Therapy for Anxiety vs. Panic Attacks: How to Know the Difference
Anxiety and panic attacks often get talked about as if they’re the same thing, but they’re actually very different experiences. Knowing the difference matters; it helps you understand what your body is going through, how to respond in the moment, and what kind of support can make the biggest difference. If you’ve ever wondered, “Do I have anxiety, or was that a panic attack?” you’re not alone; and therapy can help bring clarity and relief.
What Is Anxiety and How Does It Affect You?
Anxiety is your body’s long-term “alarm system.” It’s the sense that something bad could happen, even when you’re not in immediate danger. Unlike panic, which tends to hit suddenly, anxiety builds over time and lingers. Common signs include:
◦ Constant worrying that feels hard to turn off
◦ Muscle tension, headaches, or stomach issues
◦ Restlessness or irritability
◦ Trouble sleeping or staying asleep
Anxiety doesn’t always scream for attention, but it quietly weaves itself into daily life. You might find yourself overthinking at work, struggling to focus in class, or feeling like your relationships are strained because your mind is always “on.”
What Is a Panic Attack and What Does It Feel Like?
A panic attack, on the other hand, is like an emotional thunderstorm. It hits fast and peaks within minutes, often without warning. During a panic attack, you might experience:
◦ Chest pain or tightness
◦ A racing heartbeat
◦ Shortness of breath or feeling like you can’t breathe
◦ Sweating, trembling, or dizziness
◦ A sense of losing control or fear of dying
Many people describe panic attacks as feeling like a heart attack or another medical emergency. Even though panic attacks don’t last long, they can leave you feeling drained, unsettled, and worried about the next one.
Key Differences Between Anxiety and Panic Attacks
While anxiety and panic often overlap, there are a few important ways to tell them apart:
◦ Duration: Anxiety is ongoing, while panic attacks are brief but intense.
◦ Triggers: Anxiety builds from ongoing stress or fear; panic can strike suddenly or feel “out of the blue.”
◦ Symptoms: Anxiety is more mental and lingering; panic is physical and overwhelming.
◦ Impact: Anxiety chips away at your energy over time, while panic interrupts everything in the moment.
Understanding these differences helps you respond more effectively. If you know you’re experiencing anxiety, grounding techniques and long-term strategies may be helpful. If you’re having a panic attack, focusing on your body and calming it quickly can bring relief.
How Therapy Helps with Anxiety and Panic Attacks
The good news? Both anxiety and panic attacks are highly treatable. In therapy, we work together to understand how these patterns show up for you and create a toolkit that helps you feel more steady.
At Sohail Counseling & Care, we support clients across Illinois and Michigan with evidence-based approaches such as:
◦ Cognitive Behavioral Therapy (CBT): identifying unhelpful thought patterns and replacing them with balanced, realistic ones. For example, instead of spiraling into “What if something terrible happens?” you learn to pause, reframe, and respond with a calmer perspective.
◦ Mindfulness and Acceptance & Commitment Therapy (ACT): helping you notice thoughts and sensations without letting them control you. This can look like guided breathing, grounding exercises, or learning how to “ride the wave” of anxiety until it passes.
◦ Narrative Therapy: exploring the story you’ve been carrying about yourself and your struggles, and finding new ways to define who you are outside of fear or panic.
In session, we don’t just talk about what’s happening; we practice coping strategies so you can use them in real life. Together, we create a personalized plan that gives you tools for both daily stress and sudden panic moments, so you feel prepared instead of blindsided.
Everyday Coping Strategies You Can Try
While therapy offers deeper and tailored support, there are simple practices you can begin at home:
◦ Breathing techniques: slow inhales through the nose, long exhales through the mouth. This signals safety to your nervous system.
◦ Grounding exercises: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
◦ Gentle movement: stretching, walking, or yoga can help release anxious energy.
◦ Routine and rest: steady sleep and consistent habits calm your body’s stress response.
These tools won’t erase anxiety or panic, but they help you manage symptoms and feel more in control when they show up.
A Gentle Reminder
If you’ve been struggling with anxiety or panic attacks, please know that you don’t have to figure it out alone. Both are treatable, and with the right support, things can feel lighter. Therapy offers a safe space to untangle what feels overwhelming and build skills that help you reclaim your life.
