Anxiety attacks can majorly disrupt your life and keep you from feeling present in the current moment. The symptoms they cause are undoubtedly terrifying and can be difficult to navigate on your own without the right resources.

If you have experienced a panic attack before, the fear of one happening again could be preventing you from pursuing new goals, growing in your career, enjoying personal relationships, and more.

But how do you know if what you experienced was actually an anxiety attack? In this resource, we’ll share what panic attacks feel like and what steps to take to manage the symptoms and even eliminate them.

Understanding Anxiety

Anxiety is a normal human response to stress. When we feel worried or excited, the adrenal glands kick in to create adrenaline – a hormone that increases blood circulation by boosting heart rate and blood flow. This is part of a biological response intended to help our minds focus, often on solving important problems or avoiding immediate danger.

It’s important to recognize that humans are not capable of sustaining feelings of excitement or anxiety indefinitely. When things fall out of balance, chronic stress and anxiety can take a major toll on long-term health and even cause an anxiety disorder.

What is an Anxiety Attack?

When someone experiences significant anxious feelings and thoughts, anxiety symptoms can sometimes escalate into an intense episode – this is what’s known as an anxiety attack or panic attack. Experiencing this manifestation of intense anxiety can be overwhelming and distressing, and even feel life-threatening at times, like an immediate medical emergency.

An anxiety attack can come on very suddenly, making them seem at first like they’re unpredictable. Depending on the person, though, there can also be instances where specific triggers or sources can lead to attacks.

Symptoms of an Anxiety or Panic Attack

During an anxiety attack, you may experience a combination of physical, emotional, and cognitive symptoms. Understanding the symptoms and knowing how to manage them is crucial for coping with anxiety attacks effectively.

Symptoms vary from person to person and can include:

  • Rapid heart rate or palpitations
  • Shortness of breath
  • Chest pain or discomfort
  • Sweating or chills
  • Trembling or shaking
  • Feeling dizzy, lightheaded, or faint
  • Nausea or stomach discomfort
  • Numbness or tingling sensations
  • Feeling detached from reality
  • An overwhelming fear of losing control
  • A heightened sense of impending doom

These symptoms can be so severe that many people feel as if they are having a heart attack or are in imminent danger despite there being no actual threat in the moment. They are deeply personal experiences, so symptoms of an anxiety attack can vary from person to person. According to the Anxiety and Depression Association, seeking timely help can be crucial in preventing anxiety symptoms from worsening.

If you have panic attack symptoms, seek support as soon as possible. While extremely distressing, panic attacks are not immediately dangerous. However, the symptoms can be difficult to control on your own.

How Long Do Anxiety Attacks Last?

While they can feel overwhelming and inescapable, panic attacks are short-term experiences. On average, a panic attack usually reaches the peak level of intensity in 10 minutes or less and then begins to subside. 

Some symptoms can linger, so you may feel fatigued or unwell after a panic attack subsides. Panic attacks can occur as frequently as several times a day or as rarely as a few times a year, depending on the person.

During a severe attack, anxiety symptoms can feel life-threatening. Eventually, the attack will end. Once the symptoms peak, they will subside, sometimes as quickly as they came on, sometimes a little more gradually.

What Causes Anxiety Attacks?

Anxiety attacks can feel like unexpected waves crashing over us, but there’s often a detectable pattern pointing to the root causes of attacks. By understanding our own unique triggers, we can better prepare ourselves for potentially stressful situations and identify feelings of an attack in the early stages.

Stress, past traumas, specific phobias or fears, and overwhelming situations can all play a role in causing anxiety and panic attacks. Sometimes, even subtle environmental or interaction cues can stir up strong emotions. To other people, this might seem like an attack came out of nowhere. This unpredictability is often due to unexpected panic attacks, which occur without a clear external trigger.

For those dealing with severe anxiety, your body could be finely tuned to detect even the slightest signals of danger, keeping you in a constant “fight or flight” mode of high adrenaline. When we notice tension building or our thoughts spiraling, it’s important to try and record what specifically could be causing these feelings.

