Eight Signs Of An Anxiety Attack
Professional life coach Karon Waddell once said, "Anxiety is the monster that resides within." You may be able to identify with this statement. While anxiety is a feeling that everyone will likely deal with at different points, some people may feel like it's a monster that lives with them constantly.
Knowing the signs of an anxiety attack and how they can differ from typical emotional responses may be the first step to being able to overcome them.
Below, we’ll discuss anxiety attacks, common physical and emotional indications of anxiety attacks, and evidence-based methods for overcoming anxiety.
What are the symptoms of anxiety attacks?
While anxiety attacks are not included as a separate category in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V), many people experience them, so it’s something to be aware of.
There may be many different symptoms that people can experience when they're having an anxiety attack. Some people may have symptoms that impact their mental and emotional health, while others may have symptoms from anxiety that impact their physical health. Also, some may experience aspects impacting all three areas of health.
Below are eight indications of a possible anxiety attack:
1. Fear of a situation
If you're experiencing anxiety attacks, you may also have some irrational fears that you're dealing with. It could be a phobia of a specific thing, such as death, flying, or needles. If you know that you're going to be facing a situation that includes something about which you have intense fear, it can seem like or lead to an anxiety attack.
Someone who has an anxiety disorder is likely to experience fear in a different way than others. Whereas most people might feel afraid but can work past it, someone who experiences anxiety may be overcome or even incapacitated by their fear.
2. Worry
Worry is a normal emotion. However, feeling worried to the point of not being able to stay focused on your day-to-day functions could be a sign of an underlying problem. During an anxiety attack, someone may feel so worried that they lose the ability to perform the necessary tasks that they need to do in a day. They might experience a sense of impending doom that leads to losing control over their emotions.
3. Restlessness
People who are having an anxiety attack may feel on edge. They may have a hard time sitting still, and even though they don't have a place to go or a certain thing they need to do, they may just sense that they need to be moving. This restlessness can be a physical manifestation of what's going on inside of their head. The more their thoughts race, the more they may want to move.
4. Irritability
People who are struggling with anxiety may become irritable. They may blame their emotional sensations on other people. When we feel on edge and restless, little things that might not be a big deal in other circumstances could cause a disproportionate reaction.
5. Muscle tension
If you constantly find yourself anxious and worried, you may also be carrying physical tension in your body. Many people with anxiety often experience feeling tense in their shoulders, neck, back, or other areas of their body. Anxiety may manifest as joint pain, muscle pain, headaches, stomach problems, and more.
6. Insomnia
When you are anxious to the point of feeling like you're having an anxiety attack, it might become difficult to sleep. These problems can arise as difficulty falling asleep or difficulty staying asleep. You also might find yourself waking up not feeling well-rested, possibly as a result of poor-quality sleep.
7. Fatigue
Being constantly in fight or flight mode can fatigue the body and mind. Fatigue and lethargy can become a marker of an anxiety attack, especially if anxiety is causing insomnia as well. In some cases, physical conditions like anemia or thyroid disorders may worsen symptoms of fatigue.
8. Increased heart rate
If you’re experiencing high levels of anxiety, it’s likely that you have an increased heart rate. This can lead to heart palpitations, high blood pressure, and serious health conditions over time. As you start to focus on the things about which you’re anxious, your heart rate can increase, which can cause you to take quick, shallow breaths. Hyperventilation and elevated heart rate both tend to be common signs of an anxiety attack.
Other symptoms
These previously listed symptoms are some of the main indications of anxiety attacks. But that doesn't mean that they're the only symptoms that can occur with an anxiety attack. If you're experiencing mental or physical symptoms that you don't understand and you're feeling a lot of anxiety, these problems could be related. Be sure to bring up all your symptoms with your physician or mental health professional.
Anxiety attacks vs. panic attacks
Anxiety attacks and panic attacks are terms often used interchangeably, but they have distinct characteristics. Some people may feel anxious when thinking about future events, with anxiety attacks usually stemming from a buildup of prolonged worry about everyday situations.
Panic attacks, on the other hand, are unexpected attacks of overwhelming fear that can occur with or without a clear trigger. During a panic attack, individuals might experience intense physical symptoms such as shaking, shortness of breath, and a racing heartbeat.
Are anxiety and panic disorders the same?
Panic disorder is a type of anxiety disorder. However, there are many types of anxiety disorders, including generalized anxiety disorder and social anxiety disorder. Anxiety and panic disorders may have similar causes and risk factors, such as traumatic events, genetics, and environmental factors. Treatment options may also be similar, including therapy, medication, and lifestyle changes.
What to do when experiencing an anxiety attack
If you're experiencing an anxiety attack, it can be important to learn how to calm yourself down and develop greater control of your thoughts. Meditation and mindfulness can both be helpful under such circumstances. You can also try things like journaling or deep breathing.
Making sure that you're addressing self-care in your life can also be important for handling anxiety. This often includes making sure that you're eating right, getting enough sleep, and exercising. It can also be important that you take time to do things that you enjoy. If you're experiencing anxiety, you may feel like pulling away from friends and close family members as well as activities that you enjoy, but you typically need to do just the opposite and make time to do things that increase joy in your life.
Treatment options for anxiety attacks
There may be many ways that you can reduce anxiety once it seems like you have lost control. What works for you may be unique to you, so the process may take some trial-and-error and self-discovery. You can often find assistance through a support group or mental health professional like a therapist. Organizations like the National Alliance on Mental Illness (NAMI) and the Anxiety and Depression Association of America (ADAA) may also provide resources to manage anxiety attacks.
Treatment options might include medication or talk therapy to manage the symptoms of anxiety attacks while resolving any underlying causes of anxiety. Some people might experience anxiety-related symptoms due to a medical cause, such as thyroid problems or heart disease. A healthcare professional can help assess your overall health condition and determine whether a specific medical condition may be contributing to signs and symptoms.
How can a therapist help you with an anxiety disorder?
There can be several ways that a therapist can help you manage current or future anxiety attacks. In therapy, your therapist can teach you coping skills that you can use when you start to feel your anxiety levels increase. A therapist is also typically able to help you get to the root cause of your anxiety. When they can help you address the root issues, you may notice a natural decrease in the number of anxiety attacks that you experience.
If anxiety makes it challenging to leave home, you might consider online therapy. With an online therapy service like BetterHelp, you can connect with a licensed therapist via audio, live chat, or videoconferencing. Various studies have demonstrated that online therapy is effective in reducing the symptoms of anxiety and allowing patients to move on to a happier and calmer mindset.
Also, you can contact your therapist in between sessions through in-app messaging, and they’ll respond as soon as they can. This may be especially useful if you experience an anxiety attack in between sessions, as you can write down your thoughts or feelings in the moment.
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 “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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