Anxiety Attack Symptoms

Anxiety Attack Symptoms

Anxiety is a normal part of life, and it is not a sign of weakness. A common characteristic of those who suffer from anxiety disorders is that they worry and fear about trivial things without ceasing. Repeated episodes of intense anxiety and fear or terror that peak within minutes are common in anxiety disorders (panic attacks).

It’s difficult to manage, out of proportion to the actual danger, and can last for a long time when you’re dealing with anxiety and panic. To avoid these feelings, you may avoid certain places or situations. Adults can develop anxiety attack symptoms that first appear in childhood or adolescence.

Contents Overview

Generalized anxiety disorder, social anxiety disorder (social phobia), specific phobias, and separation anxiety disorder are just a few examples of anxiety disorders. Further, multiple anxiety disorders are possible. When anxiety is caused by a medical condition, treatment is necessary.

What Is An Anxiety Attack?

Fear and anxiety strike suddenly and intensely, and we call it an anxiety attack. An anxiety attack can strike at any time for no apparent reason or be brought on by a specific set of circumstances.

It’s not a medical term to say that you’re having an “anxiety attack”. Instead, it’s a term that many people use colloquially to describe a wide range of anxious behaviors and feelings.

Symptoms can range from mild anxiety about an upcoming event to full-blown panic attacks, which would meet the diagnostic criteria for such an episode. The context in which a person experiences an “anxiety attack” must be taken into account in order to understand what the person is referring to. 

Anxiety Attack Symptoms

  • Anxious or jittery state of mind
  • a feeling of dread, fear, or impending disaster.
  • a faster-than-normal heartbeat
  • rapid inhalation (hyperventilation)
  • Sweating
  • Trembling
  • Weak or worn out
  • It’s difficult to focus on anything other than the current stressor.
  • Tired of snoozing
  • Feeling unwell in the digestive tract
  • Anxiety that won’t go away
  • Avoiding things that cause you to feel anxious.

Types of Anxiety Attacks


With agoraphobia, you fear and avoid situations that might make you feel panicked, helpless, or embarrassed, and you tend to avoid these places and situations more often than you do not.

Generalized Anxiety Disorder:

Persistent and excessive anxiety and worry about everyday events and activities are all part of generalized anxiety disorder. Worry is out of proportion to the situation, difficult to manage, and has a physical impact on your well-being. It's common for it to coexist with other mental health issues like anxiety or depression.

Panic Disorder:

Anxiety, fear, and terror are all symptoms of panic disorder, which is characterized by frequent episodes of sudden, intense anxiety and fear (panic attacks). Imminent doom, shortness of breath, chest pains, and a rapid, fluttering or pounding heart are all symptoms of stress (heart palpitations). Panic attacks can lead to fear of recurrence or avoidance of triggering situations.

Selective Mutism:

It is called "selective mutism" when children cannot speak in public places such as school even though they can converse freely at home with close family members. This can have a negative impact on one's education, work, and social life.

Separation Anxiety Disorder:

Excessive fear of being separated from parents or others who have parental responsibilities is one of the symptoms of separation anxiety disorder in children.

Social Anxiety Disorder:

Due to feelings of embarrassment, self-consciousness, and concern about being judged or viewed negatively by others, people with a social anxiety disorder (social phobia) avoid social situations.

Specific Phobias:

Anxiety and a desire to avoid a specific object or situation are the hallmarks of specific phobias. Some people suffer panic attacks as a result of their phobias.

Substance-Induced Anxiety Disorder:

Anxiety that is caused by substance abuse, medication use, exposure to toxic substances, or withdrawal from drugs is known as a substance-induced anxiety disorder.

Anxious Thoughts

People who suffer from anxiety frequently have thought patterns such as:

Anxious Behaviors

Perhaps the most noticeable aspect of your loved one’s behavior will be his or her demeanor. The following are examples of common anxiety behaviors:

What Not to Do?

The typical responses to someone suffering from anxiety are frequently unhelpful. The following are behaviors you should avoid:

Don’t Enable

We all have the desire to help our family members avoid painful situations by going out of our way to eliminate the source of their anxiety. "On the surface, this appears to be a thoughtful and sweet gesture," says McGuire of the gift. "However, anxiety is not usually alleviated. If people avoid difficult situations on a consistent basis, their anxiety will grow over time, and the number of requests for special accommodations will increase."

If you continue to alter your behavior or the environment in order to accommodate your loved one's anxiety, you may unintentionally contribute to the anxiety's persistence and growth. Avoiding difficult situations does not provide your loved one with the opportunity to learn how to overcome fears and control anxiety. Instead, it makes their world smaller as their ability to do more and more is limited as a result of their increasing anxiety.

Don’t Force Confrontation

Forcing someone to do something they are afraid of is never a good idea. Attempting to push someone who isn't ready can be detrimental to the relationship. Learning how to overcome deep apprehension is a collaborative effort that is best accomplished in collaboration with a professional therapist.

This relieves you of some of your responsibilities. It also empowers your loved ones by guiding them through the process of facing their fears one step at a time with the assistance of a professional.

10 Best Ways to Ease an Anxiety Attack

Anxiety attacks can come on suddenly and be extremely overwhelming. Knowing what to do when they occur can help to reduce their severity or even prevent them from occurring.

Remember that it will Pass

Forcing someone to do something they are afraid of is never a good idea. Attempting to push someone who isn't ready can be detrimental to the relationship. Learning how to overcome deep apprehension is a collaborative effort that is best accomplished in collaboration with a professional therapist.

