Anxiety attack symptoms and how to handle it

Overview

Anxiety attacks are sudden episodes of profound fear or distress that can be overwhelming and upsetting. Imagine an anxiety attack as your brain's sudden "emergency alert" system going off without warning–no alarms, just a wave of intense anxiety and unease. These unexpected incidents can surprise you and leave you feeling overwhelmed. However, by identifying the symptoms and employing efficient strategies to cope with them, you can tackle these attacks and restore a sense of control and serenity. Many individuals in Australia face anxiety attacks due to stress, concerns about health, or everyday pressures. These attacks are prevalent, manageable, and nothing to feel ashamed about. With appropriate support, most individuals can effectively manage them. Note: Telehealth is a convenient option for appropriate healthcare needs and can complement in-person healthcare. Some conditions may require an in-person assessment, physical examination, testing, or emergency care

What is an anxiety attack?

An anxiety attack occurs when persistent stress or fear becomes too overwhelming, resulting in both physical and emotional symptoms. In contrast to regular stress, an anxiety attack feels more severe and distressing. Symptoms usually develop gradually and can fluctuate over time, unlike a panic attack, which typically escalates rapidly and peaks within minutes.

What does an anxiety attack feel like?

An anxiety attack often feels like an intense and immediate onset of fear or panic. Physically, it can manifest with symptoms such as difficulty breathing, chest pain, rapid heartbeat, dizziness, light-headedness and nausea. Emotionally, it may feel like you are under immediate threat, losing command, or estranged from reality. The experience is usually sudden and intense, leaving you exhausted and anxious even after the attack subsides.

Physical symptoms

• Pressure or tightness in the chest
• Increased heart rate
• Difficulty breathing or a sensation of shortness of breath
• Sweating or trembling
• Dizziness or lightheadedness
• Discomfort in the stomach or nausea
• Numbness or tingling in the hands or feet
• Fluctuations in body temperature

Emotional symptoms

• Feeling overwhelmed
• Extreme worry or fear
• A sense that something bad may happen
• Restlessness or feeling on edge
• Fear of losing control
• Feelings of dread
• Feelings of being detached from reality

Cognitive symptoms

• Racing thoughts
• Difficulty focusing
• Feeling mentally clouded
• Overanalysing or imagining worst-case scenarios

Behavioural symptoms

• Avoiding specific situations
• Becoming withdrawn or unusually quiet
• Desiring to leave the situation
• Pacing or fidgeting

Quick symptoms table

Symptom type	Examples
Emotional	Overwhelm, fear, irritability
Physical	Chest tightness, rapid heartbeat, dizziness
Behavioural	Avoidance, restlessness
Cognitive	Racing thoughts, mental fog

Anxiety attack vs panic attack

Anxiety attack	Panic attack
Builds gradually	Sudden and intense
Triggered by stressors	May occur with or without an obvious trigger
Mild to moderate (can still feel very distressing)	Very intense
Emotional and physical symptoms	Physical symptoms often peak within minutes

If you experience severe, worsening, or life-threatening symptoms, such as chest pain or breathing difficulties, call 000 immediately or attend your nearest Emergency Department (ED)

Causes of anxiety attack

Anxiety attacks can be caused by several factors, including physiological, psychological, and environmental aspects. Here are a few common causes:

• Stress: Excessive stress at work, school, or in personal life might cause anxiety attacks. Major life changes or continuous pressures may lead to this.
• Genetics: Having a family history of anxiety disorders or other mental health illnesses might raise the chance of experiencing anxiety attacks.
• Biochemical factors: Imbalances in neurotransmitters such as serotonin and norepinephrine might contribute to anxiety disorders.
• Medical diseases: Some medical diseases, such as thyroid difficulties, heart problems, or respiratory problems, can mimic or exacerbate anxiety symptoms.
• Substance abuse: Caffeine, alcohol, nicotine, and drug use can worsen or provoke anxiety episodes. Withdrawal from these substances can also be a factor.
• Trauma: Previous traumatic experiences or continuous exposure to stressful conditions might lead to the development of anxiety disorders and panic attacks.
• Phobias: When people are exposed to conditions that trigger their phobias or anxieties, such as flying or being in crowded areas, they may experience anxiety attacks.
• Cognitive factors: Panic can be triggered by catastrophic thinking or overestimating the possibility of danger. Cognitive distortion can worsen anxiety.
• Lack of sleep: Insomnia or poor sleep quality can raise stress levels and make anxiety management more challenging.
• Lifestyle factors: A poor diet, a lack of exercise, and unhealthy behaviours can all have an influence on your mental health and contribute to anxiety.

Risk factors

Anxiety attack risk factors frequently combine biological, psychological, and environmental aspects. Here are several major risk factors:

• Genetic predisposition: A family history of anxiety disorders or other mental health concerns raises the probability of having an anxiety attack.
• Personality traits: Being more sensitive to stress, having poor self-esteem, or being a perfectionist can all increase an individual's susceptibility to anxiety.
• Previous trauma or abuse: Past traumatic events, abuse, or considerable stress might increase the likelihood of experiencing anxiety episodes.
• Chronic stress: Prolonged exposure to stresses, whether at job, in personal relationships, or in financial situations, might raise the risk of anxiety episodes.
• Major life changes: Significant life changes such as moving, changing jobs, getting divorced, or losing a loved one can all cause anxiety attacks.
• Medical treatments: Certain medications or treatments, particularly those affecting the central nervous system, might cause anxiety.
• Lack of social support: The absence of supporting connections and social networks can lead to feelings of isolation and raise the risk of anxiety.
• Chronic illness or pain: Long-term health issues or chronic pain can exacerbate anxiety and increase the likelihood of anxiety attacks.
• Poor coping skills: Difficulty managing stress and emotions, as well as inefficient coping techniques, might increase the probability of an anxiety attack.
• Environmental stressors: Exposure to continuous environmental stressors, such as living in a high-crime area, economic hardship, or workplace stress, can contribute to anxiety.

