Anxiety Attack: Symptoms, Causes, Treatment, Coping

Introduction: Anxiety Attack

Have you ever experienced an anxiety attack? 

If you struggle with anxiety, chances are you’ve had one or at least heard the term thrown around. But what exactly is an anxiety attack? 

It can feel terrifying and overwhelming, and finding the strength to manage it can seem impossible. 

But fear not! In this blog post, we’re going to offer you the hope of knowledge and information to equip you to handle anxiety attacks as they come about in your daily life. 

We’ll give you tips for managing them both in the moment and in the long term. 

So keep reading to learn everything you need to know about anxiety attacks and how to conquer them! 

What is an Anxiety Attack?

An anxiety attack is a sudden feeling of intense fear or panic that can occur in response to specific triggers, but sometimes for no apparent reason.

It often manifests physically with symptoms that leave individuals feeling overwhelmed and out of control.  

Essentially, what’s happening in your brain is your amygdala is going into overdrive, triggering your body’s fight or flight response when there’s no actual threat present. 

This leads to a surge in adrenaline and cortisol, the “stress hormones,” and can cause a whole host of symptoms. It can be a scary experience, but it’s important to know that anxiety attacks are treatable with therapy and medication.

Physical Symptoms of An Anxiety Attack

Anxiety attacks are a whole new level of physical discomfort that can leave you feeling incredibly helpless. 

Before it even starts, you might feel a tightening in your chest or stomach, your heart rate starts to quicken, and your palms start to get sweaty. 

As it progresses, you may feel dizzy or lightheaded and find it difficult to catch your breath. Your body is in fight or flight mode, which can include an increase in the blood flow to your muscles and a decrease in digestion. 

Once it’s over, you’re drained and exhausted, physically and mentally.

Emotional Symptoms of An Anxiety Attack

It’s no secret that the physical effects of an anxiety attack can be overwhelming, frightening, and downright debilitating. 

But what about the emotional symptoms that go along with them? 

Let’s take a closer look. Before an attack hits, you may feel a sense of impending doom or an unshakable feeling of unease. 

During the attack, your mind may race with thoughts of danger or catastrophe, and you might experience intense fear or panic. 

Afterward, you may feel drained, shaken, and emotionally raw. These emotional symptoms can be just as difficult to cope with as the physical ones, and it’s important to remember that you’re not alone.

What Causes an Anxiety Attack?

An anxiety attack can be triggered by a wide range of things, from everyday stressors to traumatic events. 

Some common triggers may include: 

• Social situations
• Chronic negative thinking / attitudes
• Self-consciousness
• Lack of sleep
• Anticipation of failure
• Environmental changes
• Financial difficulties
• Health concerns
• Feeling overwhelmed with daily responsibilities

However, it’s important to note that anxiety attacks can also happen without any apparent trigger at all. 

This doesn’t mean that someone is crazy – in fact, many people experience anxiety attacks and have no previous history of mental health issues. 

So, if you or someone you know experiences an anxiety attack, try not to jump to conclusions about what may have caused it. Instead, focus on finding coping mechanisms and seeking support from a healthcare professional if needed.

Who Is At Risk For Experiencing Anxiety Attacks?

Anxiety attacks can strike anyone, but there are some factors that may increase a person’s risk. 

For starters, your genes may make you more susceptible to anxiety. If members of your family are prone to anxiety or other mental health conditions, then you may also be at risk. 

Stressful life events, such as divorce or the loss of a loved one, can also trigger anxiety attacks. 

Other risk factors for experiencing anxiety attacks include:

• Trauma 
• Personality 
• Using drugs or alcohol 
• Your biological sex (women are twice as likely to experience anxiety than men)

Additionally, having an underlying health condition, such as thyroid issues or heart disease, can make you more prone to anxiety.

Practical Strategies for Coping with an Anxiety Attack

Anxiety attacks can be a difficult thing to handle, especially when you don’t have the resources to seek out professional help. It’s important to remember that you’re not alone and there are ways to cope with these attacks from wherever you are.

Remember that coping with anxiety attacks takes time and practice, but with the right strategies, you can learn to manage them and feel more in control.

1.  Practice The 3 3 3 Rule

Anxiety attacks can be a total nightmare for anyone who experiences them. Fortunately, there’s a simple strategy known as the 3 3 3 rule that can help pull you out of one. 

This method involves recognizing three things you see, three sounds you hear, and moving three parts of your body. It may sound a little too easy to be effective, it works. 

Focusing on specific visual and auditory stimuli helps ground you in the present moment and takes your mind off of whatever triggered the attack. Tapping or squeezing parts of your body, like your shoulders or your knees, can help redirect your focus and decrease muscle tension. 

Give it a try next time you feel an attack coming on, and see how much it can help calm you down!

2.  Take Deep Breaths

Once you’ve recognized that you are having an anxiety attack, it’s important to start taking deep breaths. 

As we discussed, when we experience anxiety, our body enters a fight or flight mode, which causes our breathing to become shallow and rapid. 

This kind of breathing can make it even harder to calm down and compose ourselves. 

However, when we take deep breaths, we signal to our body that there is no immediate danger and that we can relax. Deep breathing slows down our heart rate, lowers blood pressure, and increases oxygen levels in our blood. 

This helps us feel more grounded and centered, making it easier to pull ourselves out of an anxiety attack. 