This relieves you of some of your responsibilities. It also empowers your loved ones by guiding them through the process of facing their fears one step at a time with the assistance of a professional.

Take Deep Breaths

Deep breathing can be extremely beneficial in controlling a panic attack. During panic attacks, breathing may become rapid, and chest tightness may cause the breaths to become shallow. This type of breathing has been shown to exacerbate feelings of anxiety and tension.

Instead, make an effort to breathe slowly and deeply, paying attention to each breath. Draw in a deep breath from your abdomen, filling your lungs slowly and steadily as you count to four on both your inhale and exhale.

People can also experiment with 4-7-8 breathing, also known as "relaxing breath." When using this technique, the person inhales slowly for 4 seconds, holds the breath for 7 seconds, and then exhales slowly for 8 seconds after each breath.

It's important to note that for some people, deep breathing can exacerbate panic attacks, making them worse. In these situations, the individual should try to devote their time and energy to something they find enjoyable instead.

Find a Peaceful Spot

Anxiety attacks are frequently exacerbated by visual and auditory stimuli. If at all possible, try to find a more tranquil location. To do so, you may need to leave the bustling room or move to lean against a nearby wall.

Finding a quiet spot will help you create some mental space, which will make it easier to concentrate on your breathing and other coping mechanisms.

Focus On An Object

It is possible to feel more grounded when a person concentrates on something physical in their environment when they are overwhelmed by distressing thoughts, feelings, or memories. Concentrating on one stimulus can help to reduce the effects of other stimuli.

As the individual examines the item, he or she may wish to consider how it feels, who made it, and what shape it is in. It is possible to use this technique to alleviate the symptoms of a panic attack.

For people who experience recurrent panic attacks, carrying a specific familiar object can help them to feel more at ease. This could be something as simple as a smooth stone, a seashell, a small toy, or a hair clip, among other things. People who are suffering from panic attacks, anxiety, or trauma can benefit from grounding techniques such as this.

Walk or Do Some Light Exercise

Walking can help a person get away from a stressful environment, and the rhythm of walking may also assist them in controlling their breathing patterns.

Moving around releases hormones known as endorphins, which help to relax the body and improve one's disposition. Regular physical activity can help to reduce anxiety over time, which may result in a reduction in the number and severity of panic attacks as a result of the practice.

Smell Some Lavender

Using the senses, a calming scent can help alleviate anxiety by providing a sense of stability and direction for the person who is experiencing it. Lavender is a well-known traditional remedy for calming and relaxing the mind and body. Lavender has been shown to reduce stress and anxiety in numerous studies.

To smell the oil, dab a little on a handkerchief or place it under your nose and inhale slowly. This oil can easily be found all over the place. People should, however, only buy it from reputable retailers. Lavender oil can be substituted with other essential oils, such as bergamot orange, chamomile, or lemon if the user does not like the scent of lavender.

Repeat a Mantra

Focus and strength can be gained by repeating a word, phrase, or sound repeatedly. When someone is having a panic attack, repeating a mantra in their head can help them calm down.

"This will pass" is a simple mantra that can be used as a form of reassurance. It may have a more spiritual significance for some people. As the person's physical responses slow, they are able to regulate their breathing and relax their muscles as they gently repeat a mantra.

Try Muscle Relaxation techniques

Muscle tension is another sign of anxiety attacks. In the event of an attack, practicing muscle relaxation techniques may be beneficial. For this reason, it is possible to reduce other symptoms such as rapid breathing if the mind senses that the body is calming.

Anxiety and panic attacks can be alleviated using a technique called progressive muscle relaxation.

Tensing and then relaxing each muscle, in turn, is what this is all about. Here's how to do it:
    1. Hold the tension for around 5-10 seconds.
    2. Next, say relax and release the muscle.
    3. Now let the muscle relax for 10 seconds before you move on to the next muscle.

Picture Your Happy Place

Wherever a person feels most at ease is their happy place. For each person, the location will be different. It will be a place where they can unwind and relax.

When an attack begins, closing one's eyes and visualizing oneself in this location can be helpful. Consider the tranquility that abounds in that location. Besides, people can imagine their bare feet touching the cool soil, the hot sand, or the soft rug.

Talk to Someone

If panic attacks happen frequently in the same place, such as at work or in a social setting, it may be helpful to talk with someone and let them know what support they can provide if it happens again.

In the event of an attack in public, telling another person can be beneficial. They may be able to find a place where it's quiet and keep people away.

When to Seek Professional Help?

In the event that your worries, fears, or anxiety attacks are so severe that they are causing you extreme distress or disrupting your daily routine, you should seek professional help.

The first thing you should do if you’re experiencing anxiety attack symptoms is to get a medical checkup at Soul Mechanics Therapy, Malaysia. Anxiety may be caused by a medical condition, such as hypoglycemia or asthma, which can be diagnosed by a doctor.

 Your doctor will also want to know about any prescriptions, over-the-counter medications, herbal remedies, and recreational drugs you’re taking because some drugs and supplements can cause anxiety.

Psychiatrists who specialize in treating anxiety disorders at Soul Mechanics Therapy should be consulted at the earliest. Soul Mechanics will help you find out what is causing your disorder and then devise a treatment plan. Contact us today

5 Responses

Leave a Reply

Your email address will not be published. Required fields are marked *

Thank you for all your love & support, dear clients.

We are opening a new branch in Ipoh on Dec 4th!


Soul Mechanics Support

× How can I help you?