12 Signs Of an Anxiety Attack and 6 Effective Ways to Cope With it

Dec 15, 2015 | Anxiety, Blog

12 Signs Of an Anxiety Attack and 6 Effective Ways to Cope With it
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An anxiety attack is the worst. The lights seem too bright; your heart feels like it might explode out of your chest. Your body shakes. You may find yourself unable to breathe; your chest hurts. You have an intense desire to escape, scream or cry. Your hands might twitch and you feel like you are going to be sick in just a few seconds.

That’s what an anxiety attack feels like.  Sounds familiar? Well that used to be my story too.

On a normal day, I would just be hanging out with my friends and suddenly have a wave of panic wash over me. I couldn’t breathe and felt like I was dying.

Anxiety attacks (or panic attacks) can strike unexpectedly.

In fact, it feels like the worst thing in the world, but the truth is – it’s all caused by a massive boost of adrenaline that your brain sends into your bloodstream.

In today’s post, I’d like to break down the most common anxiety attack symptoms, plus share some personal tips on how to tame this beast.

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Sometimes they come without a clear warning. Sometimes rather obvious things serve as triggers like giving a public talk or taking a job interview, trigger them. Sometimes an anxiety attack comes simply out of the blue – you just start feeling something is very wrong.

Anxiety Attack: The Most Common Symptoms

  • Insane, overwhelming strike of panic
  • Hyperventilation
  • Pulsating or nagging chest pain
  • Shaking and trembling
  • Troubled breathing and/or choking sensation
  • Sweating
  • Nausea and/or stomach cramps
  • Dizziness, feeling faint or light headed.
  • Accelerated heartbeat or heart palpitations
  • Numbness, particularly in your feet and hands.
  • Feeling detached and unreal. Basically, you feel like you are going crazy.
  • Fearing you’re dying.

An anxiety attack can roll in with most of the above or just a few symptoms, coming one after another or all at once.

The symptoms can last from a few seconds to a terrible half an hour, though the average number is 10 minutes – says, Doctor Merav Gur.

To learn to cope with an anxiety attack effectively, first you need to understand what exactly happens with your body and mind.

In a nutshell – an anxiety attack is an exaggeration of the arousal of your sympathetic nervous system.

Here’s a more detailed explanation for this:

Your brain focuses on some alleged thread, for instance, a very scary thought that was floating somewhere at your subconscious.  Your thalamus – the part of the brain responsible for regulating consciousness, sleep and alertness – transfers that information to your amygdala – the part of the brain responsible for emotional reactions, decision-making and memory – which marks it as “danger” and sends a signal to your sympathetic nervous system, activating the fight-or-flight response.

At the same time, your brain decides to shoot an extra dose of adrenaline inside your blood system, thus triggering the initial panic attack symptoms like rapid heartbeat, shortness of breath, sweating and blood pressure rise.

All of the above are the normal sympathetic responses, in the case that you were facing some real danger.  But as in reality there’s no danger present, you start panicking as you fail to ascribe these symptoms to something particular and start believing things like – you are having a heart attack/severe allergic reaction or actually dying.

This huge mix of fear and panic make other symptoms to kick in and voila – a full-scale anxiety attack in action.

How to Cope with an Anxiety Attack

Let’s start with the immediate, quick hacks to help you freeze your anxiety attack once it kicks into your life.  No matter how scared or helpless you feel at that moment, try to do the following things:

  1. Do a Simple Stretch

When you have an attack, your breath is too short and shallow, meaning it worsens further symptoms.  Once you feel the panic – stand up and start doing some simple stretching. If you manage to squeeze in a yawn, that will help you tame the attack even faster.  Stretching and yawning instantly helps you relieve muscle tension and interrupt the vicious cycle that is just about to roll in full strength.

  1. Focus on your breathing.

No need to master the art of meditation for this.  Simply inhale for three counts and exhale for five.  Repeat the exercise for as long as you need to.

  1. Drink a glass of ice-cold water.

To regulate your body’s temperature and reduce the escalating cycle of panic, slowly drink a glass of icy water. Take small sips and focus on every gulp you make.  While drinking, imagine how your body and mind is cooling down.

  1. Focus on using peripheral vision

To activate your parasympathetic nervous system, use this simple meditation technique: focus your gaze on an imaginary point in front of you; relax your focus and use your peripheral vision, as if you are trying to take in everything around you with soft focus. It signals to your brain to relax. The more you practice this technique – the faster it will help you to relax in any situation.

  1. Start moving

Remember, your brain thinks you are facing danger and just gave you a massive shot of adrenaline.  You now have to get rid of it. The best option is to walk it off. Go on a stroll to a park if possible, or simply get up and move around.

  1. Face the Facts

Now as you feel slightly calmer, you need to identify and face the roots of the anxiety attack. The truth is – there’s always a trigger for it. Even if it’s not obvious, it’s always there. Panic attacks can happen as a response to a stressful or traumatic issue that happened months ago.  Try digging into your mind and thinking of the exact cue that might have caused it.  Remember, an anxiety attack is just a host of physical reactions. No matter how real it feels, the danger is usually non-existent.

Have you ever experienced an anxiety attack? What are your tips for coping with an attack? Let us know in the comments.

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88 Comments

  1. Jeremy

    If you incessantly worry about making mistakes or falling short of the highest standards of doing something, and get highly upset at what you consider “mediocre,” then you probably have an anxiety disorder.

