10 Common Signs & Symptoms Of An Anxiety or Panic Attack

Medically reviewed by Julie Dodson, MA, LCSW
Updated October 10, 2024by BetterHelp Editorial Team
While anxiety may be a common experience for many, an anxiety attack can be a uniquely overwhelming and debilitating experience, often indicating the need for professional intervention. Here, you’ll learn what an anxiety attack is and how to recognize it. You’ll also find a guide to managing anxiety attacks, both as they occur and through long-term prevention strategies.

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What is an anxiety attack?

An anxiety attack describes a period of acute anxiety, during which a person experiences the physical, mental, and behavioral symptoms of anxiety. Often, anxiety attacks are more overwhelming than the mild or moderate anxiety symptoms that occur alongside stress or anxiety disorders.

It is important to note that anxiety attacks are not a recognized diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5); rather, the term anxiety attack is used informally to describe a severe and distressing episode of anxiety. Anxiety attacks may occur in response to a period of intense stress, or as a manifestation of an anxiety disorder. 

Panic vs. anxiety attacks: understanding the difference

Anxiety attacks and panic attacks are terms often used interchangeably and can be easily confused, but they have distinct characteristics. 

A panic attack is a sudden and intense episode of overwhelming fear, characterized by physical symptoms such as a racing heart, shortness of breath, and dizziness. Panic attacks are mentioned in the DSM-5, and are a defining characteristic of panic disorder and post-traumatic stress disorder.

Whereas anxiety attacks usually stem from a buildup of prolonged worry, panic attacks are often sudden and brief, and may have no clear trigger. Anxiety attacks and panic attacks may also feel different physically: While anxiety may certainly be uncomfortable or distressing, its physical symptoms are typically not as severe as panic attacks, which can be described as a feeling of profound terror.

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Recognizing the signs of an anxiety attack

Recognizing the signs of an anxiety attack is crucial for managing and addressing the condition effectively. While the symptoms can vary from person to person, there are common indicators that can help identify when an anxiety attack is occurring.

  1. Fear or worry

Fear and worry are hallmark signs of an anxiety attack. These feelings are often overwhelming and persistent, and may stem from a triggering thought or belief. Fear and worry may make it difficult to focus on anything else, and can cause apprehension or avoidance behavior. 

  1. Intrusive Thoughts
Often, the fear and worry that occur with an anxiety attack are brought on by intrusive thoughts, which are unwanted, repetitive thoughts that can cause significant distress. These thoughts often center around worst-case scenarios or irrational fears. Such thoughts can trigger the body’s stress response, leading to the physical symptoms characteristic of an anxiety attack.
  1. Restlessness
An anxiety attack can cause a state of acute agitation, where it may be difficult to sit still or relax. This can be accompanied by a need to fidget, pace, or otherwise move around. Anxiety attacks may make an individual feel as though they need to leave the room, go outside, or change their environment.
  1. Irritability
Anxiety attacks can cause a person to feel excessively irritable. They may become easily frustrated or angered by minor inconveniences or disturbances, and may feel or express negativity towards others around them. As an anxiety attack can be overwhelming, it may become difficult for a person experiencing one to relate to others or express themselves clearly. 
  1. Sweating

Anxiety attacks can trigger the body’s stress response, which can in turn cause a person to sweat excessively. Even in a cool environment, they may experience heightened perspiration. In addition to being uncomfortable, this can be a source of embarrassment or self-consciousness and further exacerbate symptoms. 

  1. Racing heart

When the body is in a heightened state of stress—such as during an anxiety attack—the heart rate increases. This is part of the body's "fight or flight" response as it prepares to respond to perceived danger. During an anxiety attack, a person may become aware of their pounding heart, and may even experience palpitations. Such symptoms can be alarming, worsening the episode.

  1. Shortness of breath

Shortness of breath is a common symptom of anxiety attacks, where individuals feel unable to catch their breath. In severe cases, a person may describe a feeling of suffocation. The feeling of not being able to breathe properly can be distressing, intensifying the anxiety. Deep breathing exercises can be helpful for overcoming this symptom.

  1. Trembling or shaking

The flood of stress hormones that accompany an anxiety attack can cause involuntary trembling or shaking. This may in turn cause feelings of restlessness, where a person feels the need to get up and move around in order to counteract the symptom. In some cases, such as during a speech or presentation, this symptom can cause self-consciousness or embarrassment.

