When Anxiety Isn’t Just “Being Nervous”: Panic Attacks, Physical Symptoms & What to Do
When Anxiety Isn’t Just “Being Nervous”: Panic Attacks, Physical Symptoms & What to Do
Anxiety is something most people experience occasionally. Feeling nervous before a big event or anxious about a challenging situation is a normal part of life. However, anxiety isn’t always just momentary nervousness. For some individuals, anxiety can manifest as intense, overwhelming episodes known as panic attacks. Understanding panic attacks, their physical symptoms, and appropriate responses can help you or a loved one manage these experiences effectively.
What Is a Panic Attack?
A panic attack is a sudden, intense surge of fear or discomfort that reaches a peak within minutes. It can occur unexpectedly or in response to a specific trigger. Unlike typical nervousness, panic attacks involve physical symptoms that can be alarming and may mimic other medical emergencies such as heart attacks.
Common Physical Symptoms of Panic Attacks
During a panic attack, the body activates the “fight or flight” response, releasing stress hormones like adrenaline. This leads to various physical symptoms, including:
Rapid heart rate or palpitations
Chest pain or tightness
Shortness of breath or hyperventilation
Dizziness or lightheadedness
Trembling or shaking
Sweating
Nausea or abdominal distress
Feeling of choking or smothering
Numbness or tingling sensations
Chills or hot flashes
A sense of detachment from reality (depersonalization) or feeling unreal (derealization)
Fear of losing control or “going crazy”
Fear of dying
Because these symptoms can mimic serious medical conditions, including heart attacks, it’s important to seek immediate medical evaluation if this is your first experience or if you are unsure about your symptoms.
When Anxiety Is More Than Nervousness
While nervousness is generally brief and tied to specific situations, panic attacks can appear suddenly without warning, even during calm periods. Experiencing recurrent panic attacks may be indicative of panic disorder—a condition that requires professional treatment.
Other anxiety-related disorders, such as generalized anxiety disorder (GAD), social anxiety disorder, or specific phobias, can also involve significant discomfort and physical symptoms, impacting daily life and well-being.
What To Do If You Experience Panic Attacks or Severe Anxiety
Seek Medical Evaluation: Because symptoms may overlap with physical health issues, rule out medical causes with your healthcare provider.
Consult a Mental Health Professional: Psychotherapy, particularly cognitive-behavioral therapy (CBT), is highly effective for panic attacks and anxiety. Therapy can help you identify triggers, change thought patterns, and develop coping strategies.
Medication Management: Some individuals benefit from medications such as selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines, prescribed and monitored by a psychiatrist or qualified provider.
Practice Grounding Techniques: Simple techniques such as deep breathing, mindfulness, and progressive muscle relaxation can help reduce symptoms during an attack.
Create a Safety Plan: Work with your therapist or counselor to develop a plan for when panic attacks occur.
Lifestyle Adjustments: Adequate sleep, regular physical activity, reduced caffeine intake, and stress management support overall mental health.
Support for Children and Adolescents
Anxiety and panic symptoms are not limited to adults. Children and teens may also experience intense anxiety and panic attacks, often resulting in school avoidance or distress. Specialized assessments and child-focused therapy approaches can help younger patients improve coping skills and reduce symptoms.
When to Reach Out to Cedar & Sage Therapy
If you or a loved one is experiencing panic attacks, persistent anxiety, or other mental health challenges, Cedar & Sage Therapy offers professional counseling tailored to your needs. Our experienced clinicians provide evidence-based treatments, including therapy and medication management for adults, children, and families. We also offer psychological testing for ADHD and ASD, which can sometimes co-exist with anxiety disorders.
Don’t suffer in silence—contact us to learn how we can support your journey toward improved mental health and well-being.
Understanding the difference between everyday nervousness and serious anxiety symptoms like panic attacks is the first step toward effective treatment. With proper care, individuals with anxiety disorders can regain control and lead fulfilling lives.