    Reply
    • Evelyn T

      It started when I was 12. Whenever I feel like I can’t control things that are happening around me I feel like I’m going crazy, my heart starts racing, I have shortness of breath, I sweat, and I just want to punch something. I have also struggled with depression early at the ages of 12 and 13.

      Reply
      • Lyra

        I had an anxiety attack recently during a math test that about something I wasn’t very good at, but studied enough that I knew I would get a mark above 90. I had more than half the test to finish (which was literally four pgs) in less than 10 min and I think that caused it. I have a 92 average and I am moving to a level higher than academic next year and so when I realized how much my mark was going to go down and how much that was going to affect everything, that’s when I think my panic started. It was weird because from that, almost every problem I’ve had in my life kind of rushed to my head and I was so scared I practically ran out of my classroom. It’s been four days and I still feel that fear. And every time someone corrects me at anything I feel like crying. This has never happened to me before but I can’t bring myself to tell my family because they’ll either think I’m over reacting or that whatever’s happening to me will be solved when I stop using my phone or the internet in general. It doesn’t help though because this has nothing to do with my phone or laptop. I’ve tried all my usual ways of calming myself down and nothing’s working. I just want to know what to do to stop feeling this scared all the time. Pls help.

        Reply
  2. Linda

    For me it stems from witnessing my mother unconscious after her successful suicide. I was 10 years old. Just about to turn 11. I went from a lively fearless child to an overcautious adult. Now well educated and on permanent disability. Anxiety over the recent elections had me frozen for a day. Then I burst into tears the next. These attacks are linked to the day she died. I have an excellent psychiatrist. Had a breakdown in 1996. I have improved since then. But these moments come up. I want to be normal. I have PTSD and bipolar disorder.

    Reply
    • Chloe B

      Hi Linda,
      I’m so sorry to hear that. I’m glad you have an excellent psychiatrist. Keeping taking care of yourself xxx

      Reply
  3. Jason agabao

    I have dry mouth, feel fatigued, and I have to get angry for it to leave. What causes it is when I’m upset or sad in a situation involving my family or xgf.. I don’t know now how to cope with my feelings. Except music…

    Reply
  4. Abi A

    I’ve had past experiences of panic attacks which cause lack of sleep, dryness of mouth etc. This was during my time at uni and the pressure of doing well. However I just recently had one after seeing a huge spider run along my floor. I mean I know I’m scared of them but surely that shouldn’t be a catalyst for an attack?

    Reply
  5. tina

    i am disabled my husband is with me 24/7 so for the first time i had a attack this morning went to local jobcentre and normally we get seen on lower ground but for some reason it was changed to upstairs resulting in no wheelchair access so husband left me in waitingroom while he had his appointment….omg it started with sweaty hands then tingling my heartbeat was in my ears then came the fear and restlessness my head was swimming the sounds of everything was as if my head was under water and peoples faces were so close although not near me mouth kept watering.. the security man came to me asked if i was ok but i couldnt speak i was shaking and felt sick then came the most embarrising part my bladder released(i wear incontience pants thank god but small amount was leaked onto pants and wheelchair seat ) the security got my husband and we left to come home but omg i thought i was dying i havent had anything like that just normally its nervousness and dry mouth

    Reply
    • Chloe B

      So sorry to hear that Tina. You’re not alone. It’s anxiety and all caused by high levels of adrenalin. I hope you can get some professional help and support x

      Reply
  6. Ganesh

    Hey I have a problem of socializing I was addicted to a PC game called DotA 2 from 7-8 years due to which I was not so social I use to avoid people and I use to avoid calls but from last 1 year I have suffering from anxiety I year ago I met with an anxiety attack ….coming to the problem I’m facing im unable to communicate with my friends.it feels like I have almost forgotten how to talk. I my breathing increase and im. Unable to look at someone and when I I’m able to look I end up staring at them with this happens at my home to please help me out. I want to live a life like others :(. I I’m trying to be social now but I’m unable to do it makes me panic full of anxiety need a help for this.

    Reply
  7. Ganesh

    Do I need a help from professionals ?I had been to a dr. But he gave me relaxing medications with makes me numb after that effets ends it’s again like same.

    Reply
    • Chloe B

      Yes please get some help for a therapist who will be able to help you to overcome this social anxiety x

      Reply
  8. Jenny

    Mine only last a few minutes. It is a horrible feeling of dejavu and I get really hot & feel dizzy. I feel like I’m watching the situation from afar. My heart beats very fast & when it’s over I feel exhausted. They seem to strike anywhere.

    Reply
    • Megan

      Hi Jenny this sounds like a temporal lobe seizure (simple partial seizure)
      I have temporal lobe epilepsy and that’s exactly what seizures are like.
      Do hope you’re feeling better.

      Reply
    • Jane

      Jenny, check your thyroid hormone levels. Hyperthyroidism can cause these symptoms. Also, if you believe in Jesus and you can’t find a prayer, call out to him.

      Reply
  9. Noella

    Hi,iam having panic attacks right now.iam having heaviness of the heart,sleep problem,hot and cold flash.what do i do?i need someone to help me through.

    Reply
    • Chloe B

      Really sorry to hear this. Know that the feeling does pass. Hope you can get some help from your doctor and a therapist, reach out to friends and know that you are not alone. x

      Reply
  10. ali

    iv suffered with severe anxiety since i suffered a massive panic attack 2 years ago on holiday in spain . i have battled with it and im still fighting now i go through times were im fine but other times like now im still fighting the anxiety attacks . the above advice has helped me so much :)one thing i wanted to ask does anxiety attacks cause headaches (pressure type) ? xxx

    Reply
    • Omesh Bhat

      Yea it is possible to have a head pressure, if u r having anxiety disorder.

