Whether you’re prepping for a presentation at work or looking for a spot in a busy parking lot, anxiety attacks arrive without warning. They come on like a summer storm–with a thunderclap heralds dark skies and sudden downpour. Having worked with countless clients who suffer from anxiety attacks over the years, I’ve learned that the key to navigating these moments is learning to identify them.
In today’s article, we’ll explore what an anxiety attack is, and go over some helpful tips to identify when one is coming on.
What Is an Anxiety Attack?
You’ve probably heard the term “fight-or-flight instinct” at some point. This refers to the physical and emotional reaction every animal—including humans—has to stressful or dangerous situations. It’s a survival mechanism we relied on for thousands of years to survive the dangers of living in the wilds. Even in the modern world, it’s baked into the way our bodies and brains react to the world, but it isn’t great at distinguishing between different types of danger.
In short, your body doesn’t always know the difference between being bullied by a group of mean girls at school or being attacked by a pack of wild animals on the Serengeti. It’s got one button to push when it’s scared, and that button comes with a lot of baggage.
- Anxiety attacks come on quickly, and without warning.
- They are usually triggered by a specific worry or concern.
- You may not always understand what triggered the attack.
Identifying an Anxiety Attack
Physical Symptoms
When your body’s fight-or-flight instinct kicks in, a whole host of changes happen very quickly. Your brain signals your body to start producing stress hormones like cortisol and adrenaline, and it’s those hormones that create the physiological symptoms of an anxiety attack. Some of the more common symptoms include:
- Cold Sweats
- Difficulty Breathing
- Drop in Blood Pressure
- Feeling Dizzy or Light-Headed
- Increase in Heart Rate
- Upset Stomach / Nausea
- Shaking / Trembling
- Pins and Needles
It is important to remember that these reactions are your body’s natural response to feelings of uncertainty, dread, and danger. They aren’t a personal failing or a sign of weakness—it’s a system built into your very DNA.
Emotional Symptoms
Emotional SymptomsIn additional physical symptoms, anxiety attacks can be identified by changes in your mood and emotional state. You may feel like you aren’t in control of your body, which can be disorienting and scary. Other signs to watch out for include:
- Being Unable to Get Comfortable
- Feeling Tense
- Sense of Dread
- Sudden Urge to Cry
Understanding Triggers
When an anxiety attack comes on, it can be incredibly disorienting. Specifically because it is a physical response that’s sometimes beyond our control. Your worries may spiral out of control as your brain works overtime to process something that makes you feel uncomfortable or afraid. What makes this worse is, while anxiety attacks come on quickly, the cause isn’t always clear. It might be a sense you’ve forgotten to turn the oven off, that you’ll be late to a meeting, or disappoint someone you love.
Other common triggers for anxiety attacks may include:
- Relationship worries
- Stress at work
- Deadlines and appointments
- Negative Thoughts
- Low Self-Esteem / Insecurity
In order to understand your triggers, it’s important to process your experience after the anxiety attack passes. What were you doing when it came on? What were you thinking? Are these situations or worries things that frequently cause you distress?
Knowing your triggers can help you control and navigate your anxiety attacks. In some cases, understanding what’s happening is enough to help the storm pass.
Getting Support
Don’t be afraid to reach out for help if you’re struggling with anxiety attacks. As a therapist, one of my most important jobs is teaching people tools and techniques they can use to work through moments like these. Reach out to learn more about how you can get back control with anxiety treatment.