Understanding The Physical Symptoms Of An Anxiety Attack
While occasional stress due to everyday life can be natural, periods of severe fear or nervousness may signal more serious mental health concerns. Some people may not recognize an anxiety attack when they experience one for the first time. Anxiety or panic attacks can cause physical symptoms that frequently mirror other medical problems like heart issues and severe asthma attacks.
Understanding panic attack symptoms can be crucial to learning how to cope with them. During a panic or anxiety attack, you may experience an overwhelming panic and a sense that you’re not in control. You may also have chest pains, heart palpitations, dizziness, lightheadedness, shortness of breath, hyperventilation, and hot flashes or chills. If you’re experiencing chest pain, you may be advised to see a doctor. In addition, a licensed therapist can help you learn to manage anxiety attacks and their associated symptoms.
An overview of anxiety disorders
The symptoms of anxiety can occur regardless of whether a mental illness is present. However, in some cases, anxiety attacks can signal the existence of an anxiety disorder. Anxiety disorders — such as panic disorder, social anxiety disorder (previously called “social phobia”), and separation anxiety disorder — are mental health conditions marked by persistent, elevated nervousness and worry.
People with anxiety disorders may experience anxiety attacks more frequently and intensely than those who do not. Common symptoms can include rapid breathing, sweating, increased heart rate, difficulty concentrating, muscle tension, irritability, and thoughts of self-harm. According to the Anxiety and Depression Association of America, approximately 19% of adults in the U.S. experience an anxiety disorder each year.
If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7.
What causes anxiety disorders?
While the exact causes of anxiety disorders are unknown, various genetic and environmental contributors are considered risk factors. Having a family member with an anxiety disorder can increase the chances an individual will develop one themselves.
Environmental factors that can cause anxiety include traumatic experiences, physical health conditions, and other mental health concerns. Anxiety disorders can arise out of distressing situations, such as an unhealthy work environment or conflict. A medical illness may also contribute to the development of an anxiety disorder; for instance, thyroid problems have been connected to anxiety. Additionally, living with another mental health condition — like depression, a substance use disorder, or another type of anxiety disorder — can increase one’s risk of developing an anxiety disorder.
Below are descriptions of the three most common anxiety disorders that can cause anxiety attacks: generalized anxiety disorder, separation anxiety disorder, and panic disorder. In addition to these conditions, several other anxiety disorders can be diagnosed, including agoraphobia, social anxiety disorder, selective mutism, and specific phobias that cause extreme fear of a particular object or situation.
Types of anxiety disorders
Below are some of the most common anxiety disorders.
Generalized anxiety disorder
Marked by excessive apprehension and nervousness, generalized anxiety disorder (GAD) can significantly impact an individual’s professional life, relationships, and well-being. According to the National Alliance on Mental Illness (NAMI), an individual with generalized anxiety disorder can “become exhausted by worry and experience headaches, tension or nausea.”
Separation anxiety disorder
Characterized by the fear of being parted from an attachment figure, separation anxiety disorder often impacts young children, though symptoms can also occur in adolescents and adults. Separation anxiety can cause an individual to avoid leaving home and worry about the safety of the attachment figure.
Panic disorder
According to the National Institute of Mental Health, panic attacks are periods of sudden, severe anxiety that occur despite the absence of actual danger. An individual may be diagnosed with panic disorder if they experience frequent panic attacks that lead to concern about their recurrence or abnormal behavioral changes. If the fear of recurrent panic attacks is severe enough, an individual may have an anxiety attack without experiencing a panic attack.
Symptoms of an anxiety attack
Everyone can experience anxiety differently, and the symptoms of an attack will often depend on the type of anxiety an individual experiences. For example, someone with social anxiety may feel intense self-consciousness that causes them to blush, sweat, and tremble during an anxiety attack. However, there are several symptoms that tend to be common with anxiety or panic attacks, including the following.
An overwhelming sense of panic
The first symptom people may report when having a panic attack is an overwhelming sense of panic and fear. Physical symptoms may or may not follow. Anxiety attacks can be somewhat different for everyone, but you may experience a fear of losing control and a sense of impending doom or danger. An irrational fear or traumatic event can bring on a panic attack, or it can be completely random.
A belief that you’re no longer in control
During an anxiety attack, you may believe that you’ve lost control. This symptom can be overwhelming, but it may be helpful to remember that the attack will pass.
Chest pains and heart palpitations
Chest pains can be a telltale sign of an anxiety attack for many people. The potential problem with this symptom may be that anxiety chest pain can mirror heart attack pain. Many people who aren’t aware that they have an anxiety disorder may attribute their symptoms to a medical cause and go to the emergency room.
Research shows that as many as 50% of people who come to the emergency room with low-risk chest pain have moderate to severe anxiety. However, if you have chest pain, doctors often recommend to err on the side of caution and go to the ER to get evaluated immediately.
Aside from chest pain from anxiety, some people with this disorder may also experience heart palpitations when they’re under a lot of stress. This symptom can occur as part of an anxiety attack or as a precursor to one. Either way, heart palpitations can be unsettling. They are usually not serious, but you may still speak to your doctor to ensure nothing life-threatening is happening.
Dizziness
Dizziness may occur when you’re having an anxiety attack. Some people may have anxiety so strongly that they sense they might faint. Passing out from an anxiety attack may be possible if you struggle to regulate your breath. Laying down and focusing on your breathing may help.
Trouble breathing
Shortness of breath can be common when people are going through anxiety issues. For example, if you have social anxiety disorder, experiencing shortness of breath might not be unusual when you’re in public. However, this symptom could also signal the beginning of an anxiety attack.