      Reply
  11. Lisa

    I think I also be having anxiety attacks! I’m 20yrs old and just lost my baby boy while pregnant at 8months! It’s very sad and depressing to think about it! I went to the doctor and was prescribed xanx! They work but sometimes it takes a while for the anxiety to go away/slow down! Hot/cold feeling! Fast heart beat! The feeling of going in and out! Can hardly breathe! I’m just trying to cope with it, being that I am so young!

    Reply
    • Chloe B

      so sorry for your loss xx Hope you can reach out to people and get support. you won’t feel this way forever. Is there a profesional therapist you can talk to? xx

      Reply
    • Kimberly

      Hey I don’t know you but I’m going through the same exact thing I lost my son at 7 months just a hour after hearing his heartbeat strong and loud I have a four year old daughter and I’m trying to cope wit the reality and now scared that I might have health problems all this within two months it’s very very hard and I never had to deal with sadness and anxiety until now and it’s scarey

      Reply
  12. Jarred

    My grandparents, who I lived with my entire life, just passed away. One in june and the other in september. My girlfriend wants to spend the night with her sister and the thought of it scares me. I fear that I am pushing her away, thus for sending me into a state of anger at myself followed by a heavy cold sadness, panic and fear. Then I start to get a small headache, clammy feeling overcomea my body, I start feeling naucious and then the next thing I know, my girlfriend is waking me up trying to pick me up off the floor. Is this a simple anxiety attack that will go away?

    Reply
    • Chloe B

      It’s usually best to get some help for anxiety and not to push on alone. GP, therapist, reaching out to friends is always a good idea. x

      Reply
  13. Megha Bormudai

    I felt pretty much like a anxiety attack today and I felt like nausea, puked literally green fluid. And then after a while felt relieved. Suddenly felt like nausea and was burping real bad and then I go to the toilet and then sat on the floor and thank god I had two of my besties at home to support me holding my hands and asked me to calm down. Since it clicked me that something is getting extra in my body I started breathing fast and then kept saying “I am strong” and came out to my bedroom and started working out jumping like crazy for almost 5 minutes and then all the shivering went away. Finally I vomited once again and then after reaching hospital and getting intravenous injection I felt relieved. Just to make sure nothing is really wrong I went to visit a general physician and he gave me meds and suggested looking at my fear for a sonography. Turns out I need to relax.

    Reply
  14. Sarah

    I think I had an anxiety attack the other day, but I’m not sure. I was at the movies and felt scared, like something or someone was going to attack me. I drove home and felt like I was scared of the dark and was having trouble breathing and focusing on driving. After dropping off my bf and driving home, I started crying and hyperventilating, and felt detached from the world, like nothing mattered, and felt like I was going to die. It took me two hours to fall asleep and I had nightmares. The episode was over by morning, but I’m concerned that it will happen again.

    Reply
    • Chloe B

      sounds like a panic attack – they are horrible but can’t hurt you. Research info on panic attacks and do what you can to take care of yourself and manage your stress. Speak to a therpist if you can xx

      Reply
  15. Russ

    I like number 4 “focusing on peripheral vision.” I did not know that this activates the parasympathetic system. Awesome Post!

    Reply
    • PebblePaws

      Funnily enough that was my first reaction to calm myself down. I was in my room when it happened, and when I was in control enough I crouched down and just stared at a part of my carpet. I wasn’t paying attention to anything in particular, I was just “seeing”. And you just let the image of what you’re looking at fill your mind, just observe the shapes, colors, you look around that image without moving your eyes. It rly worked for me. But I’m still not sure if what I had was a panic attack, bc I’ve never had one before. I didn’t have too much fear because I knew what started the emotions and that I wasn’t in danger, they were just extremely exaggerated and sudden. I mostly had a rapid heart beat, shortness of breath, feeling a loss of coutrol and need to cry/shout, but no shaking,dizziness or chest pain. Also it just lasted 4-5 mins so I don’t know?

      Reply
  16. Lb3

    I’m not sure if this counts as a panic attack, but lately I’ve experienced instances where my head feels like it’s being squeezed, I feel really dizzy, and I get an intense fear of becoming schizophrenic because In that moment it feels like I’m going crazy. It’s happening right now and I’m kind of freaking out because the feeling won’t stop. I’m worried that it’ll never go away and I’ll be like this forever. Hopefully this is just a panic attack?

    Reply
    • Chloe B

      Sounds like a panic attack – trust that it will pass and a panic attack isn’t dangerous even thuogh it’s very scary and you feel you’re going mad. Speak to your doctor and have some therapy if you can xx

      Reply
  17. Chris

    I have occasional panic attacks, typically around one or two of what I consider minor panic attacks per month. A minor panic attack is one that I catch and manage to head off before it grows full-blown. I just have so much experience having and handling panic attacks that I’ve learned the curb them…usually. Sometimes, my coping mechanisms don’t work and I’m left suffering a full-blown panic attack and, of course, they’re terrible. I’m always on the lookout for new and better coping mechanisms to minimize the chances of one slipping through like that.

