Mental Health Tips: How To Recognize The Signs Of An Anxiety Attack

Panic attacks vs. anxiety attacks

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

A panic attack is a sudden and intense episode of overwhelming fear that can happen and is common in panic disorder, 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, and anxiety disorder.

Whereas anxiety attacks usually stem from a buildup of prolonged, unrealistic worry, anxiety disorder, 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, anxiety disorder may also include chronic worry beyond that, and its physical symptoms are typically not as severe as panic attacks, which can be described as a feeling of profound terror causing anxiety.

How to recognize the signs of an anxiety attack

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

1. Fear or worry

Fear and worry are hallmark signs of an anxiety attack or an anxiety disorder. These feelings are often overwhelming and persistent and may stem from a triggering thought or belief. These thoughts often center around worst-case scenarios or irrational fears, which can happen unexpectedly. Fear and worry may make it difficult to focus on anything else and can cause apprehension or avoidance behavior, and sometimes people avoid situations, making it difficult to focus on life.

2. 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.

3. 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.

4. 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 toward others around them. As an anxiety attack can be overwhelming, it may become difficult for a person experiencing it to relate to others or express themselves clearly.

5. 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. 

6. Racing heart

7. Shortness of breath

8.  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 symptoms. In some cases, such as during a speech or presentation, this symptom can cause self-consciousness or embarrassment.

9. Nausea or upset stomach

10. Sleep disturbances

How to manage an anxiety attack or panic attack

1. Use grounding techniques to manage signs of an anxiety attack or panic attack

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.

2. 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.

3. Replace your anxious thoughts to help prevent panic attacks

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.

4. Take positive action for better mental health

Mental health treatment options for panic disorder and other anxiety disorders

Anxiety disorders can significantly impair mental health and well-being, particularly when anxiety attacks are frequent or severe and often co-exist with depression. An anxiety disorder can also impact social functioning. Generally speaking, however, anxiety responds well to interventions like therapy, lifestyle changes, and medication.

• Psychotherapy for anxiety disorder: 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 for anxiety disorder: 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 disorder treatment. Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), and anti-anxiety medications, such as benzodiazepines, can help manage symptoms and treat depression. If psychotherapy and self-help techniques alone are not adequate, consult with your healthcare provider or doctor to discuss this option and run tests if needed. to discuss this option.
• Support groups: Support groups offer a space to connect with others who have similar experiences with anxiety and any anxiety disorder. 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 disorder symptoms and improving mental health.