What is Anxiety Attack? How Can You Manage It?

Anxiety attack is a condition that occurs in individuals with anxiety disorders and triggers physical symptoms in the body. Common signs include rapid breathing, nausea, dizziness, and headaches. In such moments, the 3-3-3 rule can help calm the body. The rule involves focusing on what you can see, what you can hear, and what you can do, allowing the attack to be brought under control. 

What is Anxiety Attack?

Anxiety attack is a condition that arises suddenly, causing intense worry and fear. In the moment, a person may feel tense, restless, and panicked. Symptoms can include a sensation similar to a heart attack, sweating, trembling, and dizziness.

These attacks are often triggered by stress and may vary from person to person. Unlike a panic attack, which begins abruptly and intensely, an anxiety attack tends to develop more gradually and increase in intensity over time.

Anxiety Attack Symptoms

Anxiety attack symptoms may vary depending on how the body reacts. An attack can trigger feelings of restlessness, panic, uncontrollable thoughts, rapid breathing, or nausea.

The main symptoms of an anxiety attack include:

• Feelings of panic, fear, dread, and uneasiness
• Irritability or restlessness
• Uncontrollable, obsessive thoughts
• Difficulty concentrating

Physical signs may involve:

• A sense of restlessness
• Heart palpitations
• Shortness of breath
• Muscle tension
• Cold or sweaty hands
• Dry mouth
• Nausea
• Numbness or tingling in the hands and feet
• Trouble falling or staying asleep

What Causes Anxiety Disorders?

Anxiety disorders usually arise as a result of biological, psychological, and environmental factors. Their causes can be listed as follows:

• Genetic predisposition
• Imbalances in brain neurotransmitters such as serotonin, dopamine, and norepinephrine
• Traumatic experiences in childhood or adulthood
• High levels of stress, work or academic pressure, financial difficulties, and lack of social support
• Personality traits such as perfectionism, hypersensitivity, low self-esteem, or a strong need for control
• Certain medical conditions, including heart disease, thyroid disorders, and diabetes

How Can I Stop Anxiety Attacks?

During an anxiety attack, a person may experience heart palpitations, intense worry, and a sense of losing control. To manage these symptoms, both short-term and long-term strategies can be applied. These methods include:

Practice breathing control

Regulate your breathing by inhaling slowly and deeply through the nose, holding it for a few seconds, and exhaling through the mouth. This technique helps reduce palpitations and the feeling of panic.

Calm the mind

Use grounding techniques to shift your focus to the present moment.

Engage in positive self-talk

Reassure yourself with internal affirmations.

Use muscle relaxation exercises

Consciously relax tense muscles such as the shoulders, neck, and hands to ease physical tension.

Identify triggers

Keep a record of when you experience anxiety attacks. This awareness helps you be better prepared for future episodes.

Make lifestyle adjustments

Adopt habits such as regular sleep, healthy nutrition, reducing caffeine and alcohol intake, and exercising to lower the frequency of attacks.

Seek professional help

Psychotherapy particularly cognitive behavioral therapy—and, when necessary, medication prescribed under medical supervision, can provide long-term control of anxiety disorders.

How Are Anxiety Attacks Treated?

The treatment of anxiety attacks generally involves a combination of therapy, medication, and lifestyle modifications. Treatment is tailored to the individual and may vary depending on the severity of symptoms.

Anxiety attack treatments include:

• Cognitive Behavioral Therapy (CBT)
• Antidepressants (SSRIs, SNRIs)
• Short-term anxiolytics (anti-anxiety medication), when necessary
• Regular sleep
• Healthy nutrition
• Regular exercise
• Stress management techniques (such as meditation and breathing exercises)
• Support from family and social environment

Frequently Asked Questions About Anxiety Attacks

What is the 3-3-3 rule for anxiety?

For an anxiety attack, name three things you see around you, notice three sounds you hear, and move three parts of your body. This technique is known as the 3-3-3 rule, and it helps a person calm down.

What is the fastest way to relieve anxiety?

Practicing deep breathing exercises, focusing on your surroundings, and using calming self-talk can quickly ease anxiety during an attack.

How to deal with an anxiety attack?

When an anxiety attack occurs, regulate your breathing and focus on your surroundings. Reassure yourself and seek support from someone you trust.

What is the difference between anxiety and panic attacks?

Anxiety is characterized by prolonged worry and tension, whereas a panic attack emerges suddenly with intense fear and acute physical symptoms.

What does an anxiety attack feel like?

An anxiety attack manifests through heart palpitations, shortness of breath, a sense of losing control, intense worry, nausea, and muscle tension.

Which department look for an anxiety attack?

Anxiety attacks are managed by the psychiatry department, which is responsible for diagnosis and treatment. Psychological support may also be sought when necessary.