What are the Symptoms of an Anxiety Attack? Find Out Here

If you have suffered from a panic attack, you already know it can debilitating. Sudden chest pains, gulping for air, sweat pooling, stomach tightening, faint feelings and a heart ready to jump out of your chest are all common symptoms of an anxiety attack.

Panic attacks can be so severe that you feel your life is ending and doom is inevitable. This is because a panic attack is exactly that – you’re frightened and panicked, and that present fear is as real to you as the clothes on your body.

The Battle Between Your Mind and Body

Panic attacks don’t always last hours, but when you are caught in the middle of one every tiny second feels like years. Anxiety surges as you wrestle with your thoughts wondering if this will be a permanent feeling in your life and you’ll forever feel imprisoned  by panic. Panic attacks hijack your mind and infiltrate your rational thinking as you focus all your attention on a perceived threat.

Our body has a defense mechanism built right in that kicks on in moments of crisis. The sympathetic nervous systems is what causes us to fight, take flight or freeze in dangerous situations triggering those  natural physiological changes. Of course, during a genuine threat we are thankful for this adrenaline rush that sends us running away from a snake in the lawn before it lunges to bite us.

Extended stress can take a toll on the body as these triggers are only meant to kick in sporadically during those times of danger. Trauma can rewire the brain to make one believe a threat is always present. Your thoughts might sound like this, “Anytime I go into my backyard, a snake will be there.”

This mindset will cause your body to be in constant fight, flight or freeze mode preparing to react to the stressor. If not carefully discussed,  these patterns become entrenched, leaving us predisposed to anxiety and panic.

How are Panic Attacks Triggered?

The attacks can unexpectedly arise with seemingly no concrete source. Sometimes they are easy to identify other times the trigger eludes us.  Some are stressed induced like hearing about layoffs at your company that sends your emotions spiraling, others are results of chugging copious amounts of caffeine and yet often it’s an irrational thought that dominates your mind until it transforms into an anxiety attack.

Anxiety attacks are commonly voluntary anxiety attacks motivated by overly apprehensive behavior. If you are believing something horrible is about to happen a high degree stress response is activated. Once the stress response is active all the symptoms mentioned earlier come crashing down like avalanche of anxiety into your life.

Our bodies store trauma and if we are not in the habit of releasing it through exercise and processing our negative feelings and thoughts, then it can build up. At some point, the body says, “Um, I’m not carrying this for you anymore” and you may experience a panic attack with no visible trigger. For those with PTSD, often a memory, noise, smell or taking a trip to a crowded supermarket can trigger a dramatic shift in behavior. The triggers aren’t always obvious.

Diffusing the Symptoms of an Anxiety Attack

It can be hard to completely stop a panic attack once it’s started, but there are a variety of exercises to decrease the intensity of the attack.  We can overcome our own anxiety by taking preventative measures  and learning how to manage in the moment.

Controlled Breathing

Hyperventilating is a symptom of anxiety attacks and can be the trigger that leads you to feel like you are going to die. This is when deep diaphragmatic breathing comes in handy.

Breathe in for 4 seconds, pause for 3 seconds, breathe out for 6 seconds. Breathing with the diaphragm tells the body that it’s okay to calm down. You are retraining your body to do something different with anxious feelings and the associated thoughts.

Find an immediate distraction

It can be helpful to call someone or talk to someone when you feel an anxiety attack approaching. Getting out of your head is one of the healthiest steps to take. Taking those inward thoughts and sharing them outwardly with someone in your support network can slowly calm down the anxiety.

Engage your imagination to placate your panic. Allow the melody of calming music to sooth you. As you listen to the music think about the instruments, the melody, and the lyrics used. Jot down your thoughts in a journal. Releasing anxious thoughts through writing can bring you clarity and create a detachment from your anxiety. Take time to pray.

If you are believing a lie, ask God to remind you of his truth or find a verse that’s meaningful to you that you can meditate on when you start to experience anxiety.

Isaiah 41:10 says, “Fear not, for I am with you; Be not dismayed, for I am your God. I will strengthen you, Yes, I will help you, I will uphold you with My righteous right hand.”

Positive self talk

If you are alone, initiating a string of positive self-talk messages can help you overcome your anxiety. An example of this might be, “I will get through this. My heart rate will reduce. I am anxious right now, but my anxiety is slowly leaving me. What I am imagining will happen is not my reality. This will pass.”

Think about how you would reassure a friend in the same situation and use those words on yourself. The embarrassment or frustration some people feel after constant anxiety attacks causes them to become harsh on themselves. This is never the answer to solving anxiety attacks. When you become more accepting and compassionate toward your anxiety you can feel a sense of relief. You are not alone in your feelings. Kindness is key.

Helping You Heal

It’s important to not keep your thoughts and emotions hidden from someone who could help you. When we continue to sweep things under the rug, we end up tripping over it eventually. Our emotions have been formed by our life experiences and our responses to those experiences.

Do I get anxious when my abusive father is coming to town? Of course, I do. The encouraging news is that once we recognize that we are predisposed to certain unwanted behavior, we don’t have to be victimized by it anymore. We can begin to overcome.

Everybody is on a unique journey, but often healing begins by finding a psychiatrist, joining a recovery group or pursuing a form of Christian counseling to talk through different options to prevent an anxiety attack. Anxiety is powerful, but fear of these attacks don’t have to plague you.

If anxiety is holding you back, or if you find it difficult to acknowledge your anxiety, then Christian counseling can provide a safe space to navigate through its many facets. Give us a call today. We would love to hear from you.