Anxiety attacks, also known as panic attacks, feel like a sudden, intense rush of fear and discomfort. They happen out of the blue and can leave a person feeling out of control. These attacks are frightening, but understanding what causes them and what signs to watch for can help you manage the experience and feel more in control when they happen.
What’s Happening During an Anxiety Attack?
Anxiety attacks occur when your body reacts to stress in an extreme way. When your brain senses danger, it releases chemicals like adrenaline that make your body react quickly in the face of danger. In the case of an anxiety attack, however, there’s no real danger. Your brain is just overreacting to something, causing your body to go into panic mode.
What Causes Anxiety Attacks?
There are several reasons someone might experience an anxiety attack. It’s not always easy to pinpoint the exact cause, but here are a few common triggers:
Stress: Long-term stress from work, school, relationships, or other life situations can build up over time and trigger an anxiety attack. It may be the result of ongoing pressures that suddenly become too much.
Past Trauma: Experiences from the past, especially traumatic ones, can lead to anxiety. Even when you feel like you’ve moved on, your brain may still associate certain things with stress, triggering an attack.
Big Life Changes: Even positive changes, like moving to a new home or starting a new job can bring stress. These transitions can trigger anxiety attacks, especially if you’re already feeling overwhelmed.
Substance Use: Alcohol, caffeine, or drugs can contribute to anxiety. Some people experience attacks after drinking too much coffee or using certain substances.
What to Look For During an Anxiety Attack
Anxiety attacks don’t look the same for everyone, but there are common signs to watch for. These include:
Racing Heart or Palpitations: You may feel like your heart is pounding or skipping beats.
Shortness of Breath or Chest Tightness: It may feel difficult to breathe, or like there’s a heavy weight on your chest
Sweating: Profuse sweating, especially on the palms, can occur during an attack.
Dizziness or Lightheadedness: You may feel faint, dizzy, or like you’re about to lose balance.
Shaking or Trembling: Your hands or other parts of your body might start to shake.
Feelings of Detachment or Unreality: Some people feel detached from their surroundings or like they are observing themselves from the outside.
While these physical symptoms can be alarming, they are temporary and typically go away once the anxiety attack subsides.
Managing an Anxiety Attack
If you experience an anxiety attack, here are some strategies to help calm your body and mind:
Ground Yourself
Focus on your surroundings. Touch an object near you, or focus on how your feet feel on the ground. This technique helps distract your mind from the panic.
Challenge Your Thoughts
Remind yourself that this is an anxiety attack, not a medical emergency. Recognize that the fear you’re feeling is not based on reality.
Find a Quiet Space:
If possible, remove yourself from stressful situations. Find a quiet, calm place where you can sit and regain control over your breathing and thoughts.
Talk to Someone
If you’re with someone you trust, talk to them. If you don’t feel like the people around you understand, it’s okay to seek professional help or call The National Mental Health Hotline 24/7 at 866-903-3787 for free immediate assistance.
Final Thoughts
Anxiety attacks do not have to control your life! With lifestyle changes and support from a good therapist, you can get your mental health back on track. As therapists, our goal is to empower you with tools so that you feel confident in managing your anxiety. Fill out the contact form to schedule a consultation for us to chat!
Disclaimer: Our content is on and related to the topic of mental health. The content is general information that may or may not apply to you. The content is not a substitute for professional services. This website does not contain professional advice, nor is any professional-client relationship established with you through your use of this website.
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