Anxiety Attack vs Panic Attack – What’s the difference?

Have you ever found yourself overwhelmed with fear, your heart racing, struggling to breathe—and wondering what’s happening to you? Or maybe there’s a constant weight in your chest, a mind that won’t stop racing, and a tiredness that runs deep.

If any of this sounds familiar, you’re not alone. These could be signs of a panic attack or an anxiety attack—two experiences that can feel deeply frightening and confusing.

Understanding the difference between the two can bring a sense of clarity and relief—and help you take the first step toward feeling more grounded, safe, and in control.

🌊 What Does an Anxiety Attack Feel Like?

Anxiety usually doesn’t explode all at once—it builds slowly. It might begin with a sense of unease before an upcoming deadline, a conversation you’re dreading, or something vague you can’t even name.

Imagine lying in bed, heart heavy, staring at the ceiling as your mind loops through what ifs—What if I mess this up? What if something’s wrong with me? You try to rest, but your body is alert, on edge, waiting for something bad to happen.

Common signs of anxiety attacks:

• A gradual increase in worry or tension
• Restlessness or feeling “wired but tired”
• Physical symptoms: tight chest, rapid heartbeat, nausea, headaches, back pain
• Trouble sleeping or concentrating
• Racing thoughts, especially about the future, ‘what if’ negative scenarios

Anxiety can feel like a constant companion—quietly wearing you down. It’s exhausting. But it’s also treatable, and you don’t have to live like this.

⚡ What Does a Panic Attack Feel Like?

Panic attacks tend to arrive suddenly and without warning—like a lightning strike out of nowhere.

One moment you’re at work or in line at the supermarket, and the next, your body is screaming: Something is wrong. Your heart is pounding. You can’t breathe. You feel dizzy, hot, out of your body. It feels like you’re dying—or losing your mind.

For many people, the first panic attack is so intense, they think they’re having a heart attack and end up in the emergency room.

Common signs of a panic attack:

• Sudden, overwhelming fear or terror
• Feeling like you’re going to die, faint, or lose control
• Rapid heartbeat, chest pain, shortness of breath
• Shaking, sweating, nausea, dizziness
• Feeling detached from your surroundings or body

The intensity usually peaks within 10 minutes, but the emotional aftershock can last much longer.

🧠 Panic vs. Anxiety: What’s the Difference?

While these two experiences can overlap, here’s how they’re different:

Aspect	Panic Attack	Anxiety Attack
Onset	Sudden, often without warning	Gradual, builds up over time
Trigger	May be unknown or internal	Often linked to specific stressors
Duration	Peaks within 10–30 minutes	Can last hours or even days
Symptoms	Severe physical sensations	Emotional + physical symptoms

🛠️ Can I Do Anything to Help Myself?

Absolutely. There are grounding techniques that can help you in the moment—like the 5-4-3-2-1 technique:

• Name 5 things you can see
• Touch 4 things you can feel
• Identify 3 things you can hear
• Notice 2 things you can smell
• Find 1 thing you can taste

This simple exercise could bring your mind back to the present moment.

You can also try:

• Gentle movement (like a walk or stretching)
• Deep, slow breathing
• Talking to someone you trust

And of course, therapy can help you truly understand where this comes from and begin to heal it at the root.

🌿 When Should You Reach Out for Help?

If these experiences are happening often, or making your life harder than it needs to be, that’s a sign it’s time to reach out. You don’t need to wait for things to get worse before you take care of yourself.

Whether your anxiety has been a lifelong shadow or panic attacks have taken you by surprise, therapy can offer you tools, understanding, and space to feel safe again.

💬 Let’s Talk—You’re Not Alone in This

I’m Ana, a licensed therapist based in Barcelona offering both in-person and online sessions. I’ve supported many people through anxiety, panic, fear, and self-doubt—and I’d be honored to support you too.

🕊️ Book a free 20-minute session here—to connect and see how I can accompany you on this journey.

You deserve to feel calm, safe, and connected again. Let’s take that first step together.