Anxiety vs. Panic Attacks: How to Tell the Difference

And How Therapy Can Help You Find Relief

If you’ve ever felt your heart race, your chest tighten, or your thoughts spiral out of control, you’re not alone. These intense emotional and physical experiences can be confusing—and even frightening. You might wonder:

“Was that a panic attack… or just anxiety?”

Understanding the difference between anxiety and panic attacks is the first step in learning how to manage both. In this post, we’ll explore what sets them apart, how they show up in the body and mind, and how therapy can help you feel safe, grounded, and in control again.

What Is Anxiety?

Anxiety is a natural response to stress or perceived danger—but when it becomes chronic or overwhelming, it can interfere with daily life. Unlike panic attacks, anxiety tends to build gradually and is often linked to specific stressors (like work, relationships, or health).

Common symptoms of anxiety include:

• Restlessness or feeling “on edge”

• Racing thoughts or difficulty concentrating

• Tension in your body (tight shoulders, clenched jaw)

• Trouble sleeping or staying asleep

• Fatigue or low energy

• Persistent worry or overthinking

Anxiety can feel like your mind is stuck in a loop, always preparing for something bad—even when nothing’s happening. Anxiety attacks can look less obvious to the public view but a person experiencing it can be really struggling internally.

What Is a Panic Attack?

Panic attacks are abrupt, intense episodes of fear or discomfort that typically reach their peak within minutes. Unlike anxiety attacks, they often occur with physical symptoms and with minimal or no trigger. During a panic attack, the body responds as though it’s in immediate danger, even when you are entirely safe.

Common symptoms of panic attacks include:

• Rapid heartbeat or chest pain

• Shortness of breath or choking sensation

• Crying Spells

• Sweating, trembling, or chills

• Nausea or dizziness

• A sense of detachment from reality (derealization)

• Fear of dying, “going crazy,” or losing control

If you’ve ever had one, you know how scary and real it feels—even though it’s not life-threatening.

How Are They Different?

While both anxiety and panic attacks involve intense fear or distress, there are a few key differences:

• Anxiety attacks builds gradually, often in response to a specific worry or situation. It may last for hours or even days.

• Panic attacks come on suddenly, often without a clear trigger, manifest physically and usually peak within 10 minutes.

Anxiety attacks tends to be more about ongoing worry, while panic attacks are more physically intense and can feel overwhelming very quickly.

Some people experience both—ongoing anxiety with occasional panic attacks due to prolonged stressors and lack of self-care tools. Think about anxiety and panic attacks as if the body is communicating that certain stressors in their life, need to either be dealt with or something needs to change.

How Therapy Can Help

If you’re struggling with anxiety or panic attacks, therapy offers a space to explore your experiences with compassion and care.

In therapy, you can:

• Identify your triggers and patterns

• Learn grounding and calming tools that actually work

• Reframe unhelpful thought patterns

• Process trauma or past events that may be contributing

• Build confidence in your ability to manage symptoms

I use evidence-based approaches like CBT, mindfulness, and EMDR to help clients reduce distress and feel more in control. Therapy isn’t one-size-fits-all—it’s tailored to you, at your pace.

You Don’t Have to Live in Fear

Anxiety and panic can feel isolating—but there’s nothing wrong with you. These are treatable, understandable responses that your body and brain have learned over time.

With support, you can unlearn the fear, regain your calm, and feel safe in your own skin again.

Ready to Take the First Step?

If this post resonates with you, I invite you to schedule a free 15-minute consultation. Whether you’re dealing with everyday anxiety or intense panic, therapy can help you find your footing and breathe easier again.

Start Your Journey Here: https://www.creatingmeaningcounseling.com