Concern is a natural response to a stressor, but for some individuals, it can escalate into anxiety and, in some cases, debilitating anxiety attacks. These intense periods of fear and worry can affect one’s ability to function daily and can be a sign that professional help is needed. A psychotherapist works closely with clients to help them understand the nuances of anxiety attacks, identify their symptoms, and take proactive steps to manage them. This blog will explore how to recognize the signs of an anxiety attack, when it’s time to seek help, and effective ways to control anxiety.

What is an Anxiety Attack?

Anxiety attacks are episodes of intense fear or discomfort that come on suddenly and unexpectedly. They can occur with little to no warning and typically peak within 10 minutes, though some individuals may experience longer episodes. The episodes can range from infrequent to frequent During these attacks, the body responds with a fight-or-flight reaction, triggering a series of physical and psychological symptoms.

Common Symptoms of an Anxiety Attack

It’s important to recognize the signs of an anxiety attack so that you can seek the proper treatment of anxiety. Anxiety symptoms vary from person to person, but here are some of the most common indicators:

Rapid Heartbeat or Palpitations
One of the hallmark signs of an anxiety attack is a racing or pounding heartbeat. You may feel as though your heart is about to burst out of your chest or experience palpitations that are difficult to ignore.
Shortness of Breath
Many individuals experiencing anxiety attacks report difficulty breathing. This can present either as difficulty in drawing a breath, or rapid shallow breathing. This can further lead to feelings of panic, worsening the cycle of anxiety.
Chest Pain or Tightness
Chest tightness or discomfort is common during anxiety attacks. A sensation of sharp pain in the chest area, or a feeling of heavy weight on the chest is often reported. While this can be frightening, it’s important to distinguish between anxiety-induced chest pain and other medical conditions like heart disease. If chest pain is severe or prolonged, it’s essential to seek immediate medical attention.
Dizziness or Lightheadedness
Dizziness or feeling faint is another common symptom of an anxiety attack. This can occur due to hyperventilation (breathing too quickly) or a drop in blood pressure, making it harder for the brain to receive enough oxygen.
Sweating or Chills
Profuse sweating, even when you are not physically active, or sudden chills can also signal an anxiety attack. The body reacts to stress by releasing adrenaline, which leads to these temperature fluctuations.
Fear of Losing Control or Dying
Perhaps one of the most terrifying symptoms of an anxiety attack is the overwhelming fear of losing control, going crazy, or even dying. These irrational thoughts can worsen the intensity of the attack and lead to more anxiety in the long term.

Recognizing Triggers and Patterns

Anxiety attacks often arise in response to certain triggers of intense discomfort or fear. Understanding these triggers can be vital for managing anxiety and preventing further episodes. Some common triggers for anxiety attacks include:

Stressful Situations: Anticipation of a specific negative event or outcome can trigger anxiety attacks. Work deadlines, relationship issues, financial worries, or ki major life changes (like moving or changing jobs) can all be stressors that trigger anxiety attacks.
Phobias: Individuals who have specific phobias (such as fear of flying, heights, or enclosed spaces) may experience anxiety attacks when confronted with these situations.
Social Situations: Social anxiety is common, and some individuals may experience anxiety attacks in crowded places, during public speaking, or in unfamiliar social settings.
Physical Health Issues: Chronic pain, hormonal changes, or certain medications can trigger anxiety in some individuals.

Being aware of these triggers can help individuals identify patterns in their anxiety attacks and make informed decisions about treatment. If you find that your anxiety attacks are occurring with increasing frequency or intensity, it may be time to consult with a professional to assess your situation and explore treatment options.

