Panic Attack or Something More? How to Spot the Difference

10.07.25

You’re standing in line at the supermarket. One minute you’re debating whether to get the fancy sourdough or stick with your usual, and the next, your heart is racing, your chest feels tight, and it’s suddenly hard to breathe.

You’re dizzy, sweating, and convinced something terrible is about to happen. Is this a panic attack? A heart attack? You feel like you are going to lose control.

If you’ve ever had a moment like that, you’re not alone.

In this post, we’re breaking down what panic attacks really are, how to tell if something else might be going on, and what to watch for if those scary moments keep showing up uninvited.

In Short

Panic attacks are intense but short-lived surges of fear and physical symptoms.
They can feel terrifying, but they’re not usually dangerous, and they’re more common than you think.
If they keep happening or start affecting your life, it’s worth getting support to understand what’s going on.

What Exactly Is a Panic Attack?

A panic attack (also known as an anxiety attack) is like your body hitting the emergency alarm, without any clear danger in sight.

It’s a sudden rush of intense fear or discomfort, often peaking within ten minutes, and it comes with a whole host of physical symptoms – heart palpitations, shortness of breath, dizziness, nausea, chest pain, shaking, sweating, and a strong sense of doom.

It’s common to think you’re having a heart attack.

You might worry you’re going to faint or die or completely lose control. All of this feels terrifying, but the truth is, panic attacks themselves are not harmful.

They’re your body’s fight-or-flight system kicking in… just at the wrong time.

Panic attacks are also more common than you might think. According to Victoria’s Better Health channel, up to 35 per cent of people will experience one at some point in their lives.

Common Signs of a Panic Attack

Here’s a quick rundown of what a typical panic attack might look like

Physical Symptoms

Rapid heartbeat
Shortness of breath
Chest tightness or pain
Sweating, chills or hot flushes
Nausea or stomach upset
Urge to escape the situation

Psychological Symptoms

Fear of dying or losing control
Feeling detached from reality
Intense dread or terror
Feeling like you’re “going crazy”
Dizziness or light-headedness
Racing thoughts

The scariest part? It often comes out of nowhere. You could be watching TV, on a Zoom call, or walking the dog… and bam.

Panic Attack vs. “Something More”

So, how do you know if it’s “just” a panic attack or if there’s something else going on?

1. Physical Health Check

Heart conditions, thyroid issues, low blood sugar, and even dehydration can mimic or trigger panic-like symptoms. So, it’s worth getting a check-up to rule out medical causes before doing anything else.

2. One-Off vs. Recurring

One panic attack doesn’t necessarily mean you have an anxiety disorder. It is estimated that 35-40% of people will experience a panic attack in their lifetime.

If you are finding that you are experiencing them regularly, seemingly out of the blue, or you’re constantly worrying about when the next one will hit, that’s a sign that there may be more going on beneath the surface.

3. What Happens After

After a panic attack, do you bounce back? Or do you find yourself avoiding certain places, people, or situations in case it happens again?

If you’re starting to shrink your world to feel safe, it may be time to dig a little deeper by chatting with a qualified mental health professional.

The Sneaky Side of Panic: What We Miss

Some panic attacks are loud and unmistakable – full-blown meltdowns in the car park. Others are sneakier. Maybe you feel off but aren’t sure why. Your stomach’s in knots, your breathing’s shallow, and you’re fidgeting more than usual.

These “quiet” panic attacks can be just as distressing, but they’re often brushed off or missed entirely, especially by those who experience the signs of high-functioning anxiety.

And then there’s the mental aftermath: the hyper-awareness, the dread, the “what if it happens again?” that follows you around like a shadow. It’s not just the panic attack, it’s the fear of the fear, which can sometimes also lead us to avoid certain situations.

If avoidance is starting to shape your routines or limit where you feel safe, it might be helpful to explore targeted support for panic attacks, especially if it’s creeping into daily life without you noticing.

OK, But What Isn’t a Panic Attack?

Sometimes people can be confused about what defines a panic attack versus other similar experiences. Three things that can be commonly be confused with a panic attack are:

Anxiety is a longer-term state of worry or unease. Panic attacks are sudden, short bursts.
Heart attacks usually involve chest pain that builds gradually, radiates into the arm or jaw, and may include nausea or vomiting, and they won’t resolve in ten minutes.
Sensory overload or dissociation can share similar symptoms but come from different triggers (like trauma or neurodivergence).

The most important point is if it feels wrong, get it checked out!

It’s Scary, But You’re Not Powerless

Panic attacks are real, terrifying, and completely valid experiences. And while they can happen to anyone, they don’t have to run the show.

If you’ve ever walked out of a meeting because your chest suddenly felt tight, or skipped a party because you were scared of “what if” – know that you’re not alone, and it’s not your fault.

This stuff is hard, but it’s also something you can work through with the right tools and support.

Simple strategies like breathing exercises, grounding techniques, or self-soothing routines can make a real difference in the moment. Over time, even learning to gently accept the panic, rather than trying to get rid of it, can take some of the fear out of the experience.

But you don’t have to figure this out on your own.

At Peaceful Mind Psychology, we’re here to help you understand what’s going on beneath the surface and build practical ways to manage your anxiety. to feel more in control. Whether it’s one-off support or ongoing therapy, we’ll work with you to find what feels right.

Can panic attacks happen while I’m asleep?: Yes. Nocturnal panic attacks are a thing. They can wake you from deep sleep with the same symptoms — and yes, they’re just as disorienting.
Is it possible to pass out from a panic attack?: It’s very rare. Blood pressure tends to rise during panic, making fainting unlikely. That said, the dizziness can make you feel like it’s about to happen.
What if my panic attacks only happen in certain places (like shopping centres or trains)?: That might be leaning into phobia territory — or even panic disorder with agoraphobia. But let’s not label things too quickly. Start by noticing patterns and triggers.
Why does it feel like I'm dying even though I know I'm not?: Because your body is sending out emergency signals. The fear centre in your brain can override your logic centre — it’s biology, not failure.
How long do panic attacks last?: Most peak within 10 minutes and start to ease after 20-30. But the emotional aftermath can last longer — hours, sometimes.
Can I stop one once it starts?: Grounding techniques and slow breathing can take the edge off and shorten a panic attack’s duration. Although it’s difficult, with practice of skills like breathing, it is possible to learn how to stop a building panic attack in its tracks.
When should you get help?: You don’t need to hit a crisis point before asking for support. If panic attacks are starting to impact your work, relationships, or sense of safety — or if you’re spending a lot of time worrying about when the next one will strike — that’s a good reason to reach out.