3.  Use Relaxation Techniques

There are a number of relaxation techniques that can be helpful in coping with an anxiety attack. Some common techniques include:

• Progressive Muscle Relaxation: Start by lying down in a quiet space and take a few deep breaths. Then, focus on each muscle group in your body, starting with your toes and working your way up. Tense each muscle group for about 5-10 seconds before releasing the tension completely. Visualize the tension leaving your body with each release.

• Visualization: First off, find a quiet place where you won’t be disturbed. Close your eyes and take a few deep breaths. With each inhale, envision a bright light filling up your body and with each exhale, imagine all the tension and anxiety leaving you.  Now, visualize yourself in a peaceful place – a beach, a forest, a meadow – wherever you feel calm and relaxed. Maybe you see yourself lounging in a hammock or taking a dip in a crystal-clear lake. Whatever it is, let your mind wander and really immerse yourself in the details of this idyllic setting.  Finally, remind yourself that you are safe and that you are in control of your thoughts and emotions. With practice, visualization can be a powerful tool in managing anxiety attacks.

• Aromatherapy: When it comes to dealing with anxiety attacks, aromatherapy can be a game-changer. It’s all about finding the right scent that works for you.  For example, lavender oil is well-known for its calming properties and is often used to reduce stress and anxiety. It’s easy to use too – just put a few drops on a tissue or handkerchief and inhale deeply.  Another popular option is bergamot oil, which has a slightly citrusy scent and is believed to help lower cortisol levels (aka the stress hormone). You can use it in a diffuser or even add a few drops to a warm bath for maximum relaxation.  Once you’ve started to feel more relaxed, it’s important to begin slowly reintroducing yourself to the activity or situation that caused the anxiety attack.

Medications and Therapies For Anxiety Attacks

While some people may find relief through at-home remedies like deep breathing or meditation, others may need a little bit more help to conquer their anxiety. And guess what? That’s perfectly okay. 

Seeking professional help through medications and therapy can not only improve your day-to-day life, but it can also be life-saving. 

Commonly Prescribed Medications

 So, what are the most commonly prescribed medications for anxiety attacks? Well, it really depends on the person and their individual symptoms. 

However, some of the most commonly prescribed medications are: 

• Selective serotonin reuptake inhibitors (SSRIs): This type of medication works by increasing the amount of serotonin available in the brain, which is a neurotransmitter that helps regulate mood. By doing this, SSRIs can help stabilize mood and decrease the frequency and intensity of anxiety attacks. 

• Benzodiazepines: These work by enhancing the effects of a chemical called gamma-aminobutyric acid (GABA) in the brain, which helps calm down the nervous system. This can lead to relaxation, less tension, and less anxiety. 

• Beta blockers: Beta blockers are a class of medication that can help alleviate symptoms of anxiety by regulating heart rate and blood pressure. 

Simply put, they block the effects of adrenaline on the body, which can prevent physical symptoms of anxiety such as sweating, trembling, and rapid heartbeat. 

Unlike SSRIs and Benzodiazepines, which work on brain chemicals to ease symptoms of anxiety, beta blockers do not have any direct effect on mood or emotions. This means that they may be a useful option for those experiencing physical symptoms of anxiety without the need for sedation or other side effects. 

Most Common Therapies Used For Anxiety Attacks

Feeling anxious can be overwhelming and exhausting, and it’s important to find ways to cope with those pesky anxiety attacks. 

Luckily, there are a variety of therapies that people find helpful. 

Cognitive-behavioral therapy, or CBT for short, is often used to treat anxiety. This therapy helps people identify the negative thought patterns that can trigger anxiety attacks and teaches them how to change those patterns. 

Exposure therapy is another common therapy for anxiety, in which patients are gradually exposed to the situations that trigger their anxiety attacks in a safe and controlled environment. 

Other therapies such as mindfulness meditation and relaxation techniques can also be effective in managing anxiety attacks. 

Finding the right therapy for you might take some time and effort, but there are plenty of options to choose from.

Key Takeaways

Simply put, anxiety attacks are the absolute worst. If you’ve ever experienced one, you know just how disruptive they can be to your daily life. 

They can sneak up on you at the most inconvenient times and make you feel like you’re losing control. But don’t worry, there are ways to manage and overcome them. 

At-home remedies such as the 333 rule, deep breathing, or aromatherapy can be a great place to start. However, sometimes you need more help, and that’s okay. 

Medications for anxiety attacks are common and can be very effective at taking the edge off. Therapy can also be super helpful in reframing your state of mind and overcoming your triggers. 

Remember, anxiety attacks are treatable, and seeking help is always a smart decision. You got this!

Featured Image Credit: Photo by Andrea Piacquadio (Pexels)

Resources

1. https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961#:~:text=Common%20anxiety%20signs%20and%20symptoms,Breathing%20rapidly%20(hyperventilation)
2. https://www.webmd.com/anxiety-panic/guide/anxiety-attack-symptoms
3. https://www.nimh.nih.gov/health/topics/anxiety-disorders#:~:text=However%2C%20some%20general%20risk%20factors,mental%20disorders%20in%20biological%20relatives
4. https://www.ahchealthenews.com/2018/01/11/whos-risk-anxiety/#:~:text=Women%20are%20nearly%20twice%20as,risk%20than%20other%20age%20groups
5. https://www.medicalnewstoday.com/articles/best-medication-for-panic-attacks
6. https://www.mayoclinic.org/diseases-conditions/anxiety/diagnosis-treatment/drc-20350967#:~:text=Cognitive%20behavioral%20therapy%20(CBT)%20is,ve%20avoided%20because%20of%20anxiety.