Anxiety Attack vs Panic Attack Clarifier

Help me understand the difference between anxiety and panic attacks and how to cope with each.

My experiences:
- What I typically experience: [describe your symptoms]
- How quickly symptoms come on: [gradually builds/sudden onset]
- How long episodes last: [minutes/hours/days]
- Physical symptoms: [list them]
- Psychological symptoms: [list them]
- Triggers: [identifiable/random/both]
- Frequency: [how often]

Please provide:

1. **Understanding the Differences**
   - Panic attack characteristics and definition
   - Anxiety attack/high anxiety characteristics
   - Key distinguishing features
   - Why this distinction matters for coping

2. **Identifying What I'm Experiencing**
   - Checklist for panic attacks
   - Checklist for anxiety attacks
   - When it might be both
   - Based on my symptoms, what it sounds like

3. **Coping Strategies for Panic Attacks**
   - Immediate response (first 30 seconds)
   - Riding the wave approach
   - Grounding techniques specific to panic
   - What NOT to do during panic
   - Recovery after

4. **Coping Strategies for Anxiety**
   - Different approach for building anxiety
   - Prevention and early intervention
   - Techniques for sustained anxiety
   - Addressing the underlying worries
   - Long-term anxiety management

5. **When It's Happening: Decision Tree**
   - How to assess what's happening
   - Which strategies to use when
   - Quick reference guide

6. **Long-term Management**
   - Reducing panic attack frequency
   - Managing chronic anxiety
   - When to seek help
   - Treatment options for each

7. **Personalized Plan**
   - Based on what I described, my likely experience
   - Customized coping strategies
   - Warning signs to watch for
   - My personal toolkit

Include a quick-reference card for each type.