The Quick Answer: Panic Attack vs Anxiety Attack
Panic attacks are sudden, intense episodes of overwhelming fear that peak within 10 minutes and include physical symptoms like chest pain, shortness of breath, and feeling like you’re dying or losing control. Anxiety attacks build more gradually in response to a stressor, are less intense but longer-lasting, and don’t include the same extreme physical symptoms. The key difference: panic attacks feel like a medical emergency with no clear trigger, while anxiety attacks are a proportionate (though excessive) response to worry or stress. Understanding which you’re experiencing helps determine the right treatment approach.
If you’ve ever felt your heart racing, struggled to breathe, and thought you might be having a heart attack—only to have doctors tell you everything’s fine—you’ve likely experienced a panic attack. Or maybe you spend hours feeling wound up, tense, and unable to shake the worry spiraling in your head. That’s more likely an anxiety attack.
The terms get used interchangeably, but they’re actually different experiences that require different approaches to treatment. Understanding which one you’re dealing with is the first step toward getting the right help.
At Magenta Therapy, we specialize in treating both panic disorder and anxiety disorders using evidence-based approaches like CBT and exposure therapy. If you’re in New York and tired of feeling controlled by sudden panic or persistent anxiety, we can help.
Ready to stop living in fear of the next attack? Book a free 15-minute consultation today. We accept UnitedHealthcare, Aetna, Cigna, and Oxford insurance and offer virtual therapy throughout New York.
Panic Attack: What It Feels Like
Panic attacks are sudden, discrete episodes of intense fear or discomfort that reach peak intensity within 10 minutes. According to the DSM-5 (the diagnostic manual mental health professionals use), a panic attack involves at least four of these symptoms:
Physical symptoms:
- Heart palpitations or accelerated heart rate
- Sweating
- Trembling or shaking
- Shortness of breath or feeling smothered
- Feeling of choking
- Chest pain or discomfort
- Nausea or abdominal distress
- Dizziness, lightheadedness, or feeling faint
- Chills or heat sensations
- Numbness or tingling (paresthesias)
Psychological symptoms:
- Fear of losing control or “going crazy”
- Fear of dying
- Feeling detached from yourself (depersonalization)
- Feeling detached from reality (derealization)
Key characteristics of panic attacks:
They come out of nowhere. You’re not necessarily thinking about anything stressful. You might be grocery shopping, watching TV, or even sleeping when suddenly your heart starts racing and you’re convinced something is terribly wrong.
They peak quickly. The worst of it hits within 10 minutes. The intensity is what makes panic attacks so frightening—they feel like a medical emergency.
They’re time-limited. Most panic attacks last 10-30 minutes. Even though it feels like forever, they do end.
They leave you exhausted. After a panic attack, you often feel drained, shaky, and emotionally spent.
Many people with panic attacks: Go to the emergency room thinking they’re having a heart attack. Develop agoraphobia (fear of places where escape might be difficult). Start avoiding situations where they’ve had panic attacks before. Experience anticipatory anxiety about having another panic attack.
Anxiety Attack: What It Feels Like
“Anxiety attack” isn’t actually an official clinical term, but it’s widely used to describe a period of intense worry and physical tension. Unlike panic attacks, anxiety attacks build gradually and are usually triggered by a specific stressor.
Common symptoms:
- Excessive worry or apprehension
- Restlessness or feeling on edge
- Muscle tension
- Fatigue
- Difficulty concentrating
- Irritability
- Sleep disturbances
- Increased heart rate (but not the sudden racing of a panic attack)
- Feeling overwhelmed
Key characteristics of anxiety attacks:
They have a clear trigger. You’re anxious about an upcoming presentation, a difficult conversation, financial stress, or another identifiable concern.
They build gradually. Instead of coming out of nowhere, anxiety builds over minutes, hours, or even days.
They last longer. Anxiety attacks can persist for hours or even days, whereas panic attacks are brief but intense.
The intensity is lower. While extremely uncomfortable, anxiety attacks don’t have the same “I’m going to die right now” intensity of panic attacks.
You stay grounded in reality. During an anxiety attack, you might feel terrible, but you don’t typically experience depersonalization or the sense that you’re losing your mind.
