Health Info > Mental Health Published on : November 27, 2024

What does an anxiety attack feel like?

Name: Hola Health
Address: Australia
Telephone: +611300014652
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Written by editorial staff writer at Hola.
Medically reviewed by Amira Shah, MA in Counselling Psychology, Registered Psychotherapist.

Anxiety attacks and panic attacks are unpleasant sensations that may have a substantial influence on everyday life. While sometimes used interchangeably, these two types of episodes have unique characteristics, causes, and symptoms. Understanding how an anxiety attack feels, identifying the symptoms of a silent panic attack, and understanding when to seek help can help you manage these episodes more effectively. Let's explore and look at the most important features of anxiety and panic attacks, including their symptoms and the best techniques to calm and control them.

Anxiety attack vs. panic attack

Although the terms "anxiety attack" and "panic attack" are often used interchangeably, they are different experiences with unique symptoms and triggers.

1. Anxiety attack

An anxiety attack is typically caused by tension or worry over a specific issue, such as work, school, or a social gathering. It develops gradually and may persist for hours or days, rather than being a sudden episode. Common symptoms include:

Excessive anxiety or dread
Restlessness or irritation.
Chest tightness or shortness of breath.
Fatigue or difficulty sleeping.

2. Panic attack

A panic attack occurs quickly and without notice. It's more severe and peaks rapidly, often within minutes. Symptoms are severe and might include:

Rapid heartbeat or palpitations.
Shortness of breath.
Chest pain or discomfort.
Dizziness or fainting.
A sense of imminent disaster

While panic attacks may seem to happen "out of nowhere," they can also be triggered by specific fears, situations, or stressors.

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Key differences:

Triggers: Anxiety episodes are commonly precipitated by stress or worry, whereas panic attacks can occur unexpectedly or in response to specific triggers.
Onset and duration: Anxiety episodes build gradually and may last for an extended period, while panic attacks occur suddenly, peak quickly, and resolve within minutes.
Intensity: Panic episodes cause more severe physical symptoms such as chest discomfort and a rapid heart rate, while anxiety may involve physical symptoms but is generally less abrupt and extreme.

Anxiety attack triggers

Anxiety episodes are frequently induced by a variety of reasons, including stress, anxiety, and worry. Recognising frequent triggers can help you manage your anxiety and lessen the number and severity of attacks. Some frequent anxiety attacks causes are:

Stressful life events:

Big life changes, such as moving to a new house, beginning a new job, or dealing with a loss, can be stressful. Even pleasant developments, such as planning a wedding or expecting a kid, can cause tension, and heightened anxiety, though not necessarily a specific attack.

Social situations:

Public speaking, meeting new people, and attending social events can all cause fear or anxiety in people who suffer from social anxiety. The fear of being judged or rejected can heighten anxiety but may not always lead to an episode.

Work or school pressure:

Deadlines, performance expectations, and interpersonal disputes at work or school can all cause increased anxiety. The pressure to achieve or the fear of failure may be strong triggers.

Health concerns:

Worrying about your health or that of a loved one may be a powerful trigger. Chronic sickness, chronic illness, or even health worries (such as a sore throat or headache) can heighten anxiety rather than consistently triggering an episode.

Financial stress:

Concerns about money, debt, or financial instability can cause extreme anxiety. Struggling to make ends meet or dealing with unexpected costs can lead to feelings of powerlessness.

Past trauma:

Unresolved trauma, whether from childhood or current experiences, can manifest as anxiety. People with a history of abuse, violence, or other traumatic events may experience anxiety attacks triggered by reminders of those events.

Caffeine or substance use:

Excessive caffeine, alcohol, or some medications can exacerbate anxiety. These substances can change your mood and increase your susceptibility to anxiety episodes.

Uncertainty or fear of the future:

Fear of the unknown, future challenges, or uncertainty about what lies ahead can make you feel anxious and heighten anxiety, which may sometimes feel overwhelming but does not always lead to a panic episode.

What are the symptoms of a silent panic attack?

