Anxiety Attack
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Medically reviewed by Melissa Bronstein, LICSWMedically reviewed by Melissa Bronstein, LICSW
An anxiety attack is an episode of anxiety that comes on suddenly. If you're experiencing an anxiety attack, you may develop emotional symptoms like overwhelming fear or excessive worry and physical symptoms like shortness of breath and chest pain.
Everyone experiences some anxiety from time to time—and that's OK. However, if you're having anxiety attacks frequently, getting support from a mental healthcare provider and practicing mindfulness can improve your quality of life.
Anxiety Attack Symptoms
Having an anxiety attack can be a scary experience. Anxiety can take over your whole body, causing a series of both emotional and physical symptoms.
With an anxiety attack, you may develop these emotional symptoms:
Excessive worry
Intense and overwhelming fear
Feeling like you're losing control
A sense of impending doom
Restlessness or nervousness
Difficulty thinking
Physical symptoms can also occur alongside an anxiety attack, which may include:
Excessive sweating
A racing heart
Trembling or shaking
Nausea
Anxiety attacks are intense but temporary episodes that usually last between a few minutes and a couple of hours.
What Causes an Anxiety Attack?
It's common to experience anxiety about certain experiences or problems in your life. Maybe you have an important life event (such as your wedding) coming up or are worried about performing well on a test at school. These feelings are completely normal.
If you feel as though your anxiety attacks are disrupting your daily life constantly, it may be a sign of an underlying anxiety disorder.
The following anxiety disorders may cause frequent anxiety attacks:
Generalized anxiety disorder (GAD): Extreme worry or nervousness about everyday activities or events, even if there are no obvious or immediate threats
Panic disorder: Causes unexpected and sudden panic attacks that can occur several times a week without any signs of imminent danger
Phobias: Intense fears about various objects or experiences (e.g., fear of heights or spiders) that can cause anxiety attacks when you're exposed to the fear
Related: Is a Panic Attack the Same as an Anxiety Attack?
Risk Factors
Anyone can develop anxiety, but some factors may increase your risk of experiencing an anxiety attack, such as:
Having a family history of anxiety disorders
Experiencing traumatic events
Living with chronic stress
Using substances excessively, such as stimulants or caffeine
Possessing certain personality traits such as shyness or perfectionism
Diagnosis
If you're experiencing symptoms of anxiety or having frequent anxiety attacks, seeing a healthcare provider to learn more about your condition and diagnose you properly can help. Your provider can offer several treatment options and recommend prevention tactics to reduce your symptoms more effectively.
You might visit your primary healthcare provider (PCP) for an initial evaluation. However, they'll likely refer you to a mental health provider (such as a psychologist or psychiatrist) for additional testing. A mental health provider will perform a thorough psychological evaluation, ask about your symptoms, learn what may be triggering your anxiety attacks, and inquire about your personal and family medical history.
While there are no official lab tests (e.g., a blood test) that can diagnose you for an anxiety attack, your provider will use the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to see if you meet the criteria for any underlying anxiety disorder.
Treatment
It can be overwhelming to receive a diagnosis for an anxiety disorder. It's important to know that you are not your diagnosis. Your diagnosis is just a new part of your life. That said, getting the right treatment for you can help reduce the severity and frequency of your anxiety attacks and improve your quality of life. Your healthcare provider will likely recommend the following treatment options:
Cognitive-behavioral therapy (CBT): Helps restructure your thoughts by encouraging you to learn and develop problem-solving skills and effective coping strategies to reduce anxiety and fear
Acceptance and commitment therapy (ACT): Reduces feelings of intense fear through strategies such as mindfulness and relaxation techniques
Beta-blocker medications: Blood pressure medications that can also help relieve symptoms of an anxiety attack, such as trembling and a rapid heart rate
Anti-anxiety medications: Treat generalized anxiety disorder to reduce feelings of anxiety and prevent anxiety attacks from occurring
In some cases, your healthcare team may also recommend antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), to reduce symptoms of anxiety and depression. This may be the case if you're having anxious thoughts and depressive moods together, which is a common experience for many people.
Related: 13 Remedies That Can Reduce Anxiety Naturally
How To Prevent an Anxiety Attack
You can’t always prevent an anxiety attack, as the nature of these episodes is sudden and unexpected. However, if you're experiencing anxiety attacks often, certain strategies can reduce the likelihood of future episodes. These include the following:
Keep track of any common triggers and avoiding them if possible
Practice mindfulness and relaxation techniques, such as meditation or yoga
Prioritize sleep
Get regular physical activity or exercise
Lower your intake of alcohol and caffeine
Eat multiple times throughout the day
Try stress management techniques such as spending time with loved ones or doing a hobby you enjoy
Related Conditions
Many people with frequent anxiety attacks also have other mental health conditions that can occur alongside anxiety. If you have an anxiety disorder, you may also have a history of or be at higher risk for the following conditions:
Depression
Bipolar disorder
Substance use disorder
Living With Anxiety Attacks
Anxiety attacks can affect many aspects of your daily life—and living in constant anxiety can be a scary and frustrating experience. People with anxiety disorders are more likely to use drugs and alcohol, have trouble staying employed, and experience conflict in their relationships. They may also avoid social events and other potentially enjoyable activities for fear of triggering an anxiety attack.
The good news is that anxiety disorders are treatable. Psychotherapy and medication are highly effective in relieving symptoms and preventing future episodes. Your healthcare provider may also recommend other lifestyle adjustments such as trying mindfulness, getting enough sleep, going out in nature, and spending more time with loved ones. You may not find the cure to your anxiety attacks on day one, but staying the course and learning what works for you will be helpful in the long run.
Frequently Asked Questions
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule is a grounding technique. It’s meant to help you calm down and stay present when you are feeling anxious or experiencing the beginnings of an anxiety attack. This technique involves noticing three things you can hear, three things you can see, and three things you can touch in your immediate environment.
What is the fastest way to relieve anxiety?
Certain prescription medications, such as beta-blockers, are often prescribed to relieve acute (severe) anxiety quickly. You can also use simple mindfulness and relaxation techniques to relieve anxiety in the moment.
Which vitamins are good for anxiety?
Several dietary supplements can help reduce anxiety. Studies suggest that magnesium supplements can reduce self-reported stress and anxiety levels. High-dose vitamin B6 supplements may work to relieve symptoms of both depression and anxiety. For people with vitamin D deficiency, taking vitamin D supplements can also help curb worries.
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