Anxiety attacks can creep in over time, increasing fear and stress until you feel so overwhelmed that your body and mind cannot settle. Heart rate becomes rapid, a knot forms in the stomach, and muscles become so tense that it becomes hard to move.
Once they pass, you feel better, but anxiety still seems to linger. It makes you question if relief is ever possible. The good news? Anxiety attacks are treatable.
Hillsborough County residents are no strangers to these feelings. In 2022, 14.2% of adults reported having 14 or more poor mental health days out of 30. This shows just how prevalent anxiety and other mental health conditions are in the Suncoast area.
At Clean Recovery Centers, we understand the constant emotional and physical toll anxiety takes. Let’s answer the pressing question: What does an anxiety attack feel like?
What Symptoms Arise During an Anxiety Attack?
While anxiety attacks are not a diagnosable medical condition, they are very real and are most often associated with generalized anxiety disorder (GAD). During an anxiety attack, the body feels tight and on edge, preparing to react to a perceived threat. The mind begins to race, and fear seeps into every new thought. Symptoms that reflect this include:
- Fast heart rate
- Dizziness
- Nausea
- Tightness in the abdomen
- Diarrhea
- Muscle tension
- Trembling
An anxiety attack does not happen as an immediate reaction, and these symptoms often begin mild and progress to persistent and severe. Anxiety attacks can build for days or even weeks.
Is There a Difference Between an Anxiety Attack and a Panic Attack?
Panic attacks occur suddenly and often without a clear trigger. They typically peak within 10 minutes and subside within 30, though the emotional (and sometimes physical) aftermath can last longer. Symptoms include intense fear, chest tightness, shortness of breath, rapid heartbeat, and a sense of impending doom, so severe they’re often mistaken for heart attacks.
Anxiety attacks build gradually in response to a stressor, like a work deadline or social event. For someone with generalized anxiety disorder (GAD), a common task like preparing a presentation can feel overwhelming. They may notice increased muscle tension, trouble eating, or difficulty sleeping. As the event nears, symptoms may intensify, including headaches, stomach upset, trembling hands, or a wavering voice.
The key difference lies in the onset and duration. Panic attacks are sudden and intense, while anxiety builds over time and often resolves once the stressor has passed. Panic attacks can occur rarely or frequently, depending on the individual and their underlying conditions.
How an Anxiety Attack Affects You Mentally and Physically
Experiencing an anxiety attack affects various areas of the mind and body. Physically, the body enters fight-or-flight mode, a process in which the brain prepares for immediate danger and defense. The hormones adrenaline and cortisol are released, allowing the mind to decide whether the situation requires a stand and fight or flee.
Once the anxiety attack is over, the body experiences a negative feedback loop. The brain understands that hormone levels are too high and signals for hormonal release to slow. This process makes the return to a normal state much slower, causing fatigue and mental exhaustion.
As mentioned above, these hormones cause the body to tense, resulting in muscle strain, teeth clenching, and shoulder tension. Head and neck pain are common from constant tightness. If anxiety attacks are experienced often over a prolonged period, physical wear on the body can become noticeable. Teeth can become worn down from clenching or grinding, hair and nails become thin due to frequent high cortisol levels, and muscles become more prone to injury due to chronic tension.
Is It Normal to Feel Anxiety in Certain Situations? Breaking Down the Differences Between Normal Fear and Anxiety
As a society, the term “anxiety” has become used to define every situation of fear or nervousness. The truth of the matter is, feeling nervous or fearful is a normal response to stress. Feeling stressed about an upcoming bill or a new job is a typical response, but it does not mean that anxiety is present. Nervousness fades after the initial stress is faced, which is the standard response for most people.
Having anxiety is much more than standard fearfulness. Those with GAD have constant feelings of stress and nervousness. Although they fluctuate between mild and severe, they don’t go away, even when becoming comfortable at a new job or paying off a debt. The feelings roll into the next situation, and continue doing so, especially if anxiety is left untreated.
What Can You Do on Your Own to Relieve Anxiety? 4 Techniques You Should Know
When you feel an anxiety attack is on the horizon, or just feel overwhelmed by current anxiety symptoms, there are techniques you can use to help get relief. Here are 4 to keep in mind:
| Technique | How it works | Benefits provided |
|---|---|---|
| Deep breathing | 4-7-8: Breathe deeply for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds | Deep breathing slows the nervous system, providing a sense of calm |
| Lifestyle habits | Get 7-9 hours of sleep, eat a vitamin and mineral-rich diet, exercise, and limit caffeine | The brain thrives when healthy habits are implemented, helping keep anxiety at ease |
| Mindful practices | Journal about feelings, make a positivity board, and give grace to yourself | Tracking your emotions and keeping positive will help you understand your anxiety and how to manage triggers |
| Seek support | Talk to a friend, family member, or therapist | Sharing how you are feeling with a trusted person promotes camaraderie and provides a safe place to express yourself. |
When to Seek Help for Anxiety: How to Recognize It Is Affecting Your Life
There is no right or wrong answer for when it’s time to seek help for anxiety. Here are some questions to ask yourself if you are considering anxiety treatment:
- Do I feel fearful, nervous, or tense most days of the week?
- Are these feelings interfering with my relationships?
- Have I had to miss work or important responsibilities because of these feelings?
- Has overthinking led me to avoid certain places or people?
- Have I missed social gatherings due to feeling overwhelmed or scared?
- Is it difficult to relax or fall asleep?
- Has it been more difficult to concentrate?
If you find yourself answering “yes” to these questions, seeking help for anxiety is a positive next step. Through individual and group therapies, coping skill development, and in some cases medications, you will have the tools needed to manage your anxiety and feel genuinely relaxed as you go through life.
Get Treatment for Anxiety at Clean Recovery Centers
Anxiety can quickly become debilitating, especially if you are experiencing frequent anxiety attacks. These episodes do not feel good and contribute to emotional stress, physical discomfort, and an overwhelming sense of fear. The good news is that treatment for anxiety disorders is available, and there is hope to break this cycle and live without anxiousness. Talk therapy, such as cognitive behavioral, as well as sharing in group therapy, will give you insights into what triggers your anxiety and how to manage it moving forward. You don’t have to keep living with constant stress and heightened nervousness – take the first step today.
If you or someone you love is experiencing anxiety attacks, it’s time to reach out for help. Clean Recovery Centers offers a safe and welcoming environment to start the healing journey toward mental well-being. Each of our locations provides housing and meals, so your only focus is on your treatment. Our dedicated and compassionate team will recommend therapies and medications as needed, ensuring your care plan focuses on your specific needs. Call us today at (888) 330-2532 to learn more about our program offerings.
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