It can be very challenging to identify anxiety sources on your own, and that’s where a mental health professional can help. They can work with you to regain control by identifying personal patterns, recognizing signs and symptoms, and building coping mechanisms that can be useful during a panic attack. Seeking help and finding the right treatment is a strong, proactive approach to managing your own anxiety and starting the path to recovery.

Types of Anxiety Disorders

Anxiety is classified among mental disorders, which vary in intensity and impact daily life in different ways. Panic attacks can be a symptom that is shared by several different types of anxiety disorders.

Generalized Anxiety Disorder (GAD)

Generalized anxiety disorder is defined by a constant feeling of fear and worry, forcing its way into every moment of life. Worry can be caused by work or school performance, financial security, caring for loved ones, health issues, social relationships, and more. However, chronic worry caused by GAD never completely resolves.

Social Anxiety Disorder

Social anxiety disorder is anxiety during social interactions like large parties, events with crowds, or public speaking. These situations can make plenty of people feel a little bit nervous, but those with social anxiety disorder feel a debilitating fear that can prevent them from seeking out social interactions entirely.

Anxiety Caused by Phobias

Sometimes, anxiety can be induced by very specific fears or phobias. Certain situations or objects can trigger an overwhelming sense of fear, similar to social anxiety disorder. From the fear of small spaces to the fear of flying on airplanes, these phobias can severely impact how you can navigate daily life, feel successful, and experience happiness and joy.

No matter which anxiety disorder someone is dealing with, each one can be understood and managed with compassion and support. Whether it’s the constant worry of GAD, the social unease of social anxiety, or specific phobias, there’s a path to healing and resilience for each.

Coping with Anxiety

Coping with anxiety requires a combination of self-care strategies, lifestyle changes, and professional help. Here are some effective ways to manage anxiety symptoms:

  • Deep Breathing Exercises: Deep breathing can help calm the mind and body. Take slow, deep breaths in through your nose and out through your mouth, focusing on the sensation of the breath. This simple practice can reduce anxiety symptoms and bring a sense of calm.
  • Progressive Muscle Relaxation: This technique involves tensing and relaxing different muscle groups in your body. Start with your toes and work your way up to your head, holding each muscle group for a few seconds before releasing. Progressive muscle relaxation can help reduce physical tension and anxiety.
  • Mindfulness Meditation: Mindfulness meditation involves focusing on the present moment without judgment. You can use a guided meditation app or simply pay attention to your breath, body sensations, or surroundings. Regular mindfulness practice can help manage anxiety symptoms and improve overall well-being.
  • Exercise: Regular exercise can help reduce anxiety symptoms by releasing endorphins, also known as “feel-good” hormones. Find an activity you enjoy, such as walking, running, swimming, or yoga, and aim to do it for at least 30 minutes a day. Physical activity can be a powerful tool in managing anxiety.
  • Grounding Techniques: Grounding techniques can help you focus on the present moment and distract you from anxious thoughts. Try activities like gardening, cooking, or creative pursuits. These activities can provide a sense of accomplishment and reduce anxiety symptoms.

Self-Care Strategies

Self-care is essential for managing anxiety. Here are some self-care strategies to try:

  • Get Enough Sleep: Aim for 7-9 hours of sleep per night to help regulate your mood and reduce anxiety symptoms. A consistent sleep schedule can make a significant difference in how you feel.
  • Eat a Healthy Diet: Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit sugary and processed foods that can exacerbate anxiety. A balanced diet can support your mental and physical health.
  • Stay Hydrated: Drink plenty of water throughout the day to help regulate your mood and reduce anxiety symptoms. Staying hydrated is a simple yet effective way to support your overall well-being.
  • Engage in Activities You Enjoy: Make time for activities that bring you joy and relaxation, such as reading, listening to music, or spending time with loved ones. Doing things you love can provide a much-needed break from anxiety.
  • Practice Self-Compassion: Treat yourself with kindness and compassion, just as you would a close friend. Be gentle with yourself, and try to redirect self-criticism. Self-compassion can help you navigate anxiety with greater ease and resilience.