Effective Coping Strategies for Anxiety

Some strategies you can implement on your own to help control anxiety in the moment are:

Deep Breathing and Relaxation Techniques
Practicing deep breathing exercises or progressive muscle relaxation can help calm the body’s stress response. Slow, intentional breathing activates the parasympathetic nervous system, which can reduce feelings of anxiety.
Mindfulness and Meditation
Practicing mindfulness meditation can help you stay grounded in the present moment and prevent your thoughts from spiralling into the hypothetical negative outcomes. Guided meditation apps can be an excellent resource for beginners.
Exercise and Healthy Lifestyle
Physical activity is a natural way to reduce stress and improve mood. Regular exercise helps the body release endorphins, which are chemicals that promote feelings of well-being. Maintaining a healthy diet and sleep hygiene are also crucial factors in managing anxiety.
Support Networks
Talking to friends, family members, or support groups can help you feel less isolated in your experiences. Sometimes, knowing that others understand what you’re going through can alleviate anxiety.

When to Seek Professional Help

The above points can be useful to manage anxiety attacks temporarily. However, it’s essential to seek counselling or psychotherapy when anxiety attacks interfere with daily life, and are frequent or prolonged. Here are a few signs that it’s time to seek professional help:

Frequent or Recurring Attacks
If anxiety attacks happen more than once or twice a week, it’s an indicator that anxiety is becoming a larger issue and may require specialized treatment.
Impact on Daily Life
When anxiety attacks interfere with and reduce your functionality in work, relationships, or your engagement in everyday activities, it’s a sign that anxiety is no longer manageable on your own.
Coping Mechanisms are Ineffective
If you’ve tried to manage anxiety on your own but find that it’s no longer working, whether through relaxation techniques, exercise, or medication, it may be time to consult a therapist to develop a more tailored treatment plan.
Inability to Identify Triggers
When anxiety attacks occur without clear triggers, it can feel unpredictable and uncontrollable. Working with a psychotherapist can help you examine underlying patterns and develop strategies to address them, therefore reducing attacks in a sustained manner.

How REBT (Rational Emotive Behaviour Therapy) can help cope with Anxiety Attacks

Rational Emotive Behaviour Therapy (REBT) is a powerful therapeutic approach that can be particularly effective in helping individuals cope with anxiety attacks. Developed by Dr. Albert Ellis, REBT focuses on identifying and challenging irrational beliefs that contribute to anxiety and replacing them with healthier and rational beliefs. The core principle of REBT is that our emotional responses are not directly caused by external events. The way we interpret and think about a negative event largely contributes to and triggers an emotional response. In the case of anxiety attacks, REBT helps individuals recognize irrational thoughts, such as a demand “I absolutely must have certainty”, and extreme beliefs like “I can’t handle this,” that often accompany anxiety. By disputing these irrational beliefs and replacing them with more realistic, rational alternatives, individuals can reduce the intensity of their anxiety attacks and manage them if they do occur. REBT also teaches coping strategies like increasing flexibility and tolerance and practising self-acceptance. This allows individuals to feel less overwhelmed by their fears and more in control. This cognitive restructuring process helps break the cycle of anxiety and empowers individuals to manage future attacks more effectively.

Conclusion

Recognizing the signs of an anxiety attack is crucial for managing anxiety and seeking appropriate help. If you find that your symptoms are frequent and overwhelming and therefore affect your quality of life, it’s important to reach out to a mental health professional for guidance. As a psychotherapist, I encourage my clients to understand their triggers, identify coping strategies, and be proactive about seeking support. Anxiety is manageable with the right tools, and seeking help is the first step toward empowering yourself.

About Author –

Hardika Zaveri –

Psychotherapist, Advanced level in REBT, AEI, NY

Hardika has completed her MSc. in Clinical Psychology from Erasmus University Rotterdam. She has been trained in REBT at the Advanced Level from the Albert Ellis Institute, New York. Hardika has previously worked with underprivileged children and cancer patients through various NGOs and also has prior experience working in a psychiatric clinic.

What is an Anxiety Attack?

Common Symptoms of an Anxiety Attack

Recognizing Triggers and Patterns

Effective Coping Strategies for Anxiety

When to Seek Professional Help

How REBT (Rational Emotive Behaviour Therapy) can help cope with Anxiety Attacks

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