    Tip Number 4 is new and interesting to me. I was already coming down off of a panic attack as I was reading this and as I decided to try it. Focusing on my peripheral vision did have a noticeable effect on my momentary stress, though it may have been placebo. Then again, whether or not it was placebo is kind of a moot point, as it still helped. I’ll have to remember this trick and try it again in the future.

    Thank you for this excellent and concise article.

    Reply
  18. Chris

    If I might make a suggestion for another coping mechanism: go near someone you trust – a friend, family member, or spouse. There’s safety in numbers, and even your subconscious knows that. Being near someone you trust can be comforting, as you’ll be able to get their help if something really does happen. It doesn’t matter if you talk to them, if they’re paying attention to you, or even if they’re sleeping – them simply being nearby and available to call upon if something happens will dull your fear.

    Reply
    • Sauce

      I’ve been having anxiety for like 3-4 weeks I’m having a serious medical condition , no matter how many doctors nurses or anyone tell me I’m okay I stay on google to make sure I don’t have symptoms then next thing you know I have every symptom in the book , one day is this and another is that …. I don’t know how to stop it because no matter what people are telling me I keep thinking they are wrong and I keep teeth clenching which is making my jaw hurt , I get stomach aches sometimes and I have to urinate a lot at night , my anxiety is so bad I can’t stay off google for longer that 5 minutes without looking anything up ….. I don’t know what to do anymore

      Reply
  19. Rick

    I don’t know what to do any more I’ve had enough I’m suffering from severe anxiety it all started 10 years ago in Spain I was getting ready to go out one evening when I experienced tingling around my eyes thought nothing of it ten minutes later all my muscles contorted I fell in a heap the doctor came and seen me telling me I hyperventilated since then it’s like it’s messed my circuit board up I’ve had to finish work I cry everyday can’t cope with the attacks I’m crying out for help cant seem to get any I’m so depressed help

    Reply
    • Chloe B

      So sorry to hear this Rick! Sounds like you hada panic attack – they are really scary but not dangerous, it’s just a big rush of adrenaline. Have you spoken to your doctor or a therapist? Help is available please don’t give up! You can get better from this x

      Reply
  20. Jessica

    I might have experienced a lot of panic attacks but never so intense. All connected to my parents really suffocating me bc of my mum’s post partum and a sick love of mine that i lived through distance relationship.
    Nobody has been interested in me going to the therapist, I’ve been learning to do this alone but still i feel i wanna die every day and nothing seems to be right. Like the whole world is laughing at me.

    Reply
    • Chloe B

      So sorry to hear this. Please call Samaritans and speak to someone 116 123 – you are not alone. Your doctor can refer you to therapy or you could find someone privately. Please don’t suffer alone x

      Reply
  21. Louise

    I think i had an attack today while at work, I’ve been feeling overly anxious about going To work since my dad passed a month ago, I’ve been able to keep myself busy when I’m feeling anxious and will usually pass, but today I had the feeling I was trapped and I had to get out, Was shaking and couldn’t get my words out had the worst dry mouth, I literally got my things together and walked out of work, once home took me a good couple of hours of just sitting staring at the tv to feel ok again, in my profession being anxious is not a good thing, not sure on what is best to do

    Reply
  22. Nsjdj

    you may also cry at times don’t wonder why it just happes

    Reply
  23. Auds

    I had the biggest panic attack to date today, managed to get into the car with my friends to take my son for a hospital appointment, felt very unsafe and thought I was going to fall out of the car when it went around a corner. Talked to myself all through the journey telling myself I’d been round hundreds of corners and never fallen out out a car yet…got the hospital, got out the car, got half way across the carpark and had what I can only describe as the most hysterical panic/anxiety attack I have ever had. I,d dropped to the floor by now as I was with my friend Kay and I knew she wouldnt be able to run after me….I was screaming, pleading for help for what felt like forever, 2 paramedics came over and it took them a good 10 minutes to convince me I should stand up and go into A&E, I can only explain the whole thing as being hysterical, a Crisis nurse and doctor came to see my and gave me 4 diazepam, even after taking one – 5mg – I was hysterical and wouldnt then leave the hospital…I,m now at home and a lot calmer, the Crisis team are coming to see me between 10am and 1pm tomorrow to discuss meds, even the nurse said to the doctor ‘this isnt depression, this is severe anxiety..’ all I need is a tiny pinprick of light to look at to keep me hopeful. I honestly thought I could handle today but I didnt, I,m angry and disappointed with myself as this time a month ago I was fine

    Reply
  24. Nathalie

    I didn’t experience anxiety attacks before but they started in 12th grade, I feel hard to breathe and there’s a bubble in my chest that I can’t burst. My hands sometimes twitch and shake in worst episodes, I can’t let my words out I could just shallow breathing and when my chest hurt I cry. I don’t know what to do.

