Experiencing a sudden anxiety or panic attack can be frightening. Your heart races, your chest feels tight, you might feel dizzy, short of breath, or even like something terrible is about to happen. These episodes can come on quickly and without warning, making it hard to feel in control. The good news is there are effective ways to manage them—and with the right support, they can become less overwhelming over time.
Understanding What’s Happening
Anxiety attacks, often referred to as panic attacks, are intense surges of fear or discomfort that peak within minutes. They’re a response to your body’s “fight or flight” system being triggered—even if there’s no immediate danger. Symptoms can be both physical and emotional, including rapid heartbeat, sweating, trembling, shortness of breath, chest pain, nausea, chills, and a sense of unreality or detachment.
These attacks can feel alarming, but they are not dangerous. Understanding that you’re not in physical danger can be the first step in reducing their power over you.
Immediate Coping Strategies
Focus on Your Breathing: Try slow, deep breaths—inhale through your nose for four seconds, hold for four, then exhale through your mouth for four. This can help calm your nervous system.
Ground Yourself: Use the 5-4-3-2-1 technique: Name 5 things you can see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This helps shift your focus away from fear and back to the present.
Use Reassuring Self-Talk: Remind yourself, “This will pass,” “I’m not in danger,” or “I’ve gotten through this before.”
Change Your Environment: If possible, step outside or move to a quieter, more calming space. Sometimes just shifting your setting can help reset your mind.
Practice Muscle Relaxation: Gently tense and then release different muscle groups in your body, starting from your toes and working upward. This helps reduce physical tension linked to anxiety.
Preventing Future Attacks
While you can’t always predict when an anxiety attack will happen, you can take steps to reduce their frequency:
- Get regular sleep to help stabilize your mood.
- Limit stimulants like caffeine and nicotine, which can trigger anxiety.
- Stay active—physical activity helps regulate stress hormones and boosts mood.
- Practice mindfulness or meditation to build resilience against daily stress.
- Talk to someone—a therapist or psychiatrist can help you understand your triggers and develop coping strategies.
How Psychiatry Can Help
If anxiety attacks are interfering with your daily life, working with a mental health professional can be incredibly effective. At My Psychiatrist, we provide comprehensive care that may include therapy, medications, or a combination of both. We also offer treatments like cognitive behavioral therapy (CBT), which is highly effective for panic and anxiety disorders. In some cases, advanced therapies like transcranial magnetic stimulation (TMS) may be considered for individuals who don’t respond to standard treatments.
Take the Next Step
You don’t have to navigate anxiety alone. If you’re struggling with panic attacks, our team at My Psychiatrist is here to support you with compassionate, evidence-based care tailored to your needs. Reach out today to schedule an appointment and start your journey toward calm and control.
Anxiety Attacks FAQs
What’s the difference between an anxiety attack and a panic attack?
The terms are often used interchangeably, but panic attacks tend to come on more suddenly and with more intense physical symptoms. Anxiety attacks may build gradually and are often linked to specific stressors or worries.
Are anxiety attacks dangerous?
While anxiety attacks can feel terrifying, they are not physically dangerous. They don’t cause permanent harm, although the symptoms can mimic serious health issues, which is why they can be so distressing.
How long do anxiety attacks usually last?
Most anxiety or panic attacks peak within 10 minutes and resolve within 20 to 30 minutes. However, some symptoms may linger longer, especially if the person remains anxious about having another attack.
Can you prevent anxiety attacks?
While you may not be able to prevent every attack, you can reduce their frequency and intensity through healthy lifestyle habits, stress management techniques, and therapy.
Should I see a doctor for anxiety attacks?
Yes, especially if the attacks are frequent, severe, or impacting your quality of life. A mental health professional can help identify the root causes and create a personalized treatment plan.
What kind of therapy helps with anxiety attacks?
Cognitive behavioral therapy (CBT) is highly effective for managing panic and anxiety. It helps you understand thought patterns that trigger attacks and teaches practical strategies to cope.
Can medication help with anxiety attacks?
Yes, certain medications—like SSRIs, SNRIs, or anti-anxiety medications—can help reduce the occurrence and severity of anxiety attacks. A psychiatrist can guide you on the best options based on your symptoms.
Is it possible to fully recover from panic disorder?
Many people experience significant relief or complete recovery with proper treatment. Recovery looks different for everyone, but with the right support, it’s entirely achievable.
Sources:
NIMH Brochure – Panic Disorder: When Fear Overwhelms https://www.nimh.nih.gov/sites/default/files/documents/health/publications/panic-disorder-when-fear-overwhelms/panic-disorder-when-fear-overwhelms.pdf
Mayo Clinic – Panic Attacks and Panic Disorder
https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021
Cleveland Clinic – Panic Attacks & Panic Disorder: Causes, Symptoms & Treatment https://my.clevelandclinic.org/health/diseases/4451-panic-attack-panic-disorder
Healthline – How to Stop a Panic Attack https://www.healthline.com/health/how-to-stop-a-panic-attack
