An anxiety attack is a term used to describe the intense fear or dread a person feels when they believe something bad is about to happen.

Unlike a panic attack (which can strike suddenly and without warning), an anxiety attack typically builds gradually and is often tied to a specific trigger. While it most commonly shows up as worry and restlessness, it can also produce real physical symptoms like a racing heart or nausea.

So what does an anxiety attack actually feel like, and how do you know when you’re having one?

---

Key Highlights

• Anxiety attacks build gradually and are often tied to specific triggers, causing both mental and physical symptoms like panic, dizziness, chest pain, nausea, and difficulty breathing.

• Frequent anxiety attacks can affect long-term health, with chronic anxiety linked to issues like heart problems, migraines, asthma, and other stress-related conditions.

• Managing anxiety attacks often requires a long-term approach, including identifying triggers, limiting caffeine, exercising regularly, building support systems, and seeking professional help when needed.

---

Table of Contents

---

What is an Anxiety Attack?

An anxiety attack is an episode of overwhelming fear or panic, one that can make you feel like you’re losing control or that something terrible is about to happen. In more intense cases, a person may even feel like they’re about to pass out.

Anyone can experience an anxiety attack, but it’s most common in people with an anxiety disorder. ¹

Most attacks are triggered by something specific. For example, someone with social anxiety disorder might feel it in a crowded room. Or, someone with post-traumatic stress disorder (PTSD) might feel it when reminded of a past trauma. While each experience is personal, most people share a recognizable set of symptoms.

What Does an Anxiety Attack Feel Like Mentally?

The most noticeable symptoms of an anxiety attack are often mental:

• Dizziness or lightheadedness
• Feeling detached or unreal
• Insomnia
• Overwhelming sense of panic
• Sensations of passing out

Some people describe these feelings as though they’re losing their grip on reality, or fear they might die.

What Does an Anxiety Attack Feel Like Physically?

Anxiety attacks don’t stay in your head. Physical symptoms can include:

• Difficulty breathing or a choking sensation
• Frequent urination or diarrhea
• Heart palpitations or chest pain
• Hot flashes or chills
• Hyperventilation
• Muscle tension or twitches
• Nausea or stomach cramps
• Trembling or shaking

These physical symptoms can feel so intense that some people mistake an anxiety attack for a heart attack.

Long-Term Health Consequences

Anxiety doesn’t just affect how you feel in the moment. Research shows that long-term exposure to the stress hormones released during anxiety attacks raises the risk of serious health conditions, including those linked to anxiety and depression: ²

• Asthma
• Back problems
• Heart problems
• Migraines
• Ulcers
• Vision problems

If you experience anxiety attacks frequently, it’s worth talking to a professional. Early treatment can prevent these effects from compounding over time.

How Long Does an Anxiety Attack Last?

Most anxiety attacks last up to 30 minutes, with peak intensity typically occurring within the first 10 minutes. That said, the clock doesn’t capture the full picture.

Anxiety can build for hours or even days before an attack actually hits. Because of this, many mental health professionals recommend treating the underlying anxiety, not just the attack itself. Furthermore, it’s possible to experience multiple attacks back to back, which can feel like one long episode. ³

After an attack subsides, lingering symptoms like shakiness or sweating are common and usually fade within a few hours.

Anxiety Attack vs. Panic Attack

An anxiety attack and a panic attack are often confused, but they’re not the same. Panic attacks can produce symptoms like: ⁴

• Chest pain
• Dizziness or lightheadedness
• Hot flashes or chills
• Nausea (potentially vomiting)
• Numbness or tingling in the extremities
• Racing or pounding heart
• Shaking
• Shortness of breath
• Stomach pain
• Sweating

Some of these symptoms overlap with an anxiety attack, but the key difference is the trigger. Anxiety attacks are linked to a specific worry and build gradually, while panic attacks tend to strike suddenly and without warning.

How to Calm an Anxiety Attack

Managing anxiety attacks takes some trial and error. What works for one person may not work for another. Start with these evidence-backed coping strategies and adjust as you go.

• Limit Caffeine – A 2024 meta-analysis found that caffeine intake raises the risk of anxiety symptoms. If you drink coffee or energy drinks daily, you may have become less aware of how much it affects you. Try reducing your intake gradually and see if your anxiety improves ⁵

• Build a Support System – Talking to someone who understands anxiety (whether a trusted friend or a mental health professional) can make a real difference. You don’t have to manage this alone.

• Exercise Outdoors – Physical activity helps release built-up tension that anxiety tends to create. Research shows that spending at least 20 to 30 minutes in a natural setting is linked to a notable drop in cortisol, the body’s primary stress hormone. A walk in a park or wooded area can do more than you’d expect. ⁶

• Keep a Journal – Writing down what you feel during or after an anxiety attack can help reduce stress and, over time, reveal patterns in your triggers. ⁷ Identifying those triggers is one of the most practical steps you can take toward preventing future attacks.

Beyond these habits, holistic supplements may also offer some relief. It’s worth exploring your options while you work with a professional to build a broader treatment plan.

Final Word

An anxiety attack is frightening, but it’s manageable. The most important step is understanding your triggers. Once you identify them, you can use the coping strategies you’ve developed to reduce stress and anxiety over time.

If anxiety attacks are interfering with your daily life, speaking with a healthcare provider is the best place to start.

Frequently Asked Questions (FAQs)

References

¹ Szuhany KL, Simon NM. Anxiety Disorders: A Review. JAMA. 2022 Dec 27;328(24):2431-2445. doi: 10.1001/jama.2022.22744. PMID: 36573969.

² Niles AN, Dour HJ, Stanton AL, Roy-Byrne PP, Stein MB, Sullivan G, Sherbourne CD, Rose RD, Craske MG. Anxiety and depressive symptoms and medical illness among adults with anxiety disorders. J Psychosom Res. 2015 Feb;78(2):109-15. doi: 10.1016/j.jpsychores.2014.11.018. Epub 2014 Nov 25. PMID: 25510186; PMCID: PMC4297513.

³ Cackovic C, Nazir S, Marwaha R. Panic Disorder. 2023 Aug 6. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan–. PMID: 28613692.

⁴ Manjunatha N, Ram D. Panic disorder in general medical practice- A narrative review. J Family Med Prim Care. 2022 Mar;11(3):861-869. doi: 10.4103/jfmpc.jfmpc_888_21. Epub 2022 Mar 10. PMID: 35495823; PMCID: PMC9051703.

⁵ Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, Lu W. Caffeine intake and anxiety: a meta-analysis. Front Psychol. 2024 Feb 1;15:1270246. doi: 10.3389/fpsyg.2024.1270246. PMID: 38362247; PMCID: PMC10867825.

⁶ Li Q. Effect of forest bathing trips on human immune function. Environ Health Prev Med. 2010 Jan;15(1):9-17. doi: 10.1007/s12199-008-0068-3. PMID: 19568839; PMCID: PMC2793341.

⁷ Hoyt MA, Darabos K, Llave K. Emotional processing writing and physiological stress responses: understanding constructive and unconstructive processes. Cogn Emot. 2021 Sep;35(6):1187-1194. doi: 10.1080/02699931.2021.1929083. Epub 2021 May 20. PMID: 34011237.