anxiety and panic disorder.

What a Panic Attack Is and Why It Comes on So Suddenly

A panic attack is a sudden rush of intense fear that feels overwhelming and frightening. It often arrives without warning and can feel very different from regular anxiety. While anxiety builds slowly over time, a panic attack hits fast and can make you feel as if something dangerous or serious is happening.

Common symptoms of a panic attack include:

• Chest tightness or pressure

• Trouble breathing or shortness of breath

• Lightheadedness or dizziness

• A racing or pounding heart

• A strong fear of losing control or something terrible happening

Anyone can experience a panic attack at some point, especially during periods of high stress. However, when these attacks happen repeatedly and without a clear trigger, it may be diagnosed as panic disorder. People with panic disorder often begin to avoid situations or places where they worry an attack might occur, which can impact daily life and independence.

Differences b/w Anxiety vs Panic Attack

 

7 Signs You’re Having a Panic Attack

1. A sudden wave of fear with no clear cause
   Panic attacks often strike quickly and feel intense even when nothing around you seems threatening.
   
   

2. Feeling unable to breathe or a choking sensation
   Many people experience tightness in the chest or throat, making it hard to take a full breath.
   
   

3. Chest pain or pressure that feels alarming
   The discomfort can be strong enough to feel like a heart problem, which increases the fear.
   
   

4. A sense of being disconnected or unreal
   Some people feel detached from their surroundings or from themselves during an attack.
   
   

5. A racing heartbeat that peaks within minutes
   The heart may pound suddenly and intensely, usually reaching its peak within 10–20 minutes.
   
   

6. Fear of losing control or something terrible happening
   Panic attacks often bring extreme thoughts, such as fear of fainting, going crazy, or dying.
   
   

7. Feeling drained or worn out afterward
   The body uses a lot of energy during a panic attack, causing tiredness once it ends.

7 Signs You’re Experiencing Anxiety

1. Ongoing worry about things that might happen
   Anxiety usually focuses on future concerns and persistent “what if” thoughts.
   
   

2. Muscle tightness and restlessness
   You may notice tension in your shoulders, jaw, or body, along with difficulty sitting still.
   
   

3. Sleep problems or waking up with worry
   Anxiety often disrupts sleep, making it hard to settle your mind at night or stay asleep.
   
   

4. Symptoms that build slowly
   Anxiety grows over time rather than showing up suddenly, and it can last for long periods.
   
   

5. Feeling easily stressed or irritated
   Anxiety keeps the body alert, which makes you react strongly to small frustrations.
   
   

6. Trouble staying focused
   Constant worry makes it hard to concentrate, stay present, or finish tasks.
   
   

7. Physical discomfort that feels mild but constant
   Symptoms like stomach discomfort, headaches, or fatigue often show up but are not as intense as panic attack sensations.

What Causes Anxiety and Panic Attacks in 2025?

The causes behind anxiety and panic attacks continue to evolve, especially in 2025’s technologically saturated society. Some common influences include:

• Chronic stress and digital overload from constant connectivity and information bombardment

• Workplace burnout driven by high demands and lack of work-life balance

• Social media comparison heightening feelings of inadequacy

• Health uncertainty including concerns about global health crises

• Hormonal influences affecting mood and emotional regulation

• Genetic and biological factors predisposing certain individuals

• Long-term unresolved trauma lingering beneath conscious awareness

How to Stop a Panic Attack 

When a panic attack starts, a few quick techniques can help you calm your body and regain a sense of control:

• Deep belly breathing
  Take slow, deep breaths into your stomach. This helps relax your nervous system and reduces the intense physical symptoms.

• Grounding using the 5-4-3-2-1 method
  Focus on what you can see, hear, touch, smell, and taste. This pulls your attention away from fear and back into the present moment.

• Reassuring self-talk
  Gently remind yourself that the panic attack is temporary, it will pass, and you are not in danger.

• Cold temperature technique
  Splash cold water on your face or hold something cold in your hand. The sudden temperature change can interrupt the panic cycle.

• CBT-style thought reframing
  Notice scary thoughts and challenge them by asking, “Is this actually true?” or “What evidence do I have that I’m not safe?” This helps reduce fear.

• Knowing when to get medical help
  If chest pain is severe, feels different than usual, or comes with other worrying symptoms, seek emergency care to rule out a medical issue.

Why Choose Therapy Center of NY for Anxiety & Panic Treatment

The Therapy Center of NY offers expert care from clinically trained anxiety and panic specialists. Their approach emphasizes:

• Personalized treatment plans tailored to your unique needs

• Trauma-informed care that addresses underlying causes

• Both in-person and virtual sessions for convenience and privacy

• Location in the heart of NYC for easy accessibility

• Simple scheduling for assessments to start your journey to wellness

Conclusion

If you’re experiencing symptoms of anxiety or panic attacks, remember that help is available. Recognizing the difference between these conditions is the first step toward effective treatment. Whether through counseling, therapy, or other clinical interventions, you don’t have to face this alone.

Reach out to the Therapy Center of NY today to schedule an assessment. Taking action now can lead to relief, improved quality of life, and lasting wellness.

Contact Therapy Center of NY for anxiety help in NYC and start your path toward peace of mind.

Frequently Asked Questions 

1. What is the difference between anxiety and a panic attack?

   Anxiety is a lingering state of worry and tension, with symptoms building gradually. Panic attacks are sudden, intense episodes of overwhelming fear with physical symptoms like chest pain and rapid heartbeat.

2. How do panic attack symptoms start?

   Panic attack symptoms usually start suddenly without warning and peak within minutes, often involving physical sensations such as chest tightness, shortness of breath, and dizziness.

3. Can anxiety attacks feel like a heart attack?

   Yes, both anxiety attacks and panic attacks can cause chest pain, pressure, and heart-pounding sensations, which some people may confuse with heart attack symptoms. It’s important to seek medical advice to rule out heart conditions.

4. How do I know if I have panic disorder?

   Panic disorder is diagnosed when you experience recurrent, unexpected panic attacks and spend significant time worrying about having more. A mental health professional can evaluate your symptoms and provide a diagnosis.

5. How can I stop panic attacks fast?

   Techniques like deep diaphragmatic breathing, grounding exercises, and reassuring self-talk can help reduce panic attack intensity. If attacks are frequent, seek professional help.

6. Is anxiety treatable without medication?

   Yes. Many people find relief through therapy methods such as cognitive behavioral therapy, mindfulness, and counseling services without needing medication.

7. When should I see a therapist for anxiety?

   If anxiety or panic attacks interfere with your daily life, cause distress, or you want help managing symptoms, seeing a therapist sooner rather than later is beneficial.

8. Are panic attacks dangerous?

   Panic attacks are not physically dangerous but can feel frightening. Learning management strategies and seeking treatment can reduce their frequency and impact.