    Reply
  25. Chea

    I experienced my first panic attack this year around February! I was at work, checking people bags and etc.. then all of a sudden a big strong rush hit my whole entire body ! So I walked over to my desk to relax and calm down for about 15 mins, I was so scared my hands and feet were tingling , my head was spinning, too many people was around me I was getting irritated! My heart was beating so fast! My body wouldn’t stop shaking! My hands was getting clams! I didn’t know what to do! Ever since my girlfriend moved to another city , I didn’t have no one anymore , so I had car problems and kept losing jobs !!! So then I been stressing about everything thinking she’s gonna leave me and I won’t be able to see her again, or I won’t ever get a car or have a stable job! But once I figured out it was a panic attack I calmed down! I seriously thought something was wrong with me. It felt like I was about to pass out on the floor or something ! This is something I would never thought I would experienced !! So now on everyday to day basis, I have anxiety from time to time ! But I’m trying not to make medication for it because I do not want to take any pills to calm me down or put me to sleep! If I can do before without pills than I can do it again. Some days I couldn’t control it but I always say “ hey it’s okay, just relax your tripping ain’t nothing wrong”. Some days I have headaches that come and go but people tell me it’s anxiety and I’m like do anxiety really give me headaches? Because my head feels like it’s so tight , then I have pain in my neck. So by me getting irritated by the headache and neck pain I get to thinking something wrong but I know it’s stress. But since I got a stable job, and a car and a roof over my head now I feel a little better but I still have anxiety attacks from time to time. Hopefully it will go away soon. But until then ima fight it like I never had and ima try to ignore it by meditating and listening to music !! I also made a Facebook page for people who going through the same thing as me !

    Reply
  26. Ben

    For me it’s knowing or believing I don’t have enough time to finish an assignment, and then I feel like a failure. Right now, I’m doing the most difficult assignment of my life, and if I don’t finish it on time, my graduation will be delayed. This is on top of all my other responsibilities. And to think that I’m supposed to have an accommodation for extra time. Ha! The university and the state don’t care. They just want me to fail so I have to dish out more money to line the pockets of the corporation that assigned this required project.

    Reply
  27. Tori

    I’m 15 years old and this is something very similar that happens to me everyday, it sneaks up on me at random times. It is a terrible feeling and almost uncontrollable. It started around 5 months ago when my grandfather passed away, I went to the the hospital atleast 5 times and I even get suicidal thoughts sometimes because the feeling is terrible and something I don’t wanna go through everyday. I don’t know what to do.

    Reply
    • J

      As terrifying as it can be talking to someone is the best thing…. I’d suggest confiding in a sibling, family member or friend and asking them to go to see a dr with you.

      Reply
  28. Gilly

    My dad passed away in November and I went back to work after a month, a month later I was given another client to work on. I felt really stressed out. I found myself feeling irrationally angry about things at work, build things up in my head to be really bad and then I would need to cry to release it, I have had two recent experiences of what I think are panic/anxiety attacks- feeling overwhelmed/stressed/negative thoughts and then hyperventilating with non-stop crying. I am seeing a psychiatrist who I think is helping. But short-term I think I need to tell work about how I am feeling. I want to quit and have time off but get worried about money.

    Reply
    • Chloe B

      So sory about your Dad. I hope you can tell work and see what support they might have to offer. Glad you’re seeing a doctor. Can they refer you to therapy? xx

      Reply
  29. costas bergevin

    im a 40 year old father …. one child i have to my self so i have alot going on, i also work shift work and the nights are terrible, as pethtic as i sound im in love with a women thats the same age as me but she questions my security i can offer … i have never felt this way about anyone before and would give a limb if i had to to have her by my side for the rest of my life …. there are problems stemming from this and it is trickling down the pipe to others but i cant control it. i have waves come at me every day from 5-20 times a day they range from a upset stomach to feeling like i there is no hope in my life its the most terrible feeling i have ever felt by far. my hands and face go numb alot also and my sleep is very questionable.
    i really love this women and want to show im in control and can offer what she wants but im always panicing and want this to stop or gain control so i can succeed in doing so. 🙁

    Reply
  30. Abhijeet

    Hi. i have just joined a new workplace and the working culture is very toxic. There is too much of negativity that i can sense in the new place. I am trying to avoid that but i am unable to. Due to this, i am most of the times depressed and as a result have started eating less and sleeping less. I do not have sound sleep and get panic attacks all day and night. i am not sure about the future and it seems all lost to me. I need to come out of the situation but do not know how to handle it. i tried meditation but it becomes very difficult once i close my eyes. do i need a therapist to come out of this situation?

    Reply
  31. Brandon

    Thank you I was at work and my chest felt tight and my heart was racing a few months ago I went to the hospital with the thought of it being a heart attack but after reading this is claimed me down and gave me the comfort that it was am anxiety attack

    Reply
  32. Cornelius W.

    So I don’t know if I had a panic attack or anxiety attack. It happened last night after me and gf got into an argument and basically went to bed mad and angry. I woke up about 4am to her pushing the back of head to pulling towards her to give me a kiss. My heart was pounding really hard, I couldnt barely breath regularly like I should but couldn’t. I felt mildly nausea, and felt like throwing up but I never did and I was feeling a bit light-headed. This is my first time having this happen and I don’t thinks it’s happened before..at least not to my knowledge cause I never knew what the signs were for having an anxiety attack or a panic attack.

    Reply
  33. inès

    I don’t know if I’m having anxiety attacks but every time I face a minor problem in my life, even if it us really stupid, I feel like I want to cry, to scream, and it’s like something is blocking my throat. I can’t control my anger during those moments, so I usually turn off my phone so I don’t say things I don’t mean to my friends or my family when I’m panicking and overthinking about any minor situation.
    I don’t know what to do

    Reply
  34. Vinita Sethuraman

    I don’t clearly know if it’s a panic attack. Sometimes I feel left out or secluded and then the feelings come over. Sometimes if I feel things are being unfair, it triggers again. I am diabetic patient suffering from fights to take medicines regualry. If this feeling of loneliness or being left out occurs, then i just can’t help but feel a lump in my throat, as if I can’t breathe. I get very frustrated, restless and often feel like crying but no voice will come out. Sometimes, heck no one ever understands my feelings and pain and it just gets worse. Mood swings, Shivering, body pain, restlessness dizzyness, headache, are few symptoms. And then I start thinking of how useless I am and there is a reason why I am not chosen for things thus making me feel like even more shit.
    I joined a new place for my internship and ever since it’s just got way worse. Worse is unlike anything else, both my anxiety and diabetes just kill you inside..slowly.

