Mental Health Tips: How To Recognize The Signs Of An Anxiety Attack
An anxiety attack describes a period of acute anxiety during which a person experiences the physical, mental, and behavioral symptoms of anxiety. Often, anxiety attacks are more overwhelming than the mild or moderate anxiety symptoms that occur alongside stress or anxiety disorders.
Panic attacks vs. anxiety attacks
A panic attack is a sudden and intense episode of overwhelming fear characterized by physical symptoms such as a racing heart, shortness of breath, and dizziness. Panic attacks are mentioned in the DSM-5 and are a defining characteristic of panic disorder and post-traumatic stress disorder.
How to recognize the signs of an anxiety attack
Recognizing the signs of an anxiety attack is crucial for managing and addressing the condition effectively. While the symptoms can vary from person to person, there are common indicators that can help identify when an anxiety attack is occurring.
1. Fear or worry
Fear and worry are hallmark signs of an anxiety attack. These feelings are often overwhelming and persistent and may stem from a triggering thought or belief. Fear and worry may make it difficult to focus on anything else and can cause apprehension or avoidance behavior.
2. Intrusive Thoughts
Often, the fear and worry that occur with an anxiety attack are brought on by intrusive thoughts, which are unwanted, repetitive thoughts that can cause significant distress. These thoughts often center around worst-case scenarios or irrational fears. Such thoughts can trigger the body’s stress response, leading to the physical symptoms characteristic of an anxiety attack.
3. Restlessness
An anxiety attack can cause a state of acute agitation, where it may be difficult to sit still or relax. This can be accompanied by a need to fidget, pace, or otherwise move around. Anxiety attacks may make an individual feel as though they need to leave the room, go outside, or change their environment.
4. Irritability
Anxiety attacks can cause a person to feel excessively irritable. They may become easily frustrated or angered by minor inconveniences or disturbances and may feel or express negativity toward others around them. As an anxiety attack can be overwhelming, it may become difficult for a person experiencing it to relate to others or express themselves clearly.
5. Sweating
Anxiety attacks can trigger the body’s stress response, which can, in turn, cause a person to sweat excessively. Even in a cool environment, they may experience heightened perspiration. In addition to being uncomfortable, this can be a source of embarrassment or self-consciousness and further exacerbate symptoms.
6. Racing heart
7. Shortness of breath
8. Trembling or shaking
The flood of stress hormones that accompany an anxiety attack can cause involuntary trembling or shaking. This may, in turn, cause feelings of restlessness, where a person feels the need to get up and move around in order to counteract the symptoms. In some cases, such as during a speech or presentation, this symptom can cause self-consciousness or embarrassment.
9. Nausea or upset stomach
10. Sleep disturbances
How to manage an anxiety attack or panic attack
1. Use grounding techniques to manage signs of an anxiety attack or panic attack
The first step to coping with an anxiety attack is to downregulate the body’s stress response and regain a sense of calm and control. Becoming familiar with grounding exercises, meditation techniques, and deep breathing methods can be an important part of anxiety management, allowing you to reduce physical symptoms and center your mind on the present.
2. Check your thinking
Once you’ve calmed your body, you may find it easier to address the anxious thoughts at the root of your anxiety. You can do this by checking the validity of your thought or belief asking yourself if there is evidence to support it or if it is based on assumptions. This process can help you discern whether there is a solvable problem or if the problem is the thought itself.
3. Replace your anxious thoughts to help prevent panic attacks
After you’ve identified your anxious thoughts, you can replace them with more adaptive thoughts. If, for instance, your anxiety attack is rooted in travel anxiety, you might replace your fear of a missed flight with a sense of acceptance about what you can’t control. You might also consider that a missed flight is an inconvenience, not a catastrophe and that you will eventually reach your destination.
4. Take positive action for better mental health
Mental health treatment options for panic disorder and other anxiety disorders
Psychotherapy: Cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) are just two interventions that are well-supported by research as effective anxiety treatments. CBT addresses anxious thoughts, while MBSR targets the physical and psychological aspects of anxiety.
Self-care: Self-help techniques for anxiety encompass anxiety coping skills and lifestyle factors that can help lessen the severity or frequency of anxiety symptoms. This can include mindfulness practices, regular exercise, healthy dietary habits, good sleep hygiene, and more.
Medications: For some, medications can be an important aspect of anxiety treatment. Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), and anti-anxiety medications, such as benzodiazepines, can help manage symptoms. If psychotherapy and self-help techniques alone are not adequate, consult with your healthcare provider to discuss this option.
Support groups: Support groups offer a space to connect with others who have similar experiences with anxiety. These groups can offer a sense of community and reduce feelings of isolation. They also provide opportunities to learn new coping strategies and gain insights from others.
Online therapy for anxiety
With an online therapy service like BetterHelp, you can attend weekly therapy with a mental health practitioner who has the credentials and experience to help you learn to manage your anxiety effectively.
