What to Do During an Anxiety Attack: A Guide to Understanding and Coping

Anxiety is something many of us are familiar with, but when it escalates into an anxiety attack (or a panic attack) it can feel overwhelming and terrifying. Understanding what an anxiety or panic attack really is, recognizing the symptoms, and knowing how to cope can make a significant difference.

In this blog post, we’ll explore five symptoms of an anxiety attack, three effective coping strategies, and how seeking support from a therapist can help you manage these challenging moments.

What is an Anxiety Attack?

An anxiety attack is more intense than general feelings of anxiety. It can come on suddenly and involve a range of physical and emotional symptoms that can be really awful. Unlike general anxiety, which can be a persistent worry or fear about something (or many things), an anxiety attack can happen unexpectedly and may or may not be triggered by a specific situation. This can be especially disorienting, disruptive, and cause more general anxiety in and of itself. Still, there are things we can do to better recognize the signs of an anxiety attack and deal with them more effectively in the moment

5 Anxiety Attack Signs and Symptoms

1. Rapid Heartbeat or Palpitations

During an anxiety attack, your heart rate might skyrocket, leading to palpitations or the feeling that your heart is pounding out of your chest. This can create a sense of panic, making it feel like something is physically and medically wrong with your heart, even though it’s a response to the anxiety.

2. Shortness of Breath

You might find it hard to breathe, as if you can’t get enough air. This symptom is often coupled with hyperventilation, which can further exacerbate the feeling of panic and lead to dizziness or lightheadedness.

3. Chest Pain or Discomfort

The tightness or pain in the chest during an anxiety attack can mimic the symptoms of a heart attack, which may be part of the reason why it’s so frightening. This symptom is caused by the body’s fight-or-flight response and is usually not truly dangerous, but it can feel severe.

4. Sweating and Shaking

Sweating, trembling, or shaking are common physical responses during an anxiety attack. Your body is in a heightened state of arousal, which causes these symptoms as it prepares to fight or flee from a perceived threat.

5. Feelings of Derealization or Depersonalization

Many people experiencing an anxiety attack report feeling disconnected from reality, as if they’re watching themselves from outside their body or that the world around them isn’t real. This can be disorienting and adds to the fear that something is terribly wrong.

How to Cope During an Anxiety Attack

When an anxiety attack strikes, it can be hard to think clearly, but having some go-to strategies can help you regain control:

1. Practice Deep Breathing

Focusing on your breath can help slow down your heart rate and reduce the intensity of your symptoms. Try deep belly breathing-inhale slowly through your nose, allowing your abdomen to expand, hold for a few seconds, then exhale slowly through your mouth. Repeat this several times until you begin to feel calmer.

2. Grounding Techniques

Grounding techniques can help you stay connected to the present moment, which can be particularly helpful if you’re feeling detached or unreal. One method is the 5-4-3-2-1 technique: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps redirect your focus from your internal symptoms to the external world.

3. Use Positive Affirmations

Repeating positive affirmations can help counteract the negative thoughts fueling your anxiety attack. Phrases like “This will pass,” “I am safe,” or “I can handle this” can provide comfort and help shift your mindset from fear to resilience.

Seeking Support from a North Carolina Therapist for Anxiety Attacks

While these coping strategies can be helpful, working with a therapist in North Carolina for anxiety attacks can provide additional support and tools tailored to your needs. Therapists with experience and training in treating panic attacks can help you understand the underlying causes of your anxiety, panic attacks, develop long-term coping strategies, and offer a safe space to explore your feelings. If you’re experiencing frequent anxiety attacks, consider reaching out for professional help.