Anxiety and panic attacks often get talked about as if they're the same thing. But they're not. They can feel very different in your body and mind, and knowing what sets them apart can help you make sense of what you're experiencing.
This article explains both in plain language, looks at the physical symptoms you might notice, and points to when it's worth reaching out for support.
What Is Anxiety?
Anxiety is a natural response to stress or a sense of threat. In small doses, it's useful. It can sharpen your focus before a job interview or keep you alert when something feels off.
Anxiety becomes harder to live with when it sticks around. It can show up as ongoing worry, a feeling of being on edge, or a sense of dread that's tricky to shake. For some people, it quietly shapes everyday decisions and routines.
You don't always need a clear or immediate reason for it. Anxiety can build over time, and it can affect both how you think and how you feel physically.
Common Physical Symptoms of Anxiety
Anxiety affects the body as well as the mind. The physical symptoms of anxiety can vary a lot from person to person, but some are very common:
- A faster heartbeat or the sense of your heart pounding
- Sweating more than usual
- Shaking or trembling
- Tense or aching muscles
- Headaches or a queasy stomach
Anxiety physical symptoms can sometimes feel like other health problems, which can add to the worry. Some people notice less expected sensations too, such as tingling or numbness, hot or cold flushes, or a feeling of a lump in the throat.
Alongside the physical side, anxiety can bring constant worry, restlessness, irritability, trouble concentrating, or a sense that something bad is about to happen. None of this necessarily means something is wrong with you. It can be your body responding to perceived stress.
Many physical symptoms associated with anxiety can overlap with symptoms of medical conditions. If symptoms are new, persistent, worsening, or causing concern, it is important to speak with a GP or other healthcare professional to rule out possible physical causes.
How Anxiety Can Affect Sleep
Rest matters for how you feel, yet anxiety and sleep often work against each other. Anxiety related sleep difficulties can include trouble falling asleep, waking through the night, or lying awake with a busy mind.
It can sometimes become a loop. Poor sleep can heighten anxiety the next day, and that extra anxiety can make the following night harder again. A calming pre-sleep routine, gentle wind-down time, and relaxation techniques can help ease this pattern for some people. If sleep difficulties keep affecting your days, it's worth raising with a professional.
When Worry Centres on Your Health
For some people, worry or anxiety focusses heavily on their physical health. Health anxiety symptoms might involve frequently checking your body for signs of illness, seeking lots of reassurance, or feeling unsettled by health information even after a doctor has reassured you.
Everyday aches can start to feel like signs of something serious. This kind of worry is understandable, and it can be supported. Psychological therapies, particularly cognitive behavioural therapy (CBT), have been shown to be effective for many people experiencing health anxiety. CBT helps people identify patterns in the way they think, feel and respond to health-related fears.
How Anxiety Can Show Up in Children: A Childhood Anxiety Symptoms Checklist
Anxiety can look different in children than in adults. A child might not have the words to explain how they feel, so it can show in other ways. Keeping some common childhood anxiety signs in mind can make it easier to notice when your child might be struggling.
Some anxiety signs to gently look out for include:
- Worrying a lot about everyday things
- Becoming clingy or finding it hard to separate from a parent
- Frequent tummy aches or headaches with no clear cause, after medical causes have been considered
- Changes in eating or sleeping
- Avoiding social situations, or more tantrums and irritability
If you're a parent noticing these patterns, you don't need to have all the answers. A chat with your GP or a psychologist can help you better understand what your child might need.
What Is a Panic Attack?
A panic attack is often sudden and intense. It can arrive with little warning, sometimes even when there's nothing obviously dangerous happening around you.
During a panic attack, the fear can feel overwhelming. Many people describe a racing heart, tightness in the chest, or a sense of losing control. Some feel detached from what's happening, as though they're watching themselves from the outside.
Panic attacks usually peak within about ten minutes and then gradually ease. While panic attacks themselves are not generally harmful, the physical sensations can feel intense and may be difficult to distinguish from some medical conditions. If these symptoms are new, severe, or concerning, it is important to seek medical advice to rule out other causes.
