If you have ever suffered from an anxiety attack, you must know how overwhelming it is. Anxiety and Depression Association of America (ADAA) states that 18.1% of the population of the US suffers from anxiety disorder every year. People who experience anxiety attacks know how to make you feel like drowning. Each second during an anxiety attack feels like an hour.

If you are unaware of anxiety attacks, check out this blog. Here, we've explained anxiety attacks and how long they last. You must consult a doctor if you're going through this phase. You can use a FREE pharmacy discount card and save money while buying prescribed medication.

What are the Signs of an Anxiety Attack?

Before diving into the duration of anxiety attacks, it's essential to recognize the signs that indicate you might be experiencing one. Anxiety attacks, also known as panic attacks, often come with a constellation of symptoms, including:

1. Intense Worry and Fear:

You might feel overwhelming dread or impending doom. This fear can be paralyzing and irrational.

2. Rapid Heartbeat:

Your heart may start racing, pounding, or even feel like skipping beats. It is one of the most common physical symptoms.

3. Shortness of Breath: 

Feeling like you can't get enough air or even hyperventilating are common during anxiety attacks.

4. Chest Pain or Discomfort:

Some people experience chest tightness or pain, further exacerbating their anxiety.

5. Sweating:

Profuse sweating, even when not hot, is another symptom often associated with anxiety attacks.

6. Trembling or Shaking:

Your body might shake or tremble uncontrollably, adding to the feeling of being out of control.

7. Feeling Dizzy or Lightheaded:

You might experience dizziness or a sensation of unsteadiness, making you fear you could collapse.

8. Nausea or Upset Stomach:

Digestive symptoms, including nausea, upset stomach, or diarrhea, can accompany anxiety attacks.

9. Tingling or Numbness:

Some individuals report tingling sensations or numbness in their extremities, often called "pins and needles."

10. Feeling Detached:

It's not uncommon to feel disconnected from reality as if you're watching yourself from afar.

11. Fear of Going Crazy or Dying:

These intrusive thoughts can intensify the anxiety during an attack.

Anxiety Attack vs. Panic Attack

Before proceeding, it's important to clarify the difference between anxiety and panic attacks. While they share similarities, they are not the same:

Anxiety Attack:

An anxiety attack is typically a response to a stressor or trigger, and its intensity varies. The symptoms can be distressing but tend to be milder and more manageable. The duration of an anxiety attack can be shorter or longer, depending on the situation.

Panic Attack:

A panic attack is more severe and sudden. It often feels like it comes out of nowhere and reaches its peak within minutes. Intense physical and emotional symptoms characterize panic attacks, usually lasting a shorter time, typically around 10-20 minutes.

According to the National Institute of Mental Health, around 11% of people in the US suffer from a panic attack every year, and about 2% to 3% have a panic disorder.

How Long Do Anxiety Attacks Usually Last?

The duration of an anxiety attack can vary from person to person and even from one episode to another. On average, an anxiety attack typically lasts between 15 to 30 minutes. However, some may resolve in minutes, while others may persist for hours if the underlying stressor or trigger remains.

It's crucial to remember that various factors influence the intensity and duration of an anxiety attack, including your individual stress tolerance, the nature of the trigger, and the coping mechanisms you employ during the attack.

Can an Anxiety Attack Last for Days?

While anxiety attacks typically don't last for days in their acute and intense form, it's possible for the aftermath of an anxiety attack to leave you feeling emotionally drained, anxious, and on edge for an extended period. This lingering anxiety is often called the "anxiety hangover" and can last for days or even weeks after the initial attack.

Anxiety disorders, such as generalized anxiety disorder (GAD) or social anxiety disorder, can also lead to prolonged heightened anxiety. These disorders involve persistent and excessive worry or fear about everyday situations, and they can manifest in both acute anxiety attacks and chronic anxiety symptoms.

How Do You Calm an Anxiety Attack?

When you find yourself in an anxiety attack, it's essential to know how to calm yourself and regain control. Here are some techniques that can help:

1. Deep Breathing:

Focus on slow, deep breaths. Inhale for a count of four, hold for four and then exhale for a count of four. Repeat until you feel calmer.

2. Grounding Techniques:

Use your senses to ground yourself. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

3. Progressive Muscle Relaxation:

Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head.

4. Mindfulness and Meditation:

Try mindfulness techniques to stay in the present moment and reduce racing thoughts. Guided meditation can also be helpful.

5. Positive Self-talk:

Challenge negative thoughts and replace them with positive, rational ones. Remind yourself that the anxiety attack will pass.

6. Distract Yourself:

Engage in an activity that requires focus, like counting backward, solving a puzzle, or drawing. It can help divert your attention from the anxiety.

7. Reach Out for Support:

Don't hesitate to call a friend, family member, or therapist if you need someone to talk to or seek reassurance.

What Are Some Techniques to Prevent and Manage Anxiety Attacks?

Managing and preventing anxiety attacks involves adopting a holistic approach to your mental and emotional well-being. Here are some strategies that can help:

1. Identify Triggers:

Learn to recognize what triggers your anxiety attacks. Once you identify them, you can work on addressing these triggers or avoiding them when possible.

2. Regular Exercise:

Physical activity is a powerful stress reliever. Aim for at least 30 minutes of moderate exercise most days of the week.

3. Healthy Diet:

Maintain a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugar, which can exacerbate anxiety.

4. Adequate Sleep:

Prioritize good sleep hygiene and aim for 7-9 hours of quality sleep each night.

5. Stress Management:

Regularly practice stress reduction techniques such as yoga, meditation, or progressive muscle relaxation.

6. Limit Alcohol and Substance Use:

Excessive alcohol or drug use can worsen anxiety symptoms. If you struggle with substance use, seek help.

7. Therapy:

Consider therapy, such as cognitive-behavioral therapy (CBT) or exposure therapy, to address the root causes of your  anxiety and coping strategies.

8. Medication:

In some cases, medication prescribed by a healthcare provider may be necessary to manage anxiety symptoms. Consult with a healthcare professional.

Conclusion

Undoubtedly, anxiety attacks are unpleasant experiences. Having knowledge about symptoms and how long they can last is a crucial step toward managing and preventing them. Most of the time, an anxiety attack will peak at ten minutes, and then signs will fade.

Anxiety attacks are highly treatable, but treatment approach varies. In some cases, medication works well, but in some, a mindful approach shows impressive results. Understanding the root cause can help you fight and return to normal.

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