Side-by-Side Comparison
| Feature | Panic Attack | Anxiety Attack |
|---|---|---|
| Onset | Sudden, peaks within 10 minutes | Gradual, builds over time |
| Trigger | Often no clear trigger | Usually response to stressor |
| Intensity | Extremely intense, feels like emergency | Moderate to high, but not as intense |
| Duration | 10-30 minutes typically | Hours to days |
| Physical symptoms | Severe (chest pain, feeling of dying) | Moderate (tension, restlessness) |
| After effects | Exhaustion, fear of recurrence | Lingering worry, fatigue |
Why the Difference Matters for Treatment
Understanding whether you’re experiencing panic attacks or anxiety attacks determines the most effective treatment approach.
Treatment for Panic Attacks:
Cognitive Behavioral Therapy (CBT) for panic disorder is the gold-standard treatment. You’ll learn:
- What panic attacks are and why they’re not dangerous (even though they feel terrifying)
- How to identify and challenge catastrophic thoughts (“I’m having a heart attack” becomes “This is a panic attack—uncomfortable but not dangerous”)
- Interoceptive exposure: deliberately triggering physical sensations of panic in a controlled way to reduce fear of them
Exposure therapy involves gradually facing situations you’ve been avoiding due to fear of panic attacks. This breaks the avoidance cycle that maintains panic disorder.
Medication (SSRIs or benzodiazepines) may be helpful in combination with therapy, particularly if panic attacks are severe or frequent.
Success rate: CBT for panic disorder shows 70-90% of people becoming panic-free or significantly improved within 12-16 sessions.
Treatment for Anxiety Attacks:
CBT for generalized anxiety focuses on:
- Identifying worry patterns and triggers
- Challenging anxious thoughts
- Problem-solving for real-life stressors
- Relaxation and stress management techniques
Lifestyle interventions:
- Regular exercise (reduces baseline anxiety)
- Sleep hygiene
- Limiting caffeine and alcohol
- Mindfulness practices
Medication (SSRIs, SNRIs) can be effective for persistent anxiety.
At Magenta Therapy, we assess which pattern you’re experiencing and tailor treatment accordingly. Sometimes people experience both—generalized anxiety with occasional panic attacks—and we address both issues.
Learn more about our anxiety treatment approach.
What to Do During a Panic Attack
If you’re in the middle of a panic attack right now, here’s what helps:
1. Remind yourself: This is a panic attack, not a medical emergency. You’re not dying. You’re not having a heart attack. Your body is having a false alarm.
2. Focus on your breathing—slowly.
- Breathe in for 4 counts
- Hold for 4 counts
- Breathe out for 6 counts
- Repeat until the panic subsides
Longer exhales activate your parasympathetic nervous system (the calming system).
3. Ground yourself in the present. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This interrupts the panic response.
4. Don’t fight it. Trying to force the panic away makes it worse. Let it peak and naturally subside (which it will—usually within 10-20 minutes).
5. Move your body gently. Walk slowly, stretch, or do light movement. This helps discharge the adrenaline.
What to Do About Persistent Anxiety
If you’re dealing with ongoing anxiety rather than sudden panic:
1. Identify your triggers. What situations, thoughts, or stressors consistently trigger your anxiety? Write them down.
2. Challenge your worry spiral. Ask yourself: “What’s the evidence for this fear? What’s the evidence against it? What would I tell a friend who had this worry?”
3. Practice scheduled worry time. Set aside 15 minutes daily to worry intentionally. Outside that time, postpone worry to your designated time. This gives you control over when anxiety gets your attention.
4. Build a daily routine that includes exercise, regular sleep, social connection, and activities you enjoy. Structure reduces anxiety.
5. Get professional help if anxiety is interfering with work, relationships, or daily functioning. You don’t have to manage this alone.
Ready to take control? Contact Magenta Therapy to schedule your first session. Virtual appointments available throughout New York.
When to See a Doctor vs. When to See a Therapist
See a doctor (ER or urgent care) if:
- You’re having chest pain and can’t be sure it’s a panic attack
- This is your first panic attack and you need medical clearance
- Symptoms don’t follow typical panic attack patterns
- You have pre-existing heart conditions
Once medical issues are ruled out, a therapist is the right next step.
See a therapist if:
- Panic attacks are recurring
- You’re avoiding situations due to fear of panic
- Anxiety is affecting your work, relationships, or quality of life
- You’re spending hours each day worrying
- You’re using alcohol or substances to manage anxiety
Don’t wait until it’s unbearable. Early intervention for panic disorder and anxiety disorders works better than waiting until avoidance patterns are deeply entrenched.