How long does an anxiety attack last?

An anxiety attack can persist for several minutes to several hours. In some cases, symptoms may come in waves throughout the day. Even after the peak symptoms subside, lingering tension, fatigue, or mental fog may continue for a time.

Management of anxiety attack

Managing an anxiety attack entails both immediate tactics for symptom relief and long-term efforts to reduce the frequency and severity of attacks. Here are a few good management techniques:

Immediate Strategies

• Deep breathing exercises: Deep, leisurely breathing can assist in soothing the nervous system. The 4-7-8 method is a famous technique that involves inhaling for 4 seconds, holding for 7 seconds, and then gently exhaling for 8 seconds.
• Grounding techniques: Concentrate on the current moment to distract attention from the worry. Techniques such as the "5-4-3-2-1" exercise (name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste) can be beneficial.
• Progressive muscle relaxation: Tense and gradually relax each muscle group in your body. This can assist in relieving bodily stress and anxiety.
• Mindfulness and meditation: Use mindfulness or meditation techniques to relax your mind and body. Apps and guided meditations can be effective tools.
• Positive affirmations: Positive self-talk involves challenging and reframing negative ideas. Remind yourself that anxiety episodes are just transitory and that you have dealt with them effectively previously.
• Safe place visualisation: Picture a place where you feel secure and calm. This can contribute to an overall sensation of calmness during an anxiety episode.
• Controlled exposure: If the anxiety is caused by a specific scenario or phobia, gradually exposing yourself to the situation might help you manage your fear over time.
• Gentle movement: Stretching or walking can relieve tension.
• Hydration: Helps regulate breathing and calm the body.
• Talking to someone you trust: Alleviates feelings of isolation and fear.
• Reducing sensory stimuli: Dimming lights, lowering noise, or sitting in a quiet space.

Long-term strategies

• Mental Health care plan: Speak to a trained health practitioner to get the mental health treatment plan that supports you through this journey.
• Exercise: Regular exercise can help decrease stress and enhance mood.
• Healthy diet: A well-balanced diet helps improve overall mental health and energy levels.
• Adequate sleep: Practicing excellent sleep hygiene can help you manage stress and anxiety.
• Stress management: Stress management involves prioritising chores and setting realistic goals to avoid stress.
• Relaxation techniques: Incorporate calming techniques like yoga or tai chi into your regimen.
• Social support: Create a solid support network. Connecting with friends, family, or support groups might help you feel less alone.
• Education and self-help: Learn about anxiety and look for self-help tools such as books, online courses, and seminars.
• Trigger avoidance: Whenever feasible, identify and limit exposure to recognised triggers or stressors. This might include setting boundaries or creating lifestyle adjustments.
• Regular sessions with a professional: Regular appointments with a mental health professional can help monitor progress and adjust treatment plans as needed.

This information is for educational purposes only. You should consult a doctor or medical practitioner before attempting home remedies or relaxation techniques to ensure they are safe for your specific condition.

When should you seek medical help?

It is important to consult a doctor if you experience:

• Unusual or severe chest pain
• Fainting or feeling faint
• Symptoms that persist longer than expected or worsen over time
• Anxiety that disrupts your work, sleep, or relationships
• Recurring attacks that become more frequent or severe

How can a GP help?

A GP can assess your symptoms, rule out medical causes such as heart, thyroid, or respiratory conditions, and help identify anxiety triggers. They can discuss treatment options, develop a mental health care plan, and prescribe medication if clinically appropriate.

Conclusion

By combining these immediate and long-term techniques, individuals can better manage anxiety attacks and improve their mental health. While anxiety attacks can feel like an unexpected intruder interrupting your peace, having a prepared approach can help you navigate the situation more smoothly. With a little preparation and the appropriate tools, you will be equipped to confront anxiety and stay composed, no matter what surprises come your way.

FAQs

Is an anxiety attack harmful?

Answer by Amira, an expert therapist – Typically, no. While anxiety attacks are not dangerous, the symptoms can feel intense and distressing.

What should I do when an attack occurs?

Focus on slow breathing, grounding techniques, and moving to a calm, quiet environment.

Can anxiety attacks occur during the night?

Yes. Stress, inadequate sleep, and excessive worrying can trigger anxiety attacks at night.

Is chest pain a result of anxiety?

Answer by Amira, an expert therapist – Yes, muscle tension and rapid breathing can cause chest discomfort. However, new or severe chest pain should always be medically assessed.

How can I distinguish between anxiety and a heart problem?

If symptoms are new, severe, or concerning, it is essential to seek an in-person medical evaluation.

Can lifestyle changes help prevent anxiety attacks?

Yes. Consistent sleep, regular exercise, reducing caffeine intake, and effective stress management can help reduce the frequency and severity of anxiety attacks.