How Do You Know You're Having an Anxiety Attack?
Everyone experiences stress from time to time. Work deadlines, family obligations, and interpersonal conflicts can leave anyone feeling overwhelmed. But anxiety attacks are different from everyday stress, and recognizing the distinction is important. Unlike the brief moments of stress we all face, anxiety attacks involve a buildup of intense symptoms that can significantly disrupt your daily life. Here’s how to tell whether you’re having an anxiety attack and some steps you can take to get help.
How anxiety attacks develop
Anxiety attacks typically develop gradually and are tied to a specific trigger. For example, imagine you have an important work presentation coming up, along with several major documents due to your supervisor beforehand. Over the course of days or even weeks, you might notice your worry increasing. As the event draws closer, the anxiety continues to build until it reaches a breaking point, resulting in an anxiety attack.
Physical symptoms
When anxiety builds to the point of an attack, your body responds in noticeable ways. These physical symptoms occur because your brain has entered "fight or flight" mode, flooding your system with stress hormones:
Cardiovascular issues: You may experience a racing or irregular heartbeat. Your heart might pound so hard you can feel it throughout your entire body.
Breathing difficulties: It’s common to hyperventilate and have trouble catching your breath. You might feel like you cannot get enough air, even when you are breathing rapidly.
Physical tremors: Sweating, shaking, and trembling happen as your body reacts to the surge of stress hormones. You might notice your hands shaking or feel an overall sense of physical unsteadiness.
Mental and emotional symptoms
Sense of doom: You might feel that something terrible is about to happen. While this feeling often relates to your specific trigger, your thoughts can spiral beyond what’s immediately affecting you.
Inability to relax: Concentrating becomes extremely difficult. You might feel on edge, restless, or unable to sit still.
Sleep disruption: Falling asleep can become nearly impossible, or you might wake frequently throughout the night if the anxiety attack occurs in the evening.
Persistent worrying: Racing thoughts, negative thought loops, and excessive worrying about your stressor can cycle endlessly through your mind. This is a hallmark symptom of generalized anxiety, and it’s much more intense during an anxiety attack.
Anxiety attacks vs. panic attacks
While the terms are sometimes used interchangeably, anxiety attacks and panic attacks are different experiences. Panic attacks typically do not have a specific trigger and tend to be more intense but shorter in duration, usually resolving within about 10 minutes. Anxiety attacks, on the other hand, build up over a longer period and can last much longer. Understanding this difference can help you identify what you are experiencing.
Coping strategies in the moment
If you find yourself in the midst of an anxiety attack, several techniques can help you regain control:
Acknowledge what is happening: Recognizing that you are having an anxiety attack can reduce some of the fear. Remind yourself that this will pass, especially as you engage in coping techniques.
Deep breathing exercises: Deep rhythmic breathing can help you focus on your body and bring your breath back under control, which can also lower your heart rate.
Progressive muscle relaxation: This technique helps release physical tension that builds up during anxiety attacks.
Use distraction techniques: Focusing on something else can interrupt the cycle of anxious thoughts. Choose healthy activities like reading, going for a walk, or watching a favorite show.
When to seek professional help
Experiencing occasional stress is normal, but frequent anxiety attacks interfere with your quality of life. If you find yourself dealing with anxiety attacks regularly, schedule a consultation with us about therapy for anxiety today. We’ll work with you on personalized coping strategies and address the underlying causes of your anxiety, helping you build long-term resilience and regain control of your life.