  1. Nausea or upset stomach

Nausea or an upset stomach is a frequent symptom of anxiety attacks, as the body's stress response affects the digestive system. This can lead to discomfort, gastrointestinal distress, and sometimes even vomiting. Often, a person experiencing an anxiety attack may feel the need to sit or lie down.

  1. Sleep disturbances

The heightened state of arousal can make it difficult to fall or stay asleep during an anxiety attack, and the lack of quality sleep that follows can make an individual more susceptible to anxiety. Because anxiety puts the body under tremendous physical stress, however, anxiety attacks can also be followed by fatigue, where a person feels the need to rest or sleep to recover.

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How to manage an anxiety attack

While anxiety attacks can be distressful, there are ways to alleviate them. Here’s a step-by-step guide for relieving anxiety attacks.

  1. Use a grounding technique to calm down

The first step to coping with an anxiety attack is to downregulate the body’s stress response and regain a sense of calm and control. Becoming familiar with grounding exercises, meditation techniques, and deep breathing methods can be an important part of anxiety management, allowing you to reduce physical symptoms and center your mind on the present.

  1. Check your thinking

Once you’ve calmed your body, you may find it easier to address the anxious thoughts at the root of your anxiety. You can do this by checking the validity of your thought or belief, asking yourself if there is evidence to support it or if it is based on assumptions. This process can help you discern whether there is a solvable problem, or if the problem is the thought itself. 

  1. Replace your anxious thoughts

After you’ve identified your anxious thoughts, you can replace them with more adaptive thoughts. If, for instance, your anxiety attack is rooted in travel anxiety, you might replace your fear of a missed flight with a sense of acceptance about what you can’t control. You might also consider that a missed flight is an inconvenience, not a catastrophe, and that you will eventually reach your destination. 

  1. Take positive action

If addressing the physical symptoms and anxious thoughts is not enough to calm your nerves, you might benefit from taking positive action to recover from your anxiety attack. Depending on the circumstances, this could mean going for a walk, taking a break, or calling a friend. You might also consider identifying some solutions and working towards solving the problem at the core of your anxiety.

Treatment options for anxiety

Anxiety disorders can significantly impair mental health and wellbeing, particularly when anxiety attacks are frequent or severe. Generally speaking, however, anxiety responds well to interventions like therapy, lifestyle changes, and medication. 

  • Psychotherapy: Cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) are just two interventions that are well-supported by research as effective anxiety treatments. CBT addresses anxious thoughts, while MBSR targets the physical and psychological aspects of anxiety. 

  • Self-care: Self-help techniques for anxiety encompass anxiety coping skills and lifestyle factors that can help lessen the severity or frequency of anxiety symptoms. This can include mindfulness practices, regular exercise, healthy dietary habits, good sleep hygiene, and more. 

  • Medications: For some, medications can be an important aspect of anxiety treatment. Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), and anti-anxiety medications, such as benzodiazepines, can help manage symptoms. If psychotherapy and self-help techniques alone are not adequate, consult with your healthcare provider to discuss this option.

  • Support groups: Support groups offer a space to connect with others who have similar experiences with anxiety. These groups can offer a sense of community and reduce feelings of isolation. They also provide opportunities to learn new coping strategies and gain insights from others.

Online therapy for anxiety

With an online therapy service like BetterHelp, you can attend weekly therapy with a mental health practitioner who has the credentials and experience to help you learn to manage your anxiety effectively.

Through BetterHelp, you can attend weekly virtual or phone sessions with a licensed therapist, plus benefit from guided journaling, group sessions, digital therapy worksheets, and educational webinars.Numerous studies have demonstrated online therapy's effectiveness in reducing anxiety symptoms and improving mental health. 

Takeaway

An anxiety attack is a prolonged period of anxiety when someone who typically already has an anxiety disorder experiences increased, more acute symptoms. Anxiety attacks are characterized by psychological symptoms like fear or worry and intrusive thoughts, as well as physical symptoms like a racing heart, shortness or breath, and sweating. If you are living with anxiety attacks, BetterHelp offers thousands of certified professionals equipped to help you overcome anxiety.
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The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
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