A silent panic attack is a panic episode that lacks the overtly evident, dramatic symptoms that are commonly associated with panic attacks, such as yelling, visible anguish, or bodily collapse. While the individual suffering may not show strong outward signs, the internal experience can be powerful and unpleasant. Here are the typical signs of a silent panic attack:

Rapid heartbeat or palpitations
Shortness of breath or chest tightness
Dizziness or light-headedness
Nausea or stomach discomfort
Sweating (usually on palms or forehead)
Feelings of detachment or "out-of-body" sensations
Tingling or numbness, especially in hands or face
Fear of losing control or dying
Chills or hot flashes

Types of anxiety disorder

Anxiety disorders are the most common mental health conditions, and they come in various forms. Each type has its own set of symptoms and triggers, but they all share a common thread of excessive fear or worry. Below are the main types of anxiety disorders:

Generalised anxiety disorder (GAD):

Generalised anxiety disorder is characterised by excessive, uncontrollable concern about ordinary events, which causes restlessness, exhaustion, and physical symptoms such as muscle tension.

Panic disorder:

Panic Disorder is characterised by recurrent, sudden panic attacks with symptoms such as rapid heartbeats, shortness of breath, and acute terror, which frequently leads to avoidance of circumstances where attacks are likely.

Social anxiety disorder:

Social anxiety disorder is characterised by an intense fear of being criticised or embarrassed in social situations which causes people to avoid social activities and interactions.

Specific phobia:

Certain phobias are intense fears of objects or circumstances (e.g., spiders, heights, flying), which typically cause people to avoid the trigger.

Agoraphobia:

Agoraphobia is the fear of being in situations where escape might be difficult or support unavailable, leading individuals to avoid crowded places and travel.

Separation anxiety disorder:

Separation anxiety disorder is defined as an excessive fear of being away from loved ones. It is most common in children but can also affect adults.

Post-terrible stress disorder (PTSD):

PTSD is anxiety caused by experiencing or witnessing a traumatic event and symptoms include flashbacks, nightmares, and emotional numbness.

Obsessive-compulsive disorder (OCD):

OCD is characterised by recurring, intrusive thoughts (obsessions) combined with compulsive behaviours (rituals) designed to reduce anxiety.

How to calm an anxiety attack?

When experiencing an anxiety attack, it can feel overwhelming, but there are several strategies you can use to calm yourself down and regain control. Here are some effective methods to manage and reduce anxiety in the moment:

Focus on breathing: To calm your heart rate, practise deep breathing using the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8).
Ground yourself: Use the 5-4-3-2-1 approach to focus on your surroundings by listing what you can see, hear, and touch.
Positive self-talk: Remind yourself that the attack is only momentary, and you are safe. Use soothing affirmations such as "This will pass."
Progressive muscle relaxation: Tense and relax muscle groups from toes to head to relieve physical strain.
Visualise calmness: To divert yourself from anxiousness, imagine a serene environment.
Move your body: To alleviate tension, engage in light physical exercise such as walking or stretching.
Avoid stimulants: Stay away from caffeine or nicotine, which can increase anxiety.
Soothing sounds: Listen to calming music or nature sounds to relax your mind.

When should I seek a doctor’s appointment?

You should visit a doctor if you have regular anxiety episodes or if they seriously interrupt your normal life. If your anxiety is interfering with your job, education, or relationships, it may be time to see a doctor. Additionally, get medical attention if you encounter physical symptoms such as chest discomfort, dizziness, or shortness of breath that increase with time. If self-help measures do not work for you, or if your anxiety is accompanied by depression or self-harm, you should seek professional treatment. A doctor or therapist can guide you through treatment choices like therapy, medication, and coping strategies suited to your unique requirements.

How can a Mental Health Care Plan help?

A Mental Health Care Plan is an organised method of treating mental health that you create with your doctor. It outlines a clear course of treatment, including access to support services, therapy, and medications. The plan can assist you with:

Making recommendations to psychologists, counsellors, or psychiatrists.
Developing tailored therapy objectives to address specific difficulties, such as anxiety or sadness.
Provides a clear structure for ongoing assistance, including frequent check-ins with your GP.
Accessing 100% Medicare rebates for bulk billed mental health treatments, lowering the cost of therapy or consultations.

This strategy is especially beneficial for those who have continuing mental health difficulties since it ensures regular, coordinated care while also increasing general well-being.

Anxiety and panic episodes can be overpowering and terrifying, but with the correct understanding and techniques, they are controllable. Identifying triggers and symptoms is the first step toward decreasing their influence. If you have frequent or severe episodes, a mental health treatment plan can provide organised assistance, allowing you to address underlying issues and build coping mechanisms. Understanding anxiety disorders and looking into treatment alternatives can help you recover control and enhance your overall mental health.