    Reply
  35. Sarah

    I’ve only recently started to experience anxiety attacks. My most recent one was last Monday night. I put my hands in the air, like a winners position, and counted down to 10. I then stood with my feet shoulders width apart and my hands on my hips. I focused on counting and my breathing. I did this repeatedly until I came out of my anxiety attack. By doing so I’m not allowing the anxiety to take control of my body. This is the only thing that beats my anxiety attacks. I hope that this helps someone else.

    Reply
  36. Bethany Birchridge

    I like how you mentioned that pulsating chest pain could be a sign of anxiety. My friend is worried about her heart, as she frequently has chest pain; however, she displays other symptoms of anxiety so I feel like that’s the true problem. I’ll share these tips with her the next time she has a panic attack.

    Reply
  37. Madison Marcionette

    I am terrified of my room and I won’t step foot in it I’m currently hiding in my bath room I was shaking earlier but it’s passed. This isn’t the first occurrence
    I’ve been doing this for a long time. I get afraid of not being good enough constantly or failing to live out my dreams or losing my loved ones and some times I cry because of it

    Reply
  38. peeyush

    I’m having anxiety attacks continuously after stopping anti-depressants for 2 months. My brain would just magnify any problem into a bigger one. So strange that I’m helpless to control it.

    Reply
  39. Rose

    I’m really confused because I feel like I have an anxiety disorder, but my symptoms aren’t as severe as what I read online. I feel dizzy, my extremities go numb, I feel nauseous and I have palpitations as well. But it doesn’t go as far as feeling like dying or anything. Can anyone give me some clarity on this?

    Reply
    • Chloe B

      Anxiety is such an umbrella term to describe lots of different symptoms. Usually the ‘feeling that you’re dying’ comes from having a panic attack rather than anxiety itself. It’s best to have anxiety diagnosed by a docotor and seek prefessional help x

      Reply
  40. Alex

    When i was playing football. I feel like something is going wrong. My heart beat goes rapidly increasing. I feel like having heart attack or feeling of dying. I was so crazy that time. Suddenly i feel like my brain is incontrolled and I have some symptoms such as sweating,shaking,weakness and pain in my chest and other area.
    So please tell me what to do I am so worried

    Reply
  41. Evelyn

    It started when I was 12. Whenever I feel like I can’t control things that are happening around me I feel like I’m going crazy, my heart starts racing, I have shortness of breath, I sweat, and I just want to punch something. I have also struggled with depression early at the ages of 12 and 13.

    Reply
  42. Evelyn

    It started when I was 12 and whenever I feel like I can’t control things that are happening around me I feel like I’m going crazy, my heart starts racing, I have shortness of breath, I sweat, and I just want to punch something. I have also struggled with depression early at the ages of 12 and 13.

    Reply
  43. Cc

    I started having them around 5th grade or before when I started getting bullied and it got worse throughout hs. I had a bf at the time n he didnt help he made them worse. I start rocking back and forth, n breathing heavily and even sometimes my hands start shaking.

    Reply
  44. Ryan Cain

    I’ve had a lot of these symptoms and I know I also have depression. These anxiety attack’s come at the worst of times, when I work and I can’t get my mind focused back into what I need to do. I’m only 19 years old, but I’ve been to hell & back. Serving in the U.S.Marines to now, back home not doing anything I love after I got discharged. I feel lost and I haven’t got my life back together yet. I don’t have anyone to depend on besides my brother who is a Marine now, stationed 1000 miles away. I haven’t been able to establish myself well, since. I do have a wonderful girlfriend I love dearly and we have been together 2-years, traveling with me and moving near me. I’ve come home and things just feel like they’re slipping away. I was trained to not stress and be calm in the worst situations. But, even as a Marine, things can get very hard and wear on my mind. I thought nothing would be worse than Parris Island, but I am wrong. Life has been beating me down. I lost my car because someone sold me a stolen car and I feel like I’ve lost motivation to do my job; Walking and hitching rides to work to make best I can do. If there’s anyone that’s older that can give me some advice, that would be great. Because I don’t have a lot of people, my brother is not here, and I just need something. I want to do nothing but great things in this life. It’s just been hard to deal with lately and I’m losing hope. These anxiety attacks are slowly killing me. It’s every second of every-single-day.

    Reply
  45. Wil

    I almost had a breakdown yesterday, I got mad at my sister. She told me we’d hang out then later she bailed me. I was so mad I poured all her body lotion in the sink, I was looking for her Victoria’s Secret perfume so I could break it into pieces but couldn’t find it. (Yes, I think I have anger issues too, might need anger management). I was already frustrated with my new job. I am slightly a perfectionist and I’m having a hard time with work I’m not too familiar with. I almost broke down or did broke down but hid it very well. My heart can’t stop pounding the whole day, whole night. I went to sleep since I was so tired but I woke up in the middle of the night with my heart beating so loud and fast. Until in the morning I can’t control it. I have a feeling I need to visit my psychiatrist again. I miss talking to her though. But the medications are so expensive it makes me depress more.

