Practical Steps to Manage an Anxiety Attack
An anxiety attack —
often called a panic attack — is a sudden wave of intense fear or panic that can feel completely overwhelming. These episodes may come with little warning, and in some cases, without any clear trigger.
Whether it’s being stuck in a small space or simply a passing thought, the onset can be swift and disorienting.
Most anxiety attacks peak within 10 minutes and are usually over in 30 minutes or less. While that may seem brief to an outside observer, it can feel like an eternity for the person going through it. The fear can be so intense that you may feel like you’re losing control, or even fear that you’re dying.
What Does an Anxiety Attack Feel Like?
The physical symptoms can be alarming and often mimic serious health issues like a heart attack. Common signs include:
- A sudden wave of panic or fear
- Racing heart or palpitations
- Chest pain or tightness
- Difficulty breathing or choking sensation
- Dizziness or lightheadedness
- Trembling or shaking
- Hot flashes or chills
- Nausea or stomach discomfort
- A feeling of being detached from reality or yourself
These sensations are real and terrifying — but they are also treatable.
When Panic Becomes a Pattern
If anxiety attacks happen unexpectedly and frequently, and you begin to worry about when the next one might occur — especially in public places — you may be dealing with panic disorder. In some cases, this can be accompanied by agoraphobia, the fear of being in places where escape might be difficult or help unavailable.
What Causes Panic Attacks?
The exact cause isn’t fully understood, but family history, major life changes, and emotional stress are often linked. Transitions like starting a new job, having a baby, or grieving a loss can all be triggers. Certain medical conditions — such as thyroid issues, low blood sugar, or heart valve irregularities — as well as stimulant use or withdrawal, can also play a role.
There Is Hope: Treatment Options That Work
Panic attacks can be effectively treated. Two of the most common approaches include:
Cognitive Behavioral Therapy (CBT)
CBT helps you identify and challenge the thought patterns that contribute to your anxiety. It teaches you to respond to panic in healthier, more realistic ways — restoring a sense of control.
Exposure Therapy
This form of therapy gently and safely exposes you to the sensations of panic (like breath-holding or dizziness) in a controlled environment. Over time, this helps reduce fear and builds confidence in your ability to cope.
In some cases, medication may also be recommended as part of a broader treatment plan. Always consult with a qualified health professional for diagnosis and care. This information is not a substitute for medical advice.
You Are Not Alone
Experiencing an anxiety attack can feel isolating, but you don’t have to face it alone.
With the right support, tools, and care, it’s possible to overcome fear and reclaim peace.
Healing takes time, but transformation is always possible — one step at a time.
