Inside an Anxiety Attack: What It Feels Like and How to Cope
Photo by Darius Basher on Unsplash
The room starts to spin slightly. Suddenly, your heart is racing like you’ve just finished sprinting up several flights of stairs. Your palms become clammy, breathing feels shallow and rapid, and a wave of dread washes over you despite there being no apparent danger. If this sounds familiar, you may have experienced an anxiety attack — a frightening but manageable experience that affects millions of people.
Nausea or stomach upset frequently accompanies these physical symptoms, and some people experience hot or cold flashes. Tingling sensations in the hands, feet, or face can add to the disorienting nature of the experience. Understanding what happens during an anxiety attack and learning effective coping strategies can make these episodes feel less overwhelming and more manageable when they occur.
What Does an Anxiety Attack Feel Like?
Anxiety attacks, also called panic attacks, can manifest differently from person to person, but there are common physical and emotional symptoms that many people experience. Physically, you might notice your heart pounding or racing, accompanied by chest tightness that can feel alarming. Sweating, trembling, or shaking are common, along with feelings of dizziness or lightheadedness. Many people describe feeling like they can’t get enough air, which can intensify the sense of panic.
Emotionally and mentally, anxiety attacks often bring an overwhelming sense of impending doom or danger, even when you logically know you’re safe. You might feel detached from yourself or your surroundings, as if you’re watching the experience happen from outside your body. Racing thoughts, difficulty concentrating, and an intense urge to escape the situation are also hallmarks of anxiety attacks.
The intensity of these symptoms can be so severe that many people experiencing their first anxiety attack believe they’re having a heart attack or other serious medical emergency. While these episodes are undoubtedly distressing, it’s important to remember that anxiety attacks, though uncomfortable, are not physically dangerous and will pass.
Immediate Coping Strategies
When you feel an anxiety attack beginning, having a toolkit of immediate coping strategies can help reduce the intensity and duration of the episode. The first and most crucial technique is focused breathing. Try the 4-7-8 breathing method: inhale slowly through your nose for four counts, hold your breath for seven counts, then exhale through your mouth for eight counts. This helps activate your parasympathetic nervous system, signaling your body to relax.
Grounding techniques can help you feel more connected to the present moment when anxiety makes you feel disconnected. The 5-4-3-2-1 technique is particularly effective. 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. This engages your senses and helps anchor you in reality.
Progressive muscle relaxation can also provide relief. Start by tensing and then relaxing different muscle groups, beginning with your toes and working your way up to your head. This helps release physical tension and gives your mind something specific to focus on besides the anxious thoughts.
Remind yourself that anxiety attacks are temporary. Repeat calming phrases like “This feeling will pass,” “I am safe,” or “I have gotten through this before.” Having these mantras ready can provide comfort during distressing moments.
Long-term Management
While immediate coping strategies are essential for managing anxiety attacks as they happen, developing a long-term plan can help reduce their frequency and intensity. Regular exercise, adequate sleep, and limiting caffeine can all help stabilize your nervous system. Mindfulness practices can help you develop a greater awareness of your body’s signals and respond to stress more effectively.
Consider working with a mental health professional who can help you identify triggers, develop personalized coping strategies, and explore whether anxiety therapy approaches like cognitive-behavioral therapy might be beneficial. Reach out to learn more.