An anxiety attack is a non-medical term that describes the fear a person feels when they believe something bad is going to happen. While anxiety attacks tend to present themselves through worry and restlessness, people may also experience physical symptoms. Still, these feelings remain a mystery to many, leaving them with the question, “What does an anxiety attack feel like?”

What is an Anxiety Attack?

An anxiety attack is defined as an episode (or a surge) of overwhelming panic. Many people report it feels like you’re losing control or going crazy. In extreme instances, a person may even feel like they’re going to pass out.

While everyone is susceptible to an anxiety attack, it’s most prevalent in those with an anxiety disorder. ¹

Most of the time, an anxiety attack is triggered by something. For example, someone with a social anxiety disorder may experience an attack in a social setting. Or, someone with post-traumatic stress disorder (PTSD) will experience an attack when reminded of their trauma.

While the experience of an anxiety attack varies from person to person, most will feel a similar set of symptoms.

What Does an Anxiety Attack Feel Like Mentally?

The most notable symptoms of an anxiety attack occur mentally:

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

Some people have described these symptoms as though they’re losing control or are going to die.

What Does an Anxiety Attack Feel Like Physically?

Alongside mental symptoms, you may also experience the following physical symptoms:

• Difficulty breathing or 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

Some people have described these symptoms as though they’re having a heart attack.

Long-Term Health Consequences

A 2015 study found that those who struggle with anxiety and depression are more at risk of the following health conditions: ²

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

For these reasons, it’s important to seek out treatment if you frequently experience anxiety attacks.

How Long Does an Anxiety Attack Last?

Typically, an anxiety attack will last no more than 30 minutes, with a peak occurring around 10 minutes. Many people report that the most intense symptoms usually occur halfway through the attack. However, this timeframe doesn’t detail the build up of anxiety that can lead to an attack.

While it differs with everyone, anxiety holds the potential to build up for hours or even days before an attack. Due to this, many psychologists recommend treating anxiety itself to help curb further attacks. It’s worth mentioning that multiple attacks may happen in a row and last longer than 30 minutes. ³

Furthermore, you may feel symptoms lingering after an attack, such as shakiness or sweating. While these symptoms will subside, it’s likely they can cause further discomfort for a few hours afterward.

Anxiety Attack vs. Panic Attack

An anxiety attack and a panic attack are often categorized as the same, but there are several differences. For example, a panic attack may produce the following symptoms: 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

While some of these symptoms overlap with those of an anxiety attack, the cause of these symptoms is the key difference. An anxiety attack has a trigger whereas a panic attack will usually come out of nowhere.

How to Calm an Anxiety Attack

In order to develop the right coping mechanisms for anxiety attacks, you may need to experiment with a few to find what’s right for you. Here are a few tips:

• Avoid Caffeine – Many studies have found caffeine causes anxiety. If it becomes a regular habit, you may forget how sensitive you are to it. ⁵

• Develop a Support System – It’s helpful to have others to talk to, especially if they experience anxiety. Furthermore, you’ll want to speak with a mental health professional.

• Exercise – When it comes to anxiety, exercise can help get rid of that “extra” energy we carry around. This is especially true if our exercise is geared outdoors. One study found that those who walk in wooded areas produce less stress hormones. ⁶

• Keep a Journal – When you experience an anxiety attack, it may help to write down the negative feelings you experience. Some studies find this can help reduce stress. Furthermore, it may help you understand what triggers an anxiety attack. ⁷

There are other ways to reduce stress and anxiety, such as holistic supplements. We highly recommend seeking these out while you develop a treatment plan for anxiety attacks.

Final Word

While an anxiety attack is frightening, it is possible to manage them. The most important step is to understand your triggers and overcome them. Through this, you can use the coping mechanisms you develop to continually ease overall stress and anxiety.

If you have trouble handling anxiety attacks, we highly recommend speaking to your healthcare provider.

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 Cappelletti S, Piacentino D, Sani G, Aromatario M. Caffeine: cognitive and physical performance enhancer or psychoactive drug? Curr Neuropharmacol. 2015 Jan;13(1):71-88. doi: 10.2174/1570159X13666141210215655. Erratum in: Curr Neuropharmacol. 2015;13(4):554. Daria, Piacentino [corrected to Piacentino, Daria]. PMID: 26074744; PMCID: PMC4462044.

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.