How Long Do Anxiety Attacks Last: Breaking Down the Timeline
Living in a constant state of fight or flight is exhausting. Your muscles hurt, your stomach is in knots, and your mind keeps racing despite being so tired. Some days it feels like your heart is going to beat out of your chest. Even just going to the grocery store feels debilitating.
You are not the only one, and your feelings are valid. Over 19% of adults over 18 years old have an anxiety disorder here in the United States. These feelings can become so strong that they become an anxiety attack. At Clean Recovery Centers, we believe in sharing knowledge about mental health and how different symptoms can cause serious effects. How long do anxiety attacks last? Are they a sign of something more? Let’s talk about it.
What Is an Anxiety Attack? How Long Do They Last?
There are different types of anxiety disorders, but the most common is generalized anxiety disorder (GAD). Having some anxiety in life is a normal response to situations of fear or stress, but when these feelings become frequent and interfering, it can be a sign of GAD and other anxiety disorders. One symptom of anxiety is experiencing anxiety attacks.
Though not a diagnosable medical condition, anxiety attacks are intense periods of fear and stress causing physical and emotional responses. They can be a response to a person, place, object, situation, or sound that is associated with fear. Anxiety attacks are not the same as panic attacks, which are associated with panic disorder. The length of time an anxiety attack lasts can vary as it can come on gradually and continue over time.
Anxiety Attack Timeline: What to Expect
There is no exact amount of time an anxiety attack can last. However, you can expect certain symptoms to appear as you are met with your specific trigger. This also is how anxiety attacks differ from panic attacks as panic attacks only last around 5 to 20 minutes. Let’s explore how the signs and symptoms leading up to an anxiety attack.
Recognizing Signs and Symptoms
Feeling anxiety stems from a trigger, such as an uncomfortable social situation, an important test at school, or a new promotion at work. When we become stressed, the stress hormone cortisol is released. This is the body’s way of defending itself, activating fight or flight mode. In those with anxiety, cortisol is released even when there is no perceived stress. These higher levels of cortisol keep the person in a state of fight or flight even when it is not necessary.
The person may notice signs of stress before an anxiety attack begins. They may feel more on edge and worry about their surroundings. Their skin may flush and become sweaty. These are signs that anxiety is rising, fear is spreading, and stress levels are at a high.
As symptoms progress, the person will feel even more anxious. Symptoms experienced can include:
- Racing heartbeat
- Dizziness
- Nausea, specifically a knot-like feeling in the stomach
- Diarrhea
- Muscle tension
These symptoms can come on suddenly or gradually. If you notice the symptoms are coming and going within minutes, it may be a sign of a panic disorder. However, if they are hanging around for longer periods, it could be a sign of an anxiety disorder.
Days-Long Anxiety Attacks: Can They Happen?
There is no exact amount of time an anxiety attack can last, meaning that yes, symptoms can continue for days. For example, your boss announces you will be leading a team for a big project that begins next Monday. He is letting you know on the Thursday before. Signs of anxiety can begin as soon as that day as your stress level rises. You may experience a rapid heartbeat at the thought, accompanied by sweating and nervousness. These symptoms may fluctuate as the week continues, adding in nausea and diarrhea as well. The symptoms plague you throughout the weekend, but as Monday comes and the project goes off without a hitch, your symptoms lessen but still continue on.
This is the difference between a normal anxiety response and an anxiety disorder. After a stress factor has been addressed, the person levels out and the fear goes away. In those with anxiety disorders, these emotional and physical responses continue for days, and can even continue after the perceived stress is no longer there.
Getting Help: When to Consult an Expert
As we mentioned above, experiencing anxiety symptoms that are frequent and begin interfering with your daily life is a good indicator of an anxiety disorder. Experiencing anxiety attacks is not a good feeling, and can have negative effects on your mental and physical well-being. Talking with a professional can give you insight into anxiety and help you understand where your symptoms stem from. They can offer support and options for managing your anxiety and work to prevent future anxiety attacks.
How to Calm an Anxiety Attack: Effective Techniques
The first step in implementing effective management techniques for anxiety and anxiety attacks is to learn about the condition. Take time to read up on personal experiences and attend local support groups. This can give you insight into the condition and already give you some ideas about calming techniques.
Other helpful techniques for managing anxiety include:
- Knowing your triggers: Triggers are going to be around, and understanding what yours are can help you with coping techniques. Keep track of situations where you feel anxious and talk with your care team about them. This will allow them to work with you on specific coping mechanisms.
- Avoid drinking alcohol or taking substances: Alcohol and other substances may seem to help with anxiety at first, but they will lead to worsening anxiety symptoms.
- Implement a physical activity routine: Exercise is a known stress reducer. Getting active is a great way to burn excess energy and can serve as a healthy coping skill.
- Keep up with your treatment plan: Regularly attending therapy sessions and support groups, while also taking medication as prescribed will help keep your anxiety at ease.
If you find yourself having an anxiety attack that is turning to panic, try these calming remedies:
- Deep breathing: Focus on each breath individually. Inhale slowly, count to 10, then slowly exhale. This will help calm a racing heart.
- Think of a peaceful place: Picturing somewhere that you associate with peace can bring those feelings into the moment.
- Challenge negative thoughts: As negative thoughts present, challenge them. Push yourself to come up with a rational response to the thought, reducing its negative effect.
- Grounding techniques: Utilizing your senses is a great way to bring yourself back to the moment. Touch a part of your body, smell different scents in the air, focus on specific objects around you, and listen to pinpoint certain sounds.
Get Professional Treatment for Anxiety in Tampa, FL
Anxiety can quickly take over your mind, leaving you living in fear and a constant state of stress. The good news is there are options available to not only manage these symptoms but also find peace. Anxiety treatment will open this door, providing you with insight into the condition. Through therapies, coping skill development, and sometimes medication, you will have all the tools needed to keep your anxiety in check. Your care team will always be there for you every step of the way – you never have to live in fear of anxiety on your own.
If you or someone you love is experiencing relentless anxiety attacks, help is available right now. Clean Recovery Centers has a compassionate and dedicated team who are experts in anxiety and mental health care. Besides standard therapies, our program offers wellness components including nutritional counseling, brain mapping, massage therapy, therapeutic exercise, and more. Call us today at (888) 330-2532 to learn more about our program offerings.
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