Anxiety Attacks: Signs, Coping Skills And More

Anxiety attacks are more common than you might think, and understanding what they are, how they differ from panic attacks and how to cope with them can be immensely beneficial.
Whether you’re experiencing these attacks yourself or supporting someone who is, this article aims to provide you with the knowledge and tools to navigate these challenges effectively.
What is an Anxiety Attack?
An anxiety attack is a sudden episode of intense fear or anxiety that triggers severe physical and mental symptoms. Unlike generalized anxiety, which is persistent, an anxiety attack is acute and often linked to a specific event or situation. People might experience a feeling of losing control, a racing heart, dizziness or a sensation of impending doom.
Anxiety Attack vs. Panic Attack
While the terms “anxiety attack” and “panic attack” are often used interchangeably, the two conditions are indeed different.
A panic attack typically occurs without warning and can result in severe symptoms such as heart palpitations, chest pain and shortness of breath.
In contrast, an anxiety attack might build gradually and is often related to a stressor or anticipation of a stressful event.
What Are The Signs of an Anxiety Attack?
If you believe you or someone you know may be having an anxiety attack, there are a few common signs to look out for. They include:
Physical signs
- Rapid heartbeat
- Sweating or trembling
- Shortness of breath or hyperventilation
- Feeling dizzy or lightheaded
- Chills or hot flashes
- Nausea or stomach pain
- Sensation of tightness in the chest
These symptoms can be incredibly frightening and may even lead people to believe they are having a heart attack.
Psychological signs
- Overwhelming fear
- Sense of impending doom
- Feelings of detachment from reality
- Feelings of losing control
- Racing thoughts
- Heightened sensitivity
These symptoms can vary in intensity and duration, but knowing what to look for can help in calming the situation before it escalates.
How Long Do Anxiety Attacks Last?
Anxiety attacks can last anywhere from a few minutes to half an hour. The symptoms of an anxiety attack typically peak within the first five to ten minutes. However, some symptoms, like lingering anxiety or fatigue, might persist longer.
During an anxiety attack, some people report feeling that time passes slower, making even a short panic attack feel as though it had lasted much longer.
In addition to this, some people experience multiple anxiety attacks in quick succession to one another. This can make the anxiety attack feel like it’s lasting longer.
What Are Effective Coping Skills for Anxiety Attacks?
Having a set of coping skills can make a big difference when an anxiety attack arises. Here are some practical techniques that can help:
Breathing exercises
Deep breathing is a simple yet effective technique to calm the nervous system. Try inhaling deeply through your nose, holding the breath for a few seconds and then exhaling slowly through your mouth. This can slow your heart rate and help you regain control.
Grounding techniques
Grounding techniques can help you stay connected to the present moment. Focus on your surroundings and try the 5-4-3-2-1 technique. Identify:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste.
Mindfulness and meditation
Practicing mindfulness and meditation can reduce anxiety over time. By focusing on your breath or a calming image, you can train your mind to remain calm even during stressful situations that may trigger anxiety responses.
Progressive muscle relaxation
This involves tensing and then slowly releasing each muscle group in the body. It helps reduce the physical tension that often accompanies anxiety attacks.
Can an Anxiety Attack Happen While Sleeping?
Having an anxiety attack while sleeping, known as nocturnal anxiety attacks, can be a distressing experience. They often occur without an obvious trigger and can wake you from your sleep.
Improving sleep hygiene, such as maintaining a regular sleep schedule and creating a calming bedtime routine, can help reduce these occurrences.
How to Calm an Anxiety Attack
When an anxiety attack strikes, knowing how to calm it can provide immediate relief:
Stay present
Remind yourself that the feelings will pass and that you are safe. Staying present and acknowledging your feelings can reduce their intensity.
Use positive affirmations
Encouraging self-talk can shift your mindset. Phrases like “This too shall pass” or “I am in control” can be reassuring.
Seek support
If possible, reach out to a friend or family member. Sometimes, just hearing a calm voice can be incredibly soothing.
Aromatherapy
Certain scents, like lavender or chamomile, have calming effects. Using essential oils can help create a calming environment.
Help For Anxiety At Sierra Vista Hospital
While self-help techniques can be effective, it’s important to know when to seek professional help. If anxiety attacks become frequent or interfere with your daily life, it may be time to get in touch with a mental health professional.
Remember, it’s okay to seek help and reach out for support when needed. By taking proactive steps, you or your loved ones can navigate anxiety attacks with greater ease and confidence.
Sierra Vista Hospital, located in Sacramento, California, is here for your mental and behavioral health needs. We provide inpatient and outpatient psychiatric services to adults and adolescents seeking improved mental well-being. Our individualized treatment plans aim to meet each person’s needs and challenges.
Learn more about how we can help by giving us a call at 916-273-4300 or get in contact with us by using this form.