What Is An Anxiety Attack? 10 Ways To Recognize And Cope With An Anxiety Attack
An anxiety attack can be defined as a sudden and intense onset of mental and physical anxiety symptoms. There can be many forms of anxiety, such as generalized anxiety disorder, social anxiety disorder, separation anxiety disorder, post-traumatic stress disorder, and others. To cope with anxiety symptoms, it may be helpful to connect with others, practice stress management techniques, exercise regularly, engage in self-care, and identify your triggers. If you’re experiencing anxiety symptoms or attacks that negatively impact your daily life, it can be vital to seek professional help through in-person or online therapy.
Why is it important to recognize anxiety?
Experiencing anxiety can be a normal part of life. It is generally part of the body’s fight-or-flight response that can be triggered when you experience a situation that’s a threat, challenge, or form of pressure. Anxiety can occur at different levels. It can help you stay focused, alert, and motivated in some cases. However, too much anxiety may lead you to frequently feel overwhelmed, fearful, and worried, and this may signal a disorder.
In general, there are different classifications of anxiety, and they may occur with or without warning. People tend to react to situations differently, and how they respond may reflect the level of anxiety they’re experiencing. Some people may have generalized anxiety disorder and not know it because they have a habit of persistent worrying.
Meanwhile, some may regularly experience physical symptoms when under stress, not realizing they might have an anxiety disorder affecting their health. Because anxiety can influence how you live your life, it can be crucial to recognize the signs and manage anxiety symptoms.
10 signs and symptoms of anxiety attacks
Many may question whether they have an anxiety disorder when they become aware of their thoughts and actions in certain situations. Some may notice they are on edge or constantly worrying about something. They may notice anxiety affecting their relationships at home or at work.
Others may have a fear they can’t get past or believe something terrible may happen without proof. People may avoid certain activities or situations because they know anxiety will be triggered.
An anxiety attack can be viewed as a form of anxiety that occurs suddenly. It can be triggered by an unwelcome memory or an upcoming action to perform, such as giving a speech. An anxiety attack may last for several minutes to a half-hour.
Some who have experienced an anxiety attack may recall feeling frightened and scared because of physical symptoms that may include the following:
- Heavy breathing or hyperventilation
- Shaking or trembling
- Feeling unconnected or detached
- Feeling a loss of control
- An overwhelming feeling of panic
- Chest pain or heart palpations
- Chills, sweats, or hot flashes
- Stomach cramps or nausea
- Feeling like passing out
- Difficulty breathing
If you feel like you’re experiencing an anxiety attack, it can be best to seek help. There may be treatments that can reduce or prevent future attacks.
Note: Anxiety attacks and panic attacks can be defined differently. In general, anxiety attacks are not in the DSM-5, can be experienced differently by each individual, and typically have a clear trigger. Meanwhile, panic attacks normally come on without warning and tend to be shorter and more intense. However, many people use the terms interchangeably.
Forms of anxiety to know
Understanding how anxiety can affect people often includes learning about different types of anxiety disorders, such as the following:
- Generalized Anxiety Disorder (GAD): This form of anxiety may distract you from completing daily activities. A person with GAD may constantly worry or frequently feel anxious. Someone with this disorder may experience fatigue, restlessness, and insomnia.
- Social Anxiety Disorder: A person with this disorder may fear speaking in public or experience social phobia. They may assume people will have negative thoughts about them. They may be seen as extremely shy.
- Obsessive-Compulsive Disorder (OCD): A person with this disorder may have obsessions related to objects or feel troubled by certain actions. They may have a habit of completing repeated actions, such as handwashing, or constantly worry something needs to be done. Note: Although OCD typically involves feelings of anxiety, it may technically be categorized in the “Obsessive-Compulsive Disorders and Related Conditions” section of the DSM-5.
- Separation Anxiety Disorder: This disorder can be common among children. It usually involves an agitated feeling of being separated from someone or something, usually parents or caregivers.
- Post-Traumatic Stress Disorder (PTSD): A person with this disorder may experience a panic attack related to a traumatic event from their past. PTSD may also include symptoms like nightmares or flashbacks of the event. A person with PTSD may be easily startled, avoid situations that remind them of the trauma, or withdraw from being around others.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Whether you are living with generalized anxiety disorder or another type of anxiety, there may be many helpful treatment options.
How to cope with anxiety
Worrying can be a part of life, and it doesn’t always mean you have a disorder. Sometimes, anxiety can become overwhelming, and you may need to know how to manage and cope with it. You may feel anxious about an upcoming event or feel pressure to get things done at home or at work. Such pressure may take a physical toll, potentially leaving you feeling uneasy. Here are some potential ways to cope with anxiety:
Connect with others
Isolating yourself may worsen symptoms or trigger additional stress. Try to establish social connections and keep an open line of communication with those you care about. It may be helpful to choose a buddy to talk to when you feel anxiety levels rising.
Practice stress management techniques
Learn how to prioritize your responsibilities to keep stress levels low. Practice methods to calm your nerves and thoughts, like mindfulness, yoga, and meditation. Such methods may improve your mood and limit health risks.
Regular physical activity can calm and control the nervous system. Exercise often naturally boosts your mood due to the release of endorphins. Consider a routine that includes 30 minutes of exercise a few days a week, such as brisk walking or aerobics.
Take proper care of yourself
Make sure you’re getting enough sleep and avoid skipping meals. Take time out for yourself to do something you enjoy, such as a hobby or social activity. Doing what you enjoy can relieve stress while enabling you to invest in personal time. Try to limit your intake of alcohol, caffeine, and nicotine, as these substances may exacerbate anxiety symptoms.
