For years, I used to call it whatever word popped into my head first. Panic attack, anxiety attack—it all felt the same. It wasn’t until about two years ago that I finally learned the difference. And when I did, it changed everything.

Now, I know that when anxiety slowly builds up over time, that’s an anxiety attack. And when fear hits me like a lightning strike out of nowhere, that’s a panic attack. But back then? I had no idea.

If you’re not sure what the difference is, you’re not alone. Most people don’t. So let’s clear this up once and for all.

What is a panic attack?

A panic attack is sudden and intense. It hits like a wave out of nowhere, even when there’s no clear trigger. One second you’re fine, the next your heart is pounding, your chest is tight, and it feels like something terrible is about to happen.

💡 Common signs of a panic attack:
✔ A racing heart, feeling like it might stop
✔ Shortness of breath, as if you can’t get enough air
✔ A choking or suffocating sensation
✔ Dizziness, weakness, or feeling like you might pass out
✔ Shaking, sweating, or sudden chills
✔ A strong feeling of doom or losing control
✔ The overwhelming fear that you’re dying

The worst part? It doesn’t feel like just “anxiety.” It feels real—like your life is actually in danger. But panic attacks, no matter how terrifying, are not dangerous. They peak within minutes and then start to fade.

What is an anxiety attack?

Unlike panic attacks, anxiety attacks don’t come out of nowhere. They build up over time—sometimes over hours, sometimes over days. It’s like carrying a backpack full of stress until it gets too heavy to bear.

💡 Common signs of an anxiety attack:
✔ A slow-building feeling of unease or dread
✔ Tension in the body (tight shoulders, stomach aches, chest pressure)
✔ A racing mind, overthinking worst-case scenarios
✔ Feeling on edge, irritable, or emotionally drained
✔ Trouble focusing because your brain is stuck in worry mode
✔ A pounding heart that won’t stop
✔ Digestive issues (yes, anxiety can mess with your stomach!)

For me, anxiety is the hardest to deal with because it lingers. Even after I’ve figured out what triggered it, my body still needs time to recover. It can affect my sleep, my mood, and even my digestion. Anxiety doesn’t just hit—it drains you.

Key differences: panic attack vs. anxiety attack

If you’re still unsure, here’s the simplest way to tell them apart:

💥 Panic attack = sudden, overwhelming terror. You feel like you’re dying, but it passes quickly.
🌊 Anxiety attack = slow build-up of stress and fear. It lasts longer and can come and go.

Why most people don’t know the difference

Honestly? Most people don’t know there’s a difference. It’s not something that’s commonly explained unless you go deep into learning about anxiety. And to make it even more confusing, “anxiety attack” isn’t a medically defined term—but people use it anyway because it describes the experience so well.

That’s why for years, I thought every episode of extreme anxiety was a “panic attack.” I didn’t realize that what I was actually dealing with most of the time was anxiety—just stretched out over days instead of minutes.

How to handle both

🔹 For panic attacks:

• Remind yourself: This is temporary, you are not in danger.
• Focus on your breath. Slow inhales, even slower exhales.
• Ground yourself. Name 5 things you can see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
• Let it pass. The more you fight it, the longer it stays.

🔹 For anxiety attacks:

• Recognize the build-up. Notice body tension and racing thoughts early.
• Give yourself space to process. Find a quiet moment to reflect, just like I do when I drive with music.
• Avoid confrontation. When I’m overwhelmed, I know I need to step back before I lash out.
• Be honest with yourself. Anxiety doesn’t go away until you acknowledge what’s causing it.

Final thoughts: panic and anxiety are different, but they’re both manageable

If I could go back and explain this to myself years ago, I’d say:

➡ If you feel terrified in a split second out of the blue, it’s a panic attack.
➡ If you feel a growing sense of unease that sticks around, it’s anxiety.

And one isn’t “worse” than the other—they just need different approaches.

If anxiety is something you struggle with, you don’t have to figure it out alone. That’s why I created The Anxiety Recovery Path—a step-by-step online course to help you understand anxiety and take control of your mind and body. If you want to go deeper and truly retrain your nervous system, check it out here.

For now, just remember: Panic fades. Anxiety untangles. You are in control.