What Does An Anxiety Attack Feel Like?

Imagine you’re in a calm, familiar place, and out of nowhere, a wave of intense fear crashes over you. Your heart races, your breath becomes shallow, and you feel a sense of impending doom. If this sounds familiar, you may have experienced an anxiety attack. For many, these episodes can be truly terrifying and debilitating.

In this blog post, we’ll explore what an anxiety attack feels like from both a physical and emotional perspective. We’ll break down the symptoms and offer practical tips for managing these episodes. Whether you’re an anxiety sufferer, in anxiety therapy, or find yourself searching for an “anxiety therapist near me” in Simi Valley this post aims to provide support, understanding, and actionable advice.

What Is an Anxiety Attack?

An anxiety attack is a sudden and intense feeling of fear or panic. It’s important to note that while anxiety attacks can feel similar to panic attacks, they are not the same. Anxiety attacks often build gradually, can last for extended periods, and are linked to a specific stressor, whereas panic attacks can occur without a trigger and usually peak within minutes.

Physical Symptoms of an Anxiety Attack

Anxiety attacks manifest through a variety of physical symptoms. These can include:

• Rapid heartbeat
• Shortness of breath
• Sweating
• Tingling or numbness
• Trembling or shaking
• Chest pain
• Dizziness or lightheadedness
• Nausea

The physical intensity of these symptoms is often what causes people to call for medical attention, as they can mimic serious medical conditions. However, if the doctors confirm there are no physical issues, it could be a sign that you’re experiencing an anxiety attack.

Know that you are not alone in suffering with anxiety. We created a blog titled, “5 Things People With Anxiety Want You to Understand,” in hopes that anxiety sufferers can feel validated in their experience.

Emotional Experience of an Anxiety Attack

In addition to the physical symptoms, anxiety attacks are accompanied by a range of intense emotional experiences. If these or the above symptoms sound familiar to you, it could be a sign that you have anxiety. Understanding and acknowledging these feelings is crucial, as it allows you to identify and manage your emotional well-being during an anxiety attack. Here are some examples:

Overwhelming Fear

You may feel an intense, overwhelming fear that something terrible is about to happen. This fear often lacks a clear source, making it even more unsettling and difficult to control.

Feeling Detached

Some people feel disconnected from their surroundings or themselves as if they are watching themselves from the outside. This sensation, called derealization or depersonalization, can be very disorienting.

The Urge to Escape

Anxiety attacks often trigger an immense urge to escape from the situation you’re in. This flight response is a natural reaction to fear, but it can be disruptive and bewildering, especially if you’re in a place where you can’t easily leave.

What Triggers Anxiety Attacks?

While anxiety attacks can feel random and unpredictable, they are often triggered by specific situations or stressors. Here at Simi Psychological Group, we believe that once you become aware of what triggers your anxiety, you can have a better idea of how to cope with it. Some common triggers include:

Stressful Situations

Stressful situations, like work pressure, family conflicts, or financial problems, are common triggers for anxiety attacks. Identifying and managing these stressors can help reduce the frequency and intensity of your attacks.

Phobias

Believe it or not, specific phobias, like fear of heights or flying, can also trigger anxiety attacks. Exposure therapy, a technique used by therapists, can be effective in gradually reducing the fear associated with these phobias.

Social Interactions

For those with social anxiety, interactions with others can be a huge trigger. The fear of being judged or embarrassed can lead to heightened anxiety and, ultimately, an anxiety attack. Practicing social skills in a safe environment can help build your confidence and reduce the associated anxiety.

Past Trauma

If you’ve experienced trauma, certain situations or memories can trigger an attack, especially if they remind you of the traumatic event.

“Taking control of your anxiety is an incredibly powerful step. It allows you to reclaim your peace and reminds you that you have the strength to navigate life’s challenges.” — Dr. Donna Novak

Coping Strategies for Anxiety Attacks

Now that we’ve covered the physical and emotional symptoms, as well as the potential triggers of anxiety attacks, it’s time to focus on managing them more effectively. Read on to discover practical, relaxation strategies and tools that will help you regain control and navigate through these challenging moments with greater confidence. Consider these practices to help you calm down your anxiety in the moment.

Deep Breathing Exercises

Practicing deep breathing exercises can help calm your mind and body during an anxiety attack. You can start with a “4-4-6 exercise” by inhaling through your nose for four seconds, pausing for four seconds, and exhaling through your mouth for six seconds. This can help slow your heart rate and reduce feelings of panic.

Grounding Techniques

Grounding techniques can help you stay connected to the present moment and reduce the intensity of an anxiety attack. One simple method is the “5-4-3-2-1 technique,” where you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Positive Affirmations

Repeating positive affirmations can help shift your focus away from fear and towards a more positive mindset. Phrases like “I am safe,” “This will pass,” and “I am in control” can be powerful tools in managing anxiety attacks.

When Is It Time to Seek Professional Help?

When anxiety becomes overwhelming, seeking professional help is an important step towards recovery and well-being. Remember, you are not alone in this journey, and the right support can make all the difference in navigating these challenging experiences. Here are a few signs that it’s time to seek professional help.

Impact on Daily Life

Anxiety attacks can significantly impact your daily life, making it difficult to work or socialize. If your anxiety is interfering with your ability to function or make decisions, a therapist can provide the support and guidance you need to regain control.

The Attacks Are Persistent

If you find that your anxiety attacks are becoming more frequent or severe, it may be time to seek professional help. A therapist can help you identify the underlying causes of your anxiety and develop a game plan to manage it effectively.

You Avoid Certain Situations

When you begin avoiding certain situations out of fear of triggering an anxiety attack, it’s a sign to seek therapy. This is an important time to seek professional help, as a therapist can guide you through coping strategies to prevent anxiety from limiting your life.

Finding the right therapist to help you with your anxiety attacks is crucial. Read, “6 Things to Consider When Choosing an Anxiety Therapist” to learn more about choosing the best therapist for your journey.

You Don’t Have to Go Through This Alone

If you’re struggling with anxiety attacks, seeking professional guidance from an anxiety therapist near me can provide invaluable support and guidance. Remember, it’s okay to ask for help, and there are many resources available to assist you on your journey to better mental health.

At Simi Psychological Group, our therapists know how debilitating anxiety can be. Together, we work with you to create a life that is less impacted by anxiety and more focused on the things that truly matter to you. Contact us today or call (805) 842-1994 to learn more about our services and how we can assist you in regaining control of your life.