    Reply
  46. Alexa

    I started crying and could barley breathe then i started getting butterflies in my stomach I had a bad headache and I felt weak and shaky I haven’t been diagnosed with anything because I don’t tell people about it only my really close friend…anytime something goes wrong I feel like I’m going to cry maybe I’m just an emotional person but idk any suggestions?

    Reply
  47. Anonymous

    Sometimes I’m doing stuff like cleaning the bathroom or having a shower or sitting in the back of a car and all of a sudden my heart starts beating really fast and my thoughts in my head get really loud and it feels like someone is yelling at me and I feel like I’m loosing control of myself I don’t know if it’s anxiety but it really scares me

    Reply
  48. Laher Pereira

    Guys, I am 23 and this might sound very stupid but i recently broke up with my boyfriend of 7 months(yes quite a less time to experience anxiety issues but yes..) One fine day he just comes over and says its done between us.. I have fell out of love and thats why I cant pretend to be with you. It happened on 17th of this month i.e. 17th july and for over a week i couldnt sleep, eat food and I was nauseaic and I am still in a bad state.. I am forcing myself to sleep, to not think about it but my attacks starts early in the morning and get suffocated and want to just run out of the space. I get urges to calling him, speak to him, tell him how much I love him and miss him but its all like I am speaking to a wall. And i dont trouble my parents with this problem. should i visit a counsellor or should I give myself some time to heal ?

    Reply
  49. Anonymous

    Had my first panic attack today and wanted to be sure about what I was experiencing. I sat there crying hysterically, hyperventilating, chest shaking, my hands went very numb. Took me about 10 minutes to get sort of calm, sat in the shower for about half an hour afterwards to fully calm myself down. Every time I tried to focus on my breathing and taking longer breaths I would start hyperventilating again. Felt like I was choking, awful awful experience.

    Reply
  50. C Bell

    Yes. My anxiety started really bad in college when I could no longer play football and I lost the love of my life and on top of that I was broke. 2 major things that I loved was taken from me. And they both could have been prevented and when I came home from college I had no job no money little friends extremely little support and I felt like a failure. I had no directions in life. My mother never understood my anxiety so she didn’t help treat it with care . To her it was pretty much get over it. I felt like I was losing touch with reality. To this day I still struggle with it, but therapy and coping techniques keeps me somewhat grounded and leveled.

    Reply
  51. Someone

    I am 23 years old and this all started In 2017. My heart starts racing and I have and I start crying uncontrollably. I found myself getting away from anyone that was around me ( Going in the shower and just crying) my heart would race so fast. This has happened three times in the last two years. I hate the way this makes me feel. Should I b worried? Should I seek for help?

    Reply
  52. Kass

    I get panicky at stoplights. I’ve gotten to wear I’ll take along way just to not have to be stuck at one. I’s that a symptom of anxiety?

    Reply
  53. Aina

    Whenever i make mistakes i feels like im useless and a burden to everyone around me.. i feels like want to run away and go to someplace that i cant “hurt” anyone.. the feelings that i feel in my head and my chest i hate it very much. I wanted to scream and punch but i cant.. i dont want people to see me that i crazy or something so i shut the feelings inside. I am a person who can go happy easily and can get very down after a second.. i dont know what to do.. i thought this feelings i can control it.. i thought i was getting better if i just stay positive but whenever my actions are “hurting” my bestfriends or someone that i love.. this uncomfortable feelings just hit me so hard that i wanted to just go somewhere that nobody can see me again.. what should i do? I dont like this situations

    Reply
  54. Eliana

    I was diagnosed with Panic Attack Disorder, PSTD and Anxiety disorder.
    When I have one it comes without warning and its horrible.
    The way it feels for me is like this….
    It feels like its 90 degree and you get in a hot car that just sat in the 90 degree weather. You cant open the window and have no air conditioner but you also have your heavy winter jacket on. But this only happens from my neck up to my head to the point of when I go to take a shower the coldest the water it on I cannot feel it.

    Reply
  55. Alice

    I just had my first big anxiety attack yesterday. It happened probably because of some friend drama and school responsibilities and how the world is completely crumbling down and I can’t do anything about it. I started sobbing uncontrollably, I was hyperventilating so oxygen couldn’t get to my hands so they started going numb I was alone for about 30 minutes until I had the strength to call my mom. I think what triggered it most was the drama which sounds kinda selfish. My friend always talks about herself and this guy she likes, I also messed up on this project and she told me off and looked disappointed, like I was stupid or something. We are best friends i know it’s just a phase but it’s hurting me.

    Reply
    • mohamed farah

      i had my first anxiety on 2017 when i was in the last year in my high school and it lasted a year. the first symptoms i had was less sleep and when i sleep then wake up i would feel like i never had a sleep, another symptom was i had a racing heart beat that when i hear my pulse i would ask my self a lot of questions which would make me panic and make my pulse more faster. for that year i had the anxiety, i had reached a very high level in the anxiety like i used to talk to myself and ask what is happening to me, i used to google my symptoms and google would respond like i had a non-functioning glands and felt hopeless and would be like this forever. i used to cry a lot, but i had this part that made me feel better which was PRAYING. i started praying my 5 prayers everyday and reading Quran. After 2days i would sleep better, my pulse went back to normal and the most thing i missed a lot happiness. Afterwards i learnt how to control my anxiety and stress and whenever i feel some pressure i would do a pro-longed sujood and pray. the reason why posted this was i really feel you guys and when i read your posts, i saw myself in 2017 when i was hopeless so i wanted to tell you guys not to worry and you gonna have your life back and will be happy Insha Allah. just be connected to Allah

      Reply
  56. Monica

    I think I suffered an anxiety/panic attack a few days ago. I was sitting down and something just came over me. My throat started to feel uncomfortable, like I couldn’t swallow. It scared me so I went outside to get fresh air. I was hoping that this feeling would go away in a few hours but it didn’t. I was very irritable and I would freak out if I got too hot. Later that night, I couldn’t sleep at all. My chest felt heavy and I was dreaming so I kept waking up. The feeling finally started to ease up about three days later. I’ve always dealt with anxiety but I’ve never experienced a panic attack and boy was it scary. I’m learning how to breathe and using Lavender Essential Oil to help me relax and stay calm.

