What an Anxiety Attack Feels Like—and How to Regain Control

Your heart pounds, your chest tightens, and your thoughts race uncontrollably.

If this sounds familiar, you may have experienced an anxiety attack. While this isn't a clinical term, it describes an overwhelming experience that millions face.

Understanding what happens during these moments—and learning how to respond—can make all the difference. You are not alone, and there are effective ways to regain control when anxiety feels overwhelming.

What an Anxiety Attack Feels Like

Anxiety attacks can feel different for everyone, but they typically involve a combination of physical and mental symptoms that can be genuinely frightening.

Physical Symptoms You Might Experience

Your body responds to anxiety as if you're facing immediate danger, even when there's no real threat present. Common physical symptoms include:

• Racing or pounding heart that feels like it might burst out of your chest

• Tight chest or difficulty breathing, as if you can't get enough air

• Sweating or sudden hot flashes, even in cool environments

• Nausea or stomach upset that might make you feel like you need to vomit

• Trembling or shaking in your hands or throughout your body

• Dizziness or lightheadedness that makes you feel unsteady

These physical sensations can be so intense that many people worry they're having a heart attack or other serious medical emergency.

Mental and Emotional Symptoms

While your body reacts physically, your mind also goes into overdrive:

• Racing thoughts that jump from one worry to another without pause

• Fear of losing control or feeling like you're "going crazy"

• Overwhelming sense of dread about something terrible happening

• Difficulty concentrating on anything except the anxious feelings

• Feeling detached from yourself or your surroundings

• Intense urge to escape whatever situation you're in

These symptoms can feed off each other, creating a cycle where physical symptoms trigger more anxious thoughts, which then intensify the physical sensations.

Anxiety Attack vs Panic Attack: Understanding the Difference

You might wonder whether you're experiencing an anxiety attack or a panic attack. While the terms are often used interchangeably, there are some key differences:

Anxiety attacks typically:

• Build up gradually over time

• Are often triggered by specific stressors or worries

• Can last anywhere from minutes to hours

• May have less intense physical symptoms

Panic attacks typically:

• Come on suddenly and peak within minutes

• May occur without an obvious trigger

• Usually last 5-20 minutes

• Often involve more severe physical symptoms and fear

Regardless of which term best describes your experience, both are valid responses that many face. More importantly, both are treatable and manageable with the right tools and support.

How to Regain Control During an Anxiety Attack

During intense anxiety, having reliable techniques can help you regain control. Here are some evidence-based methods to try:

Grounding Techniques

Grounding helps bring your attention back to the present moment and your immediate surroundings.

5-4-3-2-1 Technique:

• Name 5 things you can see around you

• Identify 4 things you can touch

• Notice 3 things you can hear

• Find 2 things you can smell

• Think of 1 thing you can taste

This technique engages your senses and interrupts the cycle of anxious thoughts.

Deep Breathing Exercises

When anxiety strikes, your breathing often becomes shallow and rapid. Purposeful breathing can help calm your nervous system.

Box Breathing:

• Inhale slowly for 4 counts

• Hold your breath for 4 counts

• Exhale slowly for 4 counts

• Hold empty for 4 counts

• Repeat this cycle 4-6 times

Focus entirely on counting and breathing, letting this rhythm become your anchor.

Progressive Muscle Relaxation

This technique helps release physical tension that builds up during anxiety.

Start with your toes and work your way up your body:

• Tense each muscle group for 5 seconds

• Release and notice the feeling of relaxation

• Move to the next muscle group

• Continue until you've worked through your entire body

Cold Water Technique

Cold water can activate your body's "dive response," which naturally slows your heart rate.

Try these approaches:

• Splash cold water on your face

• Hold cold objects against your wrists or neck

• Take a cold shower if possible

• Drink ice water slowly

Preventing or Stopping an Anxiety Attack Early

Recognizing the early warning signs of rising anxiety can help you intervene before it escalates into a full attack.

Use Your Circle of Control

When you feel anxiety building, take a step back and separate your worries into two categories:

Things you can control:

• Your breathing and physical responses

• How you spend your time today

• What information you choose to consume

• Who you reach out to for support

Things you cannot control:

• Other people's actions or opinions

• Future outcomes that haven't happened yet

• Past events that can't be changed

• Global events or circumstances beyond your influence

Focus your energy and attention on the things within your control. This shift can help reduce the sense of helplessness that often fuels anxiety.

Break Down Overwhelming Situations

When faced with situations that trigger anxiety:

• Identify the specific aspects that worry you most

• Break large concerns into smaller, manageable steps

• Focus on just the next one or two actions you can take

• Remind yourself that you don't need to solve everything at once

When to Seek Professional Help

While self-help techniques can be incredibly valuable, there are times when professional support becomes important for your wellbeing.

Signs It's Time to Reach Out

Consider professional help if you experience: 

• Persistent anxiety disrupting your daily life, work, or relationships 

• Trouble sleeping due to worry or racing thoughts 

• Difficulty functioning socially or at work because of anxiety 

• Worsening physical symptoms linked to anxiety 

• Avoiding activities you once enjoyed 

• Thoughts of self-harm or feeling unable to cope

What Professional Support Can Offer

Mental health professionals can provide:

• Therapy approaches like cognitive-behavioral therapy (CBT) that teach long-term coping skills

• Medication options that can help regulate anxiety when appropriate

• Personalized strategies tailored to your specific triggers and symptoms

• Safe space to explore underlying causes of anxiety

• Ongoing support as you develop your toolkit for managing anxiety

Remember that seeking help is a sign of strength, not weakness. Millions of people work with therapists and counselors to better understand and manage their anxiety.

Your Path Forward

Anxiety attacks can feel isolating and overwhelming, but you're not alone. The intense physical and mental symptoms are your body's attempt to protect you, even when there's no immediate danger.

The techniques we've discussed—grounding, breathing, muscle relaxation, and cold water therapy—are tools you can use now. Start with what feels easiest, practicing when calm to make it natural during anxious moments.

Focus on what you can control, breaking overwhelming situations into manageable steps. If anxiety continues to significantly impact your life, a mental health professional can offer additional support and specialized strategies.

You possess more strength than you realize. With patience, practice, and the right support, you can learn to manage these experiences and live fully.