Hot and cold flashes
You may sometimes experience hot flashes when you’re going through an anxiety attack. Not everyone with anxiety may experience this symptom, but it can be fairly common. Your face may get very hot, and you might start sweating profusely. Conversely, you may suddenly be very cold and experience chills running up and down your body.
Anxiety and panic attacks aren’t “fake”
Anxiety and panic attacks can be very real, and their physical symptoms are often terrifying. Once a person calms down, they’re generally going to be OK, but that doesn’t necessarily make the panic attack any less scary.
Managing panic attacks can be possible, but many people seek the support of a licensed professional to learn how to cope with them. A doctor or therapist may diagnose any potential anxiety disorders and help you come up with a treatment plan.
Getting help for anxiety attacks and panic attacks
Treatment for anxiety disorders typically involves psychotherapy, medication, or a combination of both. Therapy can help a participant develop healthy coping mechanisms, address a potential comorbid condition, and identify trauma triggers that may cause or worsen anxiety.
Medication for anxiety attacks
Selective serotonin reuptake inhibitors (SSRIs) are the most commonly prescribed medications for anxiety. SSRIs may be utilized alongside benzodiazepines. As described by the Anxiety and Depression Association of America, benzodiazepines are anti-anxiety medications that are “highly effective in promoting relaxation and reducing muscular tension and other physical symptoms of anxiety.” However, they can also cause side effects and, in extreme cases, dependence, so they are usually prescribed for short-term treatment. Always consult with a healthcare professional prior to starting or stopping any medication.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action (including starting, stopping, or changing medications) without consulting a qualified medical professional.
Lifestyle changes
Lifestyle changes and stress management techniques can also help an individual alleviate the symptoms of anxiety. Self-care practices like exercising regularly, eating nutritious meals, and getting plenty of sleep may reduce the likelihood of an anxiety attack occurring. Additionally, joining a support group can help individuals with anxiety connect with people who are experiencing similar challenges.
How to seek treatment
Now that you understand the symptoms of anxiety and panic attacks, you can seek support. First, you might have a conversation with your doctor about what you’re experiencing. Your doctor may want to run some tests to ensure that none of your physical symptoms are related to another disorder.
Many doctors prescribe medication to help people cope with anxiety attack symptoms, but research generally shows that cognitive-behavioral therapy is the best treatment for anxiety disorders. Never start or stop any form of medication without the guidance of a licensed medical professional.
Going to therapy
A licensed therapist can help you learn about your anxiety, how to cope with it, and how to lessen the severity of anxiety attacks or potentially avoid them altogether. Cognitive-behavioral therapy (CBT) tends to be an especially common form of treatment. According to the Anxiety and Depression Association, CBT is a “well-established, highly effective, and lasting treatment.”
CBT is based on a few core principles: that psychological problems are usually partially based on unhelpful ways of thinking and learned patterns of unhelpful behavior and that people with psychological problems can learn better ways of coping with them.
Get started with treatment
Even if you have anxiety symptoms without panic attacks, talking to a therapist can still help you learn how to manage them so they have less of an impact on your daily life. For people who appreciate social support, support groups might be a great option; for those with social anxiety disorder or post-traumatic stress disorder who become particularly uncomfortable in social situations, online therapy may be a more suitable option.
Online therapy through a platform like BetterHelp can have many benefits, especially for people with anxiety. Many people living with anxiety can find beginning treatment intimidating. Connecting with a qualified professional online from the comfort of your home may alleviate some of the stress and make finding a licensed therapist to meet your needs easier.
Research shows that online therapy for anxiety can be an effective treatment option. Research from 2009 shows that online treatment is equally effective at treating anxiety as face-to-face sessions. Other studies show that online CBT generally leads to a 50% improvement in symptoms of multiple types of anxiety-based disorders, including panic disorder, generalized anxiety disorder, social anxiety disorder, and obsessive-compulsive disorder.
Takeaway
Anxiety and panic attacks can be scary, especially if you experience a lot of physical symptoms, such as lightheadedness, hot flashes, chills, and dizziness. If you experience heart palpitations and chest pains with your panic attacks and aren’t sure if they are caused by anxiety, talk to your doctor. If your doctor rules out any physical causes, therapy can be a convenient and effective way to learn how to manage your anxiety and potentially lessen the frequency and intensity of your anxiety attacks.
What does an anxiety attack feel like?
Symptoms of anxiety attacks include dizziness, shortness of breath, overwhelming fear, a sense of being tense or on edge, a churning feeling in one’s stomach, chest pain, and intense dread. In the long term, anxiety disorders can cause ongoing muscle tension that can contribute to physical health problems like chronic pain. Additionally, anxiety attacks aren’t formally recognized by the Diagnostic and Statistical Manual of Mental Disorders (DSM), though panic attacks and panic disorders are.
Can anxiety attacks make you cry?
Yes. For some people, excessive or atypical crying is a symptom of severe stress—including that caused by anxiety disorders.
How can you prevent future attacks?
One way to prevent further (often unexpected) attacks is to tackle the source. If they’re originating from a stressful environment, then a change of scenery may be in order. Attacks caused by an anxiety disorder like social phobia may require additional help from a psychiatrist, therapist, or other mental health professional who can guide you through treatment options.
Are there any organizations that can provide guidance on managing anxiety?
Yes, there are several, including the ones listed below:
National Alliance on Mental Illness. This organization hosts support groups and offers free information on mental illness.
National Institute of Mental Health. Has a database of mental health research and provides funding and information about clinical trials.
American Psychiatric Association. A professional organization that provides a variety of resources for both patients and people working in the mental health field.
Anxiety and Depression Association of America. This anxiety disorders–focused association offers webinars, self-help books, support networks, help to find a therapist, and more.
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