Insurance Coverage for Panic and Anxiety Treatment in NYC
Treatment for panic attacks and anxiety attacks is covered by most insurance plans under mental health benefits. At Magenta Therapy, we’re in-network with:
- UnitedHealthcare
- Aetna
- Cigna
- Oxford Health Plans
What you’ll pay: Your standard mental health copay (typically $20-50 per session).
How many sessions: CBT for panic disorder typically takes 12-16 sessions. Generalized anxiety treatment varies but often shows significant improvement in 8-12 sessions.
We verify your benefits before your first session so there are no surprises.
Get your free insurance verification here.
Virtual Therapy for Panic and Anxiety in New York
All our anxiety and panic disorder treatment is available via telehealth throughout New York. Virtual therapy is particularly helpful for panic disorder because:
No commute anxiety: Getting to an appointment can trigger anticipatory anxiety. Virtual sessions eliminate that barrier.
Immediate access: If you’re having a difficult week, you can get support without leaving home.
Practice real-world exposure: We can guide you through exposure exercises in your actual environment—the subway, elevators, crowded stores—wherever your panic shows up.
Research shows virtual CBT for panic and anxiety is as effective as in-person treatment.
Meet our team of anxiety specialists serving NYC professionals.
Stop Letting Panic and Anxiety Control Your Life
Whether you’re experiencing sudden panic attacks that come out of nowhere or persistent anxiety that makes every day feel exhausting, you don’t have to keep living this way.
Panic disorder and anxiety disorders are among the most treatable mental health conditions. CBT works. Exposure therapy works. With the right approach, most people see significant improvement within a few months.
The first step is getting an accurate understanding of what you’re dealing with and connecting with a therapist who specializes in evidence-based anxiety treatment.
Take action today: Book your free 15-minute consultation with Magenta Therapy. We’ll discuss your symptoms, determine the right treatment approach, and verify your insurance coverage with UnitedHealthcare, Aetna, Cigna, or Oxford.
Virtual therapy available throughout New York. Same-week appointments often available.
You deserve to feel calm, capable, and in control. Let’s help you get there.
Frequently Asked Questions
Q: Can you have both panic attacks and anxiety attacks?
A: Yes, absolutely. Many people with generalized anxiety disorder also experience occasional panic attacks, especially during periods of high stress. The treatment addresses both—CBT helps you manage chronic worry while also reducing the frequency and intensity of panic attacks through exposure and cognitive restructuring.
Q: Are panic attacks dangerous? Can they cause a heart attack?
A: Panic attacks are not medically dangerous, even though they feel terrifying. Your heart rate and blood pressure increase during panic, but this is not harmful to a healthy heart. If you have pre-existing heart conditions, discuss panic attacks with your doctor, but for most people, panic attacks—while extremely uncomfortable—pose no physical danger.
Q: How quickly can therapy help with panic attacks?
A: Many people notice improvement within 4-6 sessions of CBT for panic disorder. Significant reduction in panic frequency typically occurs within 8-12 sessions. The key is consistent attendance and practicing techniques between sessions. CBT for panic disorder is one of the most effective and fastest-working therapies available.
Q: Will I need medication for panic attacks or anxiety?
A: Not necessarily. CBT alone is highly effective for both panic disorder and generalized anxiety disorder. Some people benefit from combining therapy with medication (SSRIs or short-term benzodiazepines), particularly if symptoms are severe. Your therapist can discuss options and coordinate with your doctor if medication might be helpful.
Q: Does insurance cover treatment for panic and anxiety attacks in NYC?
A: Yes. Most insurance plans, including UnitedHealthcare, Aetna, Cigna, and Oxford, cover anxiety and panic disorder treatment under standard mental health benefits. You’ll pay your mental health copay per session. At Magenta Therapy, we verify your benefits before your first session. Contact us for free insurance verification.
Additional Resources
- Anxiety and Depression Association of America (ADAA): adaa.org – Comprehensive anxiety and panic disorder resources
- National Institute of Mental Health (NIMH): nimh.nih.gov/health/topics/panic-disorder – Research-based panic disorder information
- Crisis support: If you’re in crisis, call 988 (Suicide & Crisis Lifeline) for immediate support