    Reply
  57. Bex

    Mine is my husband 🙁 it pains me to say it but my triggers always come from him 🙁 how can I deal with this/ fix that? I’m ADHD and the panic attacks are just part of what I deal with. Typically they come after an argument, he’s been critical of a decision or something i’ve done. Even if it was just talking on the phone when he doesn’t feel its appropriate time or doesn’t like who i’m talking with or if i’m on my phone too much (when i’m consciously trying not to be) I feel chastised or hounded by him….. that’s my triggers that send me over the edge. I FEEL that if I don’t preform to his standards or specifications i’m just a failure and idiot…. although i’m certain this is incorrect thinking (as he tells me) I believe it’s simply part of my ADHD and its hard to control that or think/ feel any other way about things…. any advice? Thx 🙂

    Reply
  58. Carlie

    Everyone here has issues, but what happens when you’re blue as hell and CANNOT figure out the source of the problem? There is no quote, no book, no video, no saying or phrase, no motto, which is helping me right now. I feel like absolute total HELL. And I damned well know it’s not going to last, and that it’s probably a result of thinking too hard, too long, too deeply. Anyway, thank you all for sharing your pain with strangers. It shows that you’re way stronger than you think.

    Reply
    • Chloe B

      So sorry to hear this. I hope you have people around you who can at least be with you during this time. Keep searching as I believe it’s always possible to find sources of help and ways to feel better. Good luck

      Reply
  59. 27

    When im at school especially in maths class i usually have an attack. It makes me want to run away but i cant and i want to squeeze something and cry and if anyone intervenes with me during this i get worried and either get mad or start to cry

    Reply
  60. Sarah

    My anxiety attacks is because of work.

    Reply
  61. Sarah Blanchette

    My anxiety is work

    Reply
    • Amelie Hales

      Often times than not, I have these episodes where there’s this clenching in my chest. It feels painful and it comes from out of nowhere. I start crying and I scream in pain and I can’t breathe. I get nauseous from that heavy feeling in my chest and I couldn’t stop crying. I curl up in pain often times than not. Nothing physical, it just feels like I’m getting choked up. It comes at random times sometimes or just at the mere tiny conflict I have with my girlfriend. Is it an anxiety attack as well or is it something deeper?

      Reply
  62. Suzetta S.

    I had to bury my son a little over a month ago. His suicide really opened my eyes about what stress can do to a person. Not a day goes by that I don’t think of Matt (my son). His death happened on December 18, 2018. Yes right before Christmas 🙁 I’ve never experienced an Anxiety/Panic attack until last week. I’m sure that his death has a lot to do with what I have been feeling. I finally went back to work on January 21st. That gave me a month to cope with his loss. When I went back to work everything was going good until last week. I had every symptom of a full blown Panic Attack. This was on Thursday I didn’t know what was wrong with me. After about an hour I started feeling better. I didn’t think nothing more of it. Then the next week on Friday (at work) I started feeling the shaking, cold sweats, light headed, nausea, heart was beating so fast and hard, short of breath, weakness and feeling like I was going to die. I went to the nurse and asked her to check my blood pressure (normal) she checked all my vitals and they were all normal. I asked her to check my blood sugar ( a little high but not too bad) and anything else she could think of. She asked me if I’ve ever had a panic attack and I said no. So I was curious and decided to look up what it was. After I read all the articles about it and it’s symptoms, I am positive that’s what’s going on with me. The only thing I don’t know is, should I talk to my doctor or should I go see a counselor?

    Reply
    • Chloe B

      So sorry for your loss Suzetta. Please speak to your doctor and a counsellor – specific grief therapy could be a good idea. Hope you can seek some help. x

      Reply
  63. Lydia Fernandes

    I had an anxiety attack recently during a math test that about something I wasn’t very good at, but studied enough that I knew I would get a mark above 90. I had more than half the test to finish (which was literally four pgs) in less than 10 min and I think that caused it. I have a 92 average and I am moving to a level higher than academic next year and so when I realized how much my mark was going to go down and how much that was going to affect everything, that’s when I think my panic started. It was weird because from that, almost every problem I’ve had in my life kind of rushed to my head and I was so scared I practically ran out of my classroom. It’s been four days and I still feel that fear. And every time someone corrects me at anything I feel like crying. This has never happened to me before but I can’t bring myself to tell my family because they’ll either think I’m over reacting or that whatever’s happening to me will be solved when I stop using my phone or the internet in general. It doesn’t help though because this has nothing to do with my phone or laptop. I’ve tried all my usual ways of calming myself down and nothing’s working. I just want to know what to do to stop feeling this scared all the time. Pls help.

    Reply

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