Through BetterHelp, you can attend weekly virtual or phone sessions with a licensed therapist, plus benefit from guided journaling, group sessions, digital therapy worksheets, and educational webinars. Numerous studies have demonstrated online therapy's effectiveness in reducing anxiety symptoms and improving mental health.
Takeaway
What does an anxiety attack feel like?
People with anxiety disorders or related mental health conditions experience their symptoms in their own way, but some common symptoms may include:
Overwhelming or incapacitating fear
Consuming worry
Racing thoughts
Feeling on edge or restless
Being irritable
Experiencing chest pain
Having muscle tension
Having shortness of breath
Experiencing disrupted sleep or insomnia
Feeling fatigued or lethargic
Having a rapid heart rate
Note that some of these symptoms may indicate a medical illness; if you are experiencing chest pain or having trouble breathing, seek medical help right away.
What are the silent signs of an anxiety attack?
A silent panic attack is not an officially recognized medical term, but it can be used to describe an anxiety or panic attack that does not have as many outward symptoms. For example, someone having a silent panic attack might experience symptoms like numbness in their hands and feet, or they may feel dizzy, have intrusive thoughts, or experience vision changes.
What does a mini-anxiety attack look like?
The DSM does not recognize mini-anxiety attacks as a symptom, and there are no studies about mini-anxiety attacks. People may use this term as a way to describe an anxiety attack that is short or less intense than what they usually experience or an anxiety attack that doesn’t affect their ability to function quite as severely.
What's the difference between an anxiety attack and a panic attack?
There is no such thing as an anxiety attack in clinical terms. “Panic attack” is the official term, though many people use “anxiety attack” and “panic attack” interchangeably. That said, some people may use “anxiety attack” to explain a sudden and intense period of anxiety.
Panic attacks are defined by the Diagnostic and Statistical Manual of Mental Health Disorders as “an abrupt surge of intense fear or discomfort” that can happen to anyone, not just people with panic disorder, separation anxiety disorder, or social anxiety disorder. To be considered a panic attack, the event must be accompanied by four or more of a specific set of symptoms. A panic attack often has no specific trigger and can occur without warning.
What are the signs of a mental breakdown?
A mental breakdown isn’t a clinical term recognized by the American Psychiatric Association. Sometimes called a nervous breakdown, “mental breakdown” is a way people may describe having an intense mental health crisis. People who experience an intense amount of stress, anxiety, or depression may have a difficult time coping, which can prevent them from functioning in their daily lives. Signs of a mental breakdown can include the following:
Difficulty maintaining healthy eating, sleep, and hygiene patterns
Avoiding social engagements or social phobia
Missing scheduled appointments
Calling in sick to work for days at a time
Having a hard time maintaining a positive outlook
Experiencing intrusive thoughts about self-harm or suicide
Feeling disconnected, isolated, paranoid, scared, or overwhelmed
Having mood swings or emotional outbursts
Experiencing physical ailments, like muscle pain or stomach problems
If you or someone you love is having suicidal thoughts, contact the 988 Suicide & Crisis Lifeline at 988. Suicide prevention and support services are available 24/7.
What can trigger an anxiety attack?
When it comes to anxiety, triggers can be different for everyone. Some common triggers may be relationship problems, physical health problems, work-related stress, significant life changes, and financial difficulties. According to the National Institute of Mental Health, a panic attack can occur without an obvious trigger.
How do you calm an anxiety attack?
If you are experiencing an anxiety attack or other anxiety-related mental health concerns, it can be helpful to learn calming techniques to help you relax and gain control of your thoughts. Mindfulness meditation, breathing techniques, and grounding exercises can all help. Prioritizing self-care can also be important for coping with anxiety, so make sure you’re eating a healthy diet, getting enough sleep, and maintaining an exercise routine. There may be many ways to reduce intense anxiety, and it may take some time to find what works for you.
How long do anxiety attacks last?
An anxiety attack or panic attack can peak in about 10 minutes and then begin to subside, according to the Anxiety and Depression Association of America. Other research indicates that a panic attack can last as long as 20 to 30 minutes.
What are the sneaky red flags of high-functioning anxiety?
People with high-functioning anxiety may be high achievers who are detail-oriented, highly organized, and outgoing. They may appear calm on the inside like they have it all together. Internally, though, they may experience symptoms of generalized anxiety disorder or another mental illness, feel very anxious, and try to mask their symptoms, which can worsen anxiety.
Can people tell when you're having an anxiety attack?
Whether people can tell if you’re having an anxiety attack can depend on your symptoms. People who have more overt symptoms might shake or hyperventilate, making it easy for other people to pick up on their symptoms. Conversely, someone having a silent panic attack or who has high-functioning anxiety may have more internal anxiety symptoms, which can be more difficult for other people to pick up on.
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