Signs and Symptoms of Panic Attacks
Panic attacks come with their own set of sensations. They can feel sudden and overwhelming, often without a clear cause. Common physical symptoms include:
- Chest pain or discomfort
- A racing heart
- Shortness of breath
- Sweating or chills
- Trembling or shaking
- Nausea or stomach upset
- Dizziness or feeling lightheaded
Emotionally, a panic attack can bring a sense of detachment from reality or a fear of losing control. These episodes often peak quickly and then begin to settle. Because some symptoms can mimic other health issues, it's important to check in with a professional, especially if symptoms are new, severe, or affecting your daily life.
Key Differences Between Anxiety and Panic Attacks
Both are linked to stress, but they tend to behave differently. Here's a simple way to tell them apart:
- Timing: Anxiety often lingers and builds gradually. A panic attack comes on quickly and often passes within minutes.
- Intensity: Panic attacks reach a sharp, overwhelming peak. Anxiety tends to be a steadier, lower hum that stays with you.
- Triggers: Triggers can sometimes provide clues, but they are not always obvious. Anxiety may be linked to identifiable stressors such as work pressures, health concerns, relationships, or major life changes. For others, anxiety can arise without a clear cause or seem out of proportion to the situation, which can be confusing and distressing. Panic attacks can also occur with no obvious trigger.
Understanding which one you're noticing can make it easier to talk about with a GP or psychologist, and to explore support options.
What Can Trigger Anxiety and Panic Attacks?
Triggers are different for everyone, and sometimes there's no obvious one. Common ones include:
- High or ongoing stress
- Difficult or traumatic experiences
- Big life changes
- Caffeine, alcohol, or certain medications
Getting to know your own patterns can be helpful. When you understand what tends to set things off, it may make it easier to plan ahead and build coping strategies that suit you.
Ways to Manage Anxiety and Panic
There are a range of things that may help ease anxiety and support a sense of control. Helpful everyday habits include:
- Regular movement or exercise, which can lift your mood for some people
- Mindfulness or relaxation practices, which may be helpful for some people
- A balanced diet and steady sleep routine, which can support overall wellbeing
For panic attacks, a few practical techniques may help in the moment:
- Slow breathing, which may help calm your nervous system
- Grounding techniques that can help bring your focus back to the present
- Cognitive behavioural therapy, which focuses on unhelpful thought patterns
For tailored support, a psychologist can help you explore a plan that suits your situation.
When to Seek Professional Support
Some anxiety from time to time can be part of being human. It's worth reaching out for support when it starts to get in the way of daily life. Consider talking to a GP or psychologist if you notice:
- Constant worry that's hard to settle
- Panic attacks happening more than once or twice
- Difficulty managing at work, study, or home
Reaching out is a practical, positive step, it doesn't mean you've left it too late. A health professional can help you better understand what you're experiencing and explore tools to manage it.
How My Mirror Can Help
If you're noticing anxiety signs or experiencing panic attacks, you don't have to work it out alone. At My Mirror, you speak with registered Australian psychologists from the comfort of home, over secure video.
You can book sessions that fit around your life, with early morning, after-hours, and weekend availability. Together, you and your psychologist can set clear goals, so you know what you're working on and why. If you have a Mental Health Care Plan (MHCP) from your GP, you may be able to claim Medicare rebates to help with the cost - if you're looking to get an online MHCP, our partner Hola Health provides bulk billed GP appointments.
Taking the first step can feel big, but support is closer than you might think. At My Mirror you can use our simple matching tool to find someone who suits your needs or browse psychologists yourself online. If you would like more support when booking, our friendly local customer support team are also on hand to help.
A Final Word
Noticing anxiety symptoms or panic attacks is the first step towards understanding them. Awareness can make it easier to find what helps and to ask for support.
With the right information, a few practical strategies, and guidance from a professional, things may become more manageable over time. You're not alone in this, and reaching out is a brave and worthwhile move.
If you're in crisis or need urgent help, online therapy is not the right path in that moment. Please contact Lifeline on 13 11 14, or call 000 in an emergency.
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Anxiety Therapy: Everything You Need to Know | My Mirror
Feeling Anxious? 7 Tips to Ease Anxiety Right Now
Do I Have an Anxiety Disorder or Am I just Stressed? | My Mirror
