Anxiety Attack Symptoms: What to Look for and How to Find Relief
Everyone has those moments when stress takes over—your heart pounds, your chest feels tight, and your thoughts spiral out of control.
Sound familiar? You might have encountered an anxiety attack. It can feel scary, especially when you’re unsure of what is happening or how to handle it. But rest assured, these are common anxiety attack symptoms and there are a variety of things you can do to lessen their intensity and even prevent future anxiety attacks.
What is Anxiety, and What Triggers it?
Anxiety is an emotion characterized by stress, worried thoughts, or increased blood pressure. It is your body’s natural response to tension or perceived danger — like an internal alarm system designed to protect you. It helps you stay prepared in challenging situations. However, that alarm can misfire and go off when there’s no real threat. When this happens, anxiety can become intense and overwhelming, often leading to what is known as an anxiety attack.
Triggers can look different for everyone. For some, it might be work pressure or social situations. For others, it is due to unresolved trauma, chronic burnout, or even the continuous stimulation of scrolling through social media.
Millennials and Gen Zs, in particular, navigate a world filled with endless noise, tension, and uncertainty, leading to stress. This is why anxiety counselling for Millennials and Gen Z is crucial.
Common Symptoms of Anxiety Attack
According to the World Health Organization (WHO), about 4.05% of the global population—roughly 301 million people live with anxiety disorders.
Knowing the typical symptoms can help you recognize an anxiety attack when it happens. Here are some key signs to watch for:
● Rapid Heartbeat. You might feel like your heart is beating fast out of your chest.
● Shortness of Breath or Hyperventilation. Breathing can become shallow, rapid, or complex.
● Chest Tightness. Some describe it as strain or chest pain.
● Sweating or Chills. You might feel hot, cold, and humid all at once.
● Dizziness. It can feel like the room is spinning, or that you might faint.
● Tingling or Numbness. You might not feel anything, often in your hands, feet, or face.
● Overwhelming Fear. A sudden, intense feeling or worry that something awful will happen.
Effective Ways to Cope with an Anxiety Attack
First things first: ground yourself. A basic technique is the “5-4-3-2-1” method: Name five things you can see, four things you can feel, three things you can listen to, two things you can smell, and one you can taste. This will get your mind back to the present moment.
Moreover, breathing is also a key. Try slow, deep breaths or the 4-7-8 method. Inhale for four seconds, hold for seven and exhale for eight counts. This soothes your nervous system and signals safety to your brain.
For long-term support, therapy can make a big difference. Cognitive-behavioral therapy, or CBT therapy, helps you manage and reframe anxious thoughts.
On the other hand, if trauma is a root cause, eye movement desensitization, and reprocessing or EMDR therapy can help you safely process past experiences so they no longer have a negative impact in the present.
Struggling with Anxiety? Let’s Talk About It.
Anxiety can be overwhelming and draining, but with support from a therapist, you can heal and learn tools and techniques to help you manage your anxiety and prevent it from turning into a full blown attack.
Since 2018, Wild Sage Therapy has delivered personalized anxiety counselling and coaching to individuals across Richmond Hill, Thornhill, Toronto, and surrounding areas.
Our skilled therapists specialize in working with Millennials and Gen Z with approaches like CBT, EMDR, Emotion-Focused Therapy, Somatic Therapy & others to help you manage anxiety and reclaim your sense of self.
To learn more, reach out today and book our free consultation with Wild Sage Therapy!