Treatment Options for Anxiety

If you’re dealing with anxiety, there are several strategies for successfully reducing or preventing anxiety attacks and chronic stress. Experiencing repeated panic attacks could indicate a panic disorder, making it important to seek treatment. But how can you know which strategy or treatment is best for you?

The best way to get started in finding the right treatment is to talk with a mental health professional. They have the tools, resources, and advanced training to fully assess your anxiety and understand which treatment options could help. When managing your treatment plan, your mental health team can also help you keep track of your progress.

Medication for Anxiety Management

Anti-anxiety medications have long served as a treatment option for anxiety, offering a clinically proven option for managing symptoms and facilitating healthy recovery. Medications like selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines work to rebalance the brain’s chemistry by influencing our neurotransmitters. Medications are particularly useful for many people in the middle of an anxiety attack because they can immediately intervene and alleviate overwhelming physical symptoms.

Talk Therapy

Along with medication, talk therapy is a well-studied treatment option and has been used for many years to mitigate anxiety. Also known as psychotherapy, this therapeutic approach involves engaging in meaningful conversations with a licensed therapist. Together, they’ll work alongside you to dive deeper into your personal experiences with anxiety and develop positive coping techniques.

Think of your therapist as your trusted guide who’s equipped with the best resources to help you navigate the maze of anxiety. You can unpack your thoughts and feelings in a safe, judgment-free space through introspective dialogue and evidence-based strategies. With each session, your therapist can help you explore what triggers your anxiety and how you can respond differently.

Innovative Treatment Options

When it comes to managing anxiety, medication, and psychotherapy have long been dependable options and have served as important cornerstones in traditional treatment plans. However, for many people, these approaches may not provide enough relief on their own. If you’re dealing with treatment-resistant anxiety, this can be especially frustrating and confusing.

That’s where innovative treatments like ketamine-assisted therapy and deep transcranial magnetic stimulation (TMS) can help. Ketamine and deep TMS can work in tandem with traditional treatment options to better address your anxiety at the root causes, offering a more comprehensive approach to your treatment plan. These options have shown to be particularly effective in addressing treatment-resistant anxiety, whereas other strategies have proven to be less effective.

Ketamine-Assisted Therapy

According to the latest research, ketamine-assisted therapy is an innovative treatment option that’s shown remarkable effectiveness in rapidly alleviating symptoms of anxiety and depression. Ketamine uniquely targets glutamate receptors in the brain, promoting neuroplasticity – your brain’s ability to adapt and heal. With more ability to develop new thought patterns, you can more readily facilitate emotional healing.

Administered within a safe, clinical setting, you’re provided a small amount of ketamine medication. The dosage is always administered with medical supervision and is tailored to your therapeutic needs. Next, a licensed clinician leads you through a guided talk therapy session.

Deep TMS

Deep transcranial magnetic stimulation, or deep TMS, works by using electrical impulses to regulate neurotransmitters associated with anxiety regulation in the brain. This non-invasive and FDA-approved treatment has been shown to improve mood and offer long-lasting relief from physical anxiety attack symptoms.

At Plus by APN, deep TMS treatments are used to help with depression, OCD, anxiety, and smoking cessation. With little to no side effects, deep TMS is a good option for many types of people, but especially for those with treatment-resistant anxiety.

Advanced treatment options like ketamine-assisted therapy and deep TMS can complement traditional treatment options like medication and therapy. With more methods available, your mental health care team can help create a treatment plan that’s specifically designed for you, allowing you to better focus on your healing journey.

Prevent Anxiety Attacks with Plus by APN

Anxiety attacks are serious and scary experiences, but with help from a mental health professional, you can address the root causes and plan a way forward to escape the negative cycle of constant fear.

At Plus by APN, we’re dedicated to fostering long-lasting relief and improved well-being in mind, body, and soul. Our approach is not just about treatment – we provide a space for your recovery and growth so you can thrive. Call 866.271.6006 or complete our confidential online contact form to get started today.

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