Know your triggers
It can be helpful to make a list of things that trigger your anxiety. You can keep a journal to write down anxious thoughts as well. You might use this information to articulate your feelings and look at situations from another perspective. Consider noting chronic worrying or unhealthy thinking habits you wish to break. This can be a beneficial tool to have when working with a therapist.
When is it time to seek professional help?
When you notice anxiety is getting in the way of living your life, it may be time to seek professional guidance. Working with a professional, along with self-help strategies, may provide the right balance of support necessary to cope.
Many people experience physical anxiety symptoms that should be followed up with a medical expert to rule out underlying conditions. Sometimes, anxiety can be a medication side effect as well. Feelings of anxiety that affect your ability to work, care for yourself, or keep up with family responsibilities should generally be discussed with your doctor, who may recommend that you work with a therapist.
Treatment options for anxiety
Your doctor may provide insight on how to cope with anxiety based on your symptoms. Therapy, medication, or a combination of both can be standard options for treating anxiety symptoms, although research shows that psychotherapy is typically the most effective option.
Generalized anxiety disorder, phobias, and panic disorder often benefit from therapy options, including cognitive behavioral therapy or CBT.
CBT usually explores thinking patterns that can trigger anxiety. You’ll normally work with a therapist to identify and challenge your beliefs while developing methods to change or improve unhelpful thought patterns.
Another form of therapy for anxiety, known as exposure therapy, may enable you to confront your fears through gradual exposure. You may learn how to tackle personal concerns and gain self-control through your actions.
Benefits of online therapy
If you don’t believe you’re ready to work with a therapist in person, you can take advantage of online therapy services. Working with a licensed mental health professional through an online therapy platform can empower you to get the help you deserve from the comfort of your home. You can choose between video calls, phone calls, and online chat for your sessions, potentially helping you feel even more comfortable with the therapy process.
Effectiveness of online therapy
A 2021 systematic review investigated the effectiveness of online therapy for treating generalized anxiety disorder. The results generally supported the efficacy of internet-delivered treatments for GAD. Online therapy may also be a valid treatment option for other forms of anxiety.
What does an anxiety attack feel like?
An anxiety attack can feel different for each person who experiences one. However, many people report feelings of intense dread or impending doom along with physical symptoms like a racing heart, shortness of breath, sweating, being very hot or cold, feeling dizzy, and feeling faint. Some may experience chest pain or a sense of choking.
How can I calm an anxiety attack?
You may be able to calm an anxiety attack in the moment by implementing deep breathing and muscle relaxation techniques. You may also be able to get through an anxiety attack by focusing on your senses – five things you can see, five things you can hear, five things you can smell, and so on. In the long run, utilizing tools like therapy, medication, or an anxiety support group may lead to less frequent anxiety attacks.
What are 3 types of panic attacks?
There are several different types of panic attacks; three common types include expected, unexpected, and nocturnal panic attacks. People with panic disorder or another mental illness may experience expected panic attacks, or panic attacks that occur in response to an expected, fearsome stimuli, such as heights, spiders, or another triggering source. Unexpected panic attacks are exactly what they sound like: panic attacks that seem to come out of nowhere with no identifiable trigger. These panic attacks can also be associated with panic disorder. Lastly, nocturnal panic attacks refer to panic attacks that occur when a person is sleeping, which cause sleep issues and can lead to insomnia.
Do you cry during anxiety attacks?
Some people with intense anxiety or anxiety attacks will cry in response to the difficult experience they are going through. They may also cry out of fear or due to the feeling of losing control. It is not uncommon for people to cry when the anxiety and fear overwhelms them during an anxiety attack.
How do I know if I have anxiety?
If you experience physical symptoms like a racing heart, increased sweating, stomach aches, or headaches, you may have anxiety. Similarly, mental symptoms like a persistent feeling of dread, feelings of nervousness or restlessness, or having trouble with sleep, appetite, and concentration, you may be experiencing anxiety symptoms.
How long do anxiety attacks last?
Anxiety attacks and panic attacks last for varying times depending on the person experiencing them. However, a general estimate is anywhere from five to thirty minutes.
What causes anxiety?
The Diagnostic and Statistical Manual defines anxiety as excessive worry occurring most days for more than six months. For many people, the causes of anxiety can vary – it can be situational, like anxiety over a relationship or living situation, or it can seem to come out of nowhere. Mental disorders like obsessive-compulsive disorder, bipolar disorder, post-traumatic stress disorder, and depression may also cause anxiety. The Anxiety Disorders Association offers helpful tools and resources for better understanding and dealing with anxiety.
How can I fix my anxiety naturally?
You may be able to improve your anxiety by trying some lifestyle changes like getting regular exercise, eating a healthy diet, maintaining good sleep hygiene, implementing journaling, and other interventions. You may also benefit from therapy or medication to better understand and treat your mental illness symptoms. Understanding the anxiety and depression association could also help you learn to address your anxiety.
How can anxiety attacks start?
Sometimes, anxiety attacks are triggered by a certain stimulus – getting stuck in an elevator, having to get blood drawn, or experiencing a health issue, for example. Some people may have an irrational fear that leads to anxiety attacks, like a fear of germs or spiders. Other times, anxiety attacks seem to come out of the blue. According to the National Institute of Mental Health, anxiety can come from many sources, including social anxiety disorder, phobias, panic disorder, generalized anxiety disorder, and other mental health conditions.
How do you stop panic attacks fast?
To calm the symptoms of a panic attack, there are several interventions you can try. Some people find it helpful to focus on deliberately slowing their breathing for several minutes; others may find it helpful to deliberately focus on one object, observing its appearance, texture, scent, etc. in order to calm symptoms of panic. It may be helpful to check out the Anxiety and Depression Association to find more tools to have less frequent panic attacks.
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