Anxiety attacks are commonly referred to as panic attacks. It is a case of an intense episode of overwhelming fear and discomfort. Such an episode can strike at any given time, and as such, the individuals undergoing these episodes are subjected to psychological as well as physical responses. While most people may experience a little nervousness or worry in life, an anxiety attack is a more acute reaction with some distinct physical symptoms that may manifest like other diseases, such as heart problems. Understanding the physical symptoms of anxiety attacks can help recognize the condition and seek proper support.
What is an Anxiety Attack?
What is an anxiety attack? Before getting into the more physical symptoms of an anxiety attack, let’s talk about what an anxiety attack is. An anxiety attack is a sudden onset of fear or apprehension that peaks within minutes. These attacks can be specifically triggered by certain situations, but most of the time, this triggers them for no apparent reason, making it so unsettling. The experience is usually quite intense and can last from several minutes to an hour.
While others appear through the fear of losing control or a sense of detached reality, the body experiences a variety of reactions that can be very severe.
Common Physical Symptoms of Anxiety Attack
1. Racing Heart (Palpitations):
The most common physical manifestation of an anxiety attack is a racing or irregular heartbeat. When an anxiety attack occurs, the body’s “fight or flight” response comes into play, and adrenaline is found circulating in the blood, causing beats per minute to speed up. He often feels that his heart is pounding, skipping a beat, or fluttering. This can be very severe and has caused many individuals to believe they are having a heart attack, which has only worsened their situation.
2. Shortness of Breath:
Another very common physical symptom during an anxiety attack is shortness of breath or the feeling of being unable to breathe into the lungs. The body may take in minimal amounts of air, and the breathing pattern is shallow and very fast, as a result, making the individual feel suffocated or dizzy. This symptom may make the individual feel like they are choking or gasping for air, which may further heighten the anxiety.
3. Chest Pain:
Chest pain is one of the most terrifying physical symptoms of an anxiety attack. It means that the pain feels as if you are having a real heart attack. The pain could be sharp, stabbing, or tight. Anxiety-related chest pain generally poses no danger but can lead to extreme fear at the time to fuel the attack. Chest pain associated with anxiety attacks is triggered by muscle spasms and over-breathing.
4. Sweating:
Excessive sweating, particularly on the palms, face, and chest, is a common physical symptom of an anxiety attack. This occurs because the body’s autonomic nervous system is in overdrive, preparing the body to either fight or flee the perceived threat. As a result, the sweat glands become more active, leading to clammy or dripping sweat even in cool environments.
5. Dizziness or Lightheadedness:
This is the other uncomfortable physical symptom of an anxiety attack. The body takes in too much oxygen, leading to hyperventilation during rapid, shallow breaths. The symptoms make a person feel faint. Add a racing heart and tense muscles to this, and standing or walking may be challenging.
6. Nausea or Stomach Upset:
The digestive system is very sensitive to pressure and tension. A response of the body to stress and anxiety, the digestive process may grind to a total halt, including nausea, cramps of the stomach, or even vomiting and diarrhea. These gastrointestinal symptoms related to an anxiety attack may last long after an attack has passed.
7. Trembling or Shaking:
Most clients claim to feel shaking or uncontrollable shakiness during an anxiety attack. This is a physical phenomenon of an anxiety attack, triggered by a flood of adrenaline, which rushes energy to the muscles as if preparing them for a threat. The excess energy supplies the muscles with tremors, especially in the hands and legs.
8. Numbness or Tingling Sensations:
Rarely discussed among physical symptoms for an anxiety attack is numbness or tingling sensations, usually in extremities such as fingers, toes, and face. This is because, hyperventilation changes blood flow, and it redirects the blood away from less important areas in the body based on the perceived danger.
Why Do These Symptoms Occur?
The physical symptoms of an anxiety attack occur due to the physical automatic “fight or flight” response of the body to threatened danger. When the brain senses a threat, it produces the stress hormones that prepare the body to face or escape danger. This is helpful in real danger; for an anxiety attack, though, the response is triggered without the presence of real danger.
The flood of stress hormones triggers different physical alterations including rapid heartbeat, short breath, and tension in your muscles. These are supposed to respond quickly to danger but instead, they cause unnoticed symptoms when the threat is just perceived.
Related: Best Herbal Teas for Anxiety: Natural Remedies to Soothe Your Mind
How to Manage Physical Symptoms of Anxiety Attack?
Understanding the physical symptoms of anxiety attacks is the first step in managing them. While the symptoms can be overwhelming, there are several strategies individuals can use to cope during an attack.
1. Deep Breathing Techniques:
Possibly the best possible way to tackle any physiological symptoms of an anxiety attack, deep breathing controls everything the body needs in a nonemergency situation. Long and slow breaths help diminish the heart rate, equalize breathing patterns, and regulate hyperventilation; it can bring an end to dizziness and light-headedness.
2. Grounding Exercises:
Grounding techniques, such as focusing on physical sensations or objects in the environment, bring the mind back to the present moment. This is fatal to the cycle of fear and can help alleviate the physical symptoms of an anxiety attack.
3. Muscle Relaxation:
Deep relaxation is defined as conscious efforts to tighten and relax different muscle groups. It helps to reduce the tension developed in the muscles by anxiety attacks. This reduces the physical tension shown by the body and relieves symptoms like trembling and chest tightness.
4. Seek Professional Help:
In case of frequent attacks of anxiety, it would be proper for such people to seek professional advice from a psychologist or counselor. Cognitive-behavioral therapy has been found to benefit those patients to understand and control symptoms that appear both physically and psychologically.
Conclusion
The physical symptoms of an anxiety attack can be very intense and alarming. But they are quite natural responses from a body that’s perceiving danger. From racing heart to chest pain and even trembling, such symptoms can create a life-threatening feeling about having an anxiety attack. With such awareness of bodily symptoms paired with proper coping strategies, one can better control his or her anxiety attacks. If anxiety attacks are ruining your quality of life, seek professional help to guide you toward relief and recovery.
