Anxiety attacks are common experiences, characterized by periods of heightened worry, fear, or apprehension. Recognizing their signs is an important step toward managing these episodes. Understanding these indicators helps individuals identify an attack and take appropriate measures.
Physical Signs of an Anxiety Attack
During an anxiety attack, the body reacts with various physical sensations. A rapid or pounding heart rate is common, sometimes accompanied by chest tightness or pain. Individuals may also experience shortness of breath, a feeling of being unable to get enough air, or hyperventilation. Sweating and trembling or shaking are frequently reported.
Other physical signs include dizziness, lightheadedness, or a feeling of faintness. Some people describe a churning sensation in their stomach or nausea. Tingling or numbness in the fingers, toes, or lips can also occur. These physical symptoms arise from the body’s stress response, where physiological changes prepare the body for a perceived threat.
Mental and Emotional Indicators
Beyond physical sensations, anxiety attacks involve distinct mental and emotional experiences. Individuals often report intense worry, fear, or a sense of dread. There can be a feeling of losing control or being overwhelmed by thoughts and emotions. Difficulty concentrating is also common, making it challenging to focus on tasks or conversations.
Some people experience derealization, a feeling of detachment from their surroundings, or depersonalization, a sense of being disconnected from their own body or mind. Thoughts may race, or there might be an overwhelming feeling that something bad is about to happen. These cognitive and emotional shifts contribute to the distressing nature of an anxiety attack.
Understanding the Difference: Anxiety Attack vs. Panic Attack
While the terms “anxiety attack” and “panic attack” are often used interchangeably, they represent distinct experiences in clinical understanding. A key difference lies in their intensity and onset. Panic attacks involve a sudden, intense surge of overwhelming fear that peaks within minutes, often between 5 to 20 minutes, though some can last up to an hour. These episodes can feel severe and may mimic heart attack symptoms.
In contrast, an anxiety attack, while intensely uncomfortable, generally builds gradually over time. Its symptoms are less severe than those of a panic attack and can persist for a longer duration, ranging from minutes to hours or even days. Another distinction relates to triggers. Anxiety attacks are often a response to a specific stressor or an ongoing worrying situation, such as work pressure or financial concerns.
Panic attacks, however, can occur unexpectedly without an apparent trigger, even during sleep. While some panic attacks are cued by specific situations, like phobias, many happen without a clear cause. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) recognizes panic attacks but does not list “anxiety attack” as a distinct diagnosis, instead describing it as heightened anxiety.
Immediate Actions When You Identify an Attack
When an anxiety attack begins, immediate actions can help manage symptoms. Deep breathing exercises calm the body’s stress response. Focusing on slow, deep breaths, perhaps counting to four during inhalation and exhalation, can help regulate breathing and reduce hyperventilation. This conscious control over breath provides a sense of agency during a distressing moment.
Grounding techniques are also effective, focusing on the present environment rather than internal distress. This might involve identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Moving to a calm, quiet environment can also reduce sensory input and provide a sense of safety, helping the individual regain composure.