Anxiety vs. Panic: A Body Map
Tap a part of the body to see what anxiety and panic can do there, why it happens, and when a symptom deserves a medical check.
Why your body does this
When your brain senses a threat, it releases adrenaline. Your heart speeds up, breathing gets faster, muscles tense, and digestion slows, all to help you fight or run. Anxiety and panic are this alarm firing when there’s no danger to fight. It feels awful, but it is not harmful, and it passes.
| Anxiety | Panic attack | |
|---|---|---|
| Starts | Builds gradually | Hits suddenly and peaks within about 10 minutes |
| Trigger | Usually a worry or situation | Often a trigger, but sometimes out of the blue |
| Lasts | Hours to days | Usually 5 to 30 minutes |
| Feels like | Dread, tension, on edge, trouble concentrating | Intense fear, doom, heart pounding, feeling like you might die or lose control |
Tap a body area
Choose a body area to begin.
What helps in the moment
Slow your exhale
Breathe in through your nose for 4, out through pursed lips for 6. Longer exhales calm the alarm. Repeat for a few minutes.
Ground yourself
Name things you can see, feel, and hear. It pulls attention out of the body and into the room. Try the 5-4-3-2-1 walkthrough.
Don’t fight it
Tell yourself, “This is a panic attack. It is uncomfortable, not dangerous, and it will pass.” Fighting it adds fuel. Stay where you are if you safely can.
If this keeps happening, or you start avoiding places or activities for fear of another attack, that’s panic disorder. It is common and highly treatable with therapy (like CBT), medication, or both. Caffeine, nicotine, alcohol withdrawal, and some medications can also set off panic-like symptoms; you can check your caffeine here.
Education only. This tool gives general information. It isn’t medical advice, a diagnosis, or a substitute for care from your own provider. Nothing you enter is sent anywhere or saved; it all stays in your browser.
If you are in crisis or thinking about hurting yourself, call or text 988 (Suicide & Crisis Lifeline, 24/7). If you are in immediate danger, call 911.
More free tools
Want to talk it through with a provider?
Keystone Psychiatry offers outpatient psychiatric care in Luzerne, PA.
Schedule an appointment Call 570-818-2853