Panic or Anxiety Attack? A Guide to Understanding What You’re Experiencing

In moments of overwhelming fear or racing thoughts, it can be hard to tell what exactly is happening. Your heart might be pounding, your chest may feel tight and everything around you could suddenly seem distant or unreal. These intense experiences often lead to one pressing question: Was that a panic attack or an anxiety attack?

First of all, take a deep breath. If you’ve found yourself here, you’re already taking a courageous step toward understanding your mental and emotional well-being. In this blog, we’ll compassionately explore what panic and anxiety attacks feel like, how you can gently check what you’re going through and how to manage these experiences with kindness and care.

We’ll also answer questions like: What is a panic attack test?, What are the 5 warning signs of anxiety?, How to control panic attack? And how to control an anxiety attack?

Panic Attack vs. Anxiety Attack: What's the Difference?

While people often use these terms interchangeably, there are a few important differences:

Panic attacks tend to be sudden and intense, often peaking within 10 minutes. They can feel terrifying and may even mimic the symptoms of a heart attack.
Anxiety attacks, on the other hand, usually build up gradually and are tied to a stressor, like a situation, thought, or fear. The feelings can linger longer, ranging from minutes to hours or even days, and often benefit from professional help such as therapy or psychology services.

Both are real, valid and deserve compassionate support.

5 Gentle Methods to Check: Am I Having a Panic or Anxiety Attack?

When you’re in the middle of an intense emotional wave, it can feel confusing and disorienting. Here are five practical ways to check what you might be experiencing without judgment or fear.

1. Tune Into Your Physical Symptoms

Ask yourself gently:

Is my heart racing suddenly, out of nowhere?
Am I sweating, shaking or struggling to breathe?
Do I feel chest pain, dizziness or like I might faint?

If these symptoms appear very suddenly and intensely, it may be a panic attack.

If the symptoms have been building up over time, accompanied by worries or overthinking, it could be an anxiety attack.

3. Check In With Your Emotions

Another gentle method to check is through emotional awareness.

Ask yourself:

Am I feeling overwhelmed by fear that something terrible is going to happen?
Do I feel like I’m losing control or even fearing for my life?

These emotional states are often associated with panic attacks.

With anxiety attacks, you might feel:

Constant worry or dread
Irritability or restlessness
A sense of being on edge

There’s no “better” or “worse” between the two; just different ways the body and mind are asking for support.

4. Try the “Panic Attack Test” Approach

You might wonder: What is a panic attack test?

There’s no single medical test to diagnose a panic attack, but mental health professionals often use self-report tools to help identify the symptoms. Some commonly asked questions include:

Did your symptoms appear suddenly?
Did they peak within minutes?
Were you afraid you might die or go crazy?
Did the symptoms subside on their own within about 20–30 minutes?

If most answers are yes, it may point to a panic attack. But it’s important to remember that only a qualified therapist or doctor can provide a clinical diagnosis. If you’re unsure, seeking support from a mental health professional is a safe and empowering next step.

5. Look at the Duration and After-Effects

After a panic attack, the intense symptoms usually fade in 20–30 minutes, though the emotional impact can last longer. An anxiety attack, on the other hand, may come in waves and persist over a longer period, leaving you mentally and physically drained.

Checking how long your symptoms last and how they affect your body afterward can help you better understand what your mind and body are going through.

What Are 5 Warning Signs of Anxiety?

Whether or not it leads to an attack, anxiety often comes with these early warning signs:

Constant Worry – You feel stuck in a loop of overthinking, imagining worst-case scenarios.
Physical Tension – Your muscles are tight and you may notice frequent headaches or stomach discomfort.
Irritability or Restlessness – You feel like you can’t settle or relax.
Difficulty Sleeping – Racing thoughts or tension make it hard to fall or stay asleep.
Avoidance – You start avoiding situations, people or tasks that might trigger anxious feelings.

Recognizing these signs early allows for gentle self-care and preventive strategies.

How to Control Panic Attacks: Grounding and Supportive Tools

During a panic attack, it’s crucial to remind yourself that the experience, while distressing, is not dangerous. Here are a few techniques that can help:

Grounding techniques:

Try the 5-4-3-2-1 method. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.

Breathing exercises:

Inhale slowly through your nose for 4 counts, hold for 4 counts, exhale for 4 counts and repeat.

Safe space reminders:

Repeat kind, reassuring phrases like: “This will pass. I am safe. I’ve been through this before and I will get through it again.”

Seek a calming presence:

If you feel comfortable, reach out to someone you trust; even a quick message can offer a sense of connection.

How to Control Anxiety Attacks: Soothing Strategies

Managing anxiety attacks often requires consistent and compassionate care. Try incorporating:

Daily mindfulness or meditation
Regular movement (walking, stretching, yoga)
Limit stimulants like caffeine or sugar
Create a calming routine for mornings and evenings
Talk therapy to understand your unique patterns and triggers

You don’t need to face anxiety alone. Talking to a mental health professional can open doors to healing and hope.

For more info – What’s the Difference Between a Panic Attack and an Anxiety Attack?

Final Thoughts: Be Kind to Yourself

If you’re wondering whether you’ve experienced a panic attack, an anxiety attack or both, please know: your feelings are valid and they matter. Whether you’re searching for answers or simply longing for a moment of peace, be gentle with yourself.

If you’ve ever asked, “How to control a panic attack?” or “How to control an anxiety attack?”— you’re not alone. Many people walk this path and support is always within reach.

At Maanavta Psychiatry and De-addiction Centre, run by Dr. Dhruv Gupta, we offer expert, evidence-based care rooted in compassion and understanding. We believe that during life’s most challenging moments, what people need most is kindness and that’s the foundation of the care we provide.

You deserve calm. You deserve care. And most importantly, you deserve to feel safe within your own mind.

We’re here to help you take that step, whenever you’re ready.

For more info – 10 Tips for Preventing Substance Abuse