(and why it can linger for hours or days)

Anxiety attacks don’t always hit like a sudden storm. Sometimes, they creep in like a slow-moving fog—tightening your chest, locking up your shoulders, making your stomach burn. I’ve had moments where the tension built up for days before I even realized what was happening.

For me, it usually starts with a deep sense of unease. My body tenses up, my heart beats harder, and my mind starts to spiral. The thoughts come fast—What if something is wrong? What if my heart gives out? Before I know it, I’m completely consumed by anxiety, but instead of fading like a panic attack, it lingers. Sometimes for hours. Sometimes for days.

If you’ve ever felt this way, you’re not alone. Let’s break it down.

What is an Anxiety Attack?

An anxiety attack is an intense wave of anxiety that builds up over time. Unlike a panic attack, which comes out of nowhere and peaks quickly, anxiety attacks are slower. They can last minutes, hours, or even days, simmering under the surface before they fully hit.

💡 Key Differences Between a Panic Attack and an Anxiety Attack:

• Panic attacks = Sudden, peak within minutes, and often feel like life-threatening emergencies.
• Anxiety attacks = Build up over time, last longer, and feel more like being stuck in a constant state of unease.

Why Does Anxiety Build Up Over Time?

Anxiety attacks don’t just come from nowhere. They’re often fueled by unprocessed stress, fears, or emotional conflicts. You might not even realize it’s happening until your body starts sending signals—tension in your shoulders, stomach discomfort, a tight chest.

For me, it often takes driving to work with music playing in the background to fully unpack what’s going on in my head. Until I can face the root cause, my body stays on high alert. And when that anxiety isn’t addressed, it grows.

Your body doesn’t lie. It holds onto stress until you acknowledge it.

How to Recognize an Anxiety Attack

Here’s what an anxiety attack can feel like:

✔ Tension in the body (shoulders, neck, chest)
✔ A heavy or burning feeling in the stomach
✔ A racing heart that feels too noticeable
✔ Constant overthinking and negative thoughts
✔ A short temper, snapping at people for no reason
✔ Feeling on edge for hours or days

For some, anxiety attacks stay purely in the mind. For others—like me—it’s the physical symptoms that make them unbearable. The pounding heart, the muscle tightness, the exhaustion. And the worst part? If I don’t catch it in time, it can trigger a panic attack.

How to Manage an Anxiety Attack in the Moment

The hardest part of an anxiety attack is that it doesn’t have a clear end point. It doesn’t just “peak and pass” like a panic attack. That’s why handling it requires a different approach.

1️⃣ Avoid confrontation – When anxiety is high, small frustrations can make it explode. If I’m on edge, I know I need to step back before I lash out.

2️⃣ Find a quiet space to evaluate – I’ve learned that I need to process my emotions without judgment. That means finding a moment to ask myself:

• What is my body telling me?
• What am I avoiding thinking about?
• Am I reacting to something deeper?

3️⃣ Use music, driving, or movement to clear your head – I personally find clarity when I’m in the car listening to music. Others find it through walking, stretching, or deep breathing.

4️⃣ Be brutally honest with yourself – Anxiety won’t just go away because you ignore it. If you’re feeling anxious, don’t lie to yourself about why. The sooner you acknowledge the root cause, the sooner you can untangle it.

What I’d Tell You If You’re Having an Anxiety Attack Right Now

I know it feels like this will last forever. It won’t.

I know it feels like something is seriously wrong. It’s not.

Your body is speaking to you. And the best thing you can do is listen without fear. Anxiety feeds on avoidance. The moment you stop running from it and start evaluating it, you take its power away.

If you’re struggling, you don’t have to figure this all out alone. That’s why I created The Anxiety Recovery Path—an online course with in-depth tools to help you understand anxiety and take back control. If you want to go deeper and truly retrain your mind and body, check it out here.

For now, just breathe. Let this pass. And remind yourself: You are safe. You are in control. You are stronger than this moment.