Have you ever felt a sudden rush of intense fear, even when there’s no real danger around? Maybe your heart started to pound, your breathing rate increased or you felt dizzy and incredibly overwhelmed. These are often signs of an anxiety attack, sometimes also called a panic attack. It can be a truly unsettling experience, making you feel like you’re losing control or that something terrible is about to happen. 

If you’ve experienced this, you’re not alone. When you’re in the middle of one of these spikes, it may feel like it’s going to last forever, but understanding how long they typically last and what you can do to help manage them can make a big difference. 

Let’s explore what anxiety attacks are, how long they usually stick around and some helpful strategies to reduce their symptoms and regain a sense of calm.  

What exactly is an anxiety attack?

The terms “anxiety attack” and “panic attack” are often used interchangeably, and they share many similar symptoms. However, there isn’t a formal diagnosis in the current edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) for an anxiety attack. Most people use it to describe a period of intense anxiety, fear or discomfort. 

A panic attack is a specific, sudden surge of intense fear or discomfort that reaches a peak within a few minutes and usually involves at least four of the following symptoms:

• Pounding heart, heart racing or palpitations
• Sweating
• Trembling or shaking
• Experiencing sensations of shortness of breath or smothering
• Feelings of choking
• Having chest pain or discomfort
• Feeling nauseous or abdominal distress
• Feeling dizzy, unsteady, light-headed or faint
• Having chills or hot flashes
• Tingling sensations or numbness
• Feelings of unreality or being detached from yourself
• Having the fear of losing control
• Having the fear of dying

While a panic attack is a specific event with a sudden onset, an anxiety attack may be used to describe a less intense, but still overwhelming, surge of anxiety that may build up gradually and linger longer. Both can be very unsettling. 

How long can an anxiety attack last?

When you’re in the middle of an anxiety or panic attack, it can feel like an eternity. Your body is flooded with adrenaline and your mind is racing. However, the good news is that these intense physical and emotional sensations are usually temporary. 

Peak intensity 

For most panic attacks, the most intense symptoms, the peak, typically last around five to 10 minutes. 

Total duration 

While the peak is short, the feelings of anxiety and the lingering physical symptoms can stick around anywhere from 20 minutes to an hour, or even sometimes longer, as your body slowly calms down. 

Lingering effects 

Even after the main attack eases, you may feel exhausted, shaken or drained for several hours afterward. This is your body recovering from a major stress response. 

It’s important to remember that these are just general guidelines. The exact length of time can vary from person to person and from attack to attack. What’s essential to understand is that the body can’t keep that extreme level of panic indefinitely. Your body’s natural “fight or flight” system is designed for short bursts of emergency, not long-term high alert. 

What can trigger an anxiety attack?

Anxiety attacks can sometimes feel like they pop up from out of nowhere, but they often have triggers. These triggers can include:

• Obvious stressors — A major life event, financial worries or even chronic daily stress can be a trigger. 
• Specific situations — Sometimes a specific situation, such as public speaking, social gatherings, crowded places or phobic situations, can bring on an attack.
• Physical factors — Certain medications, illness, poor nutrition, not getting enough quality sleep or having too much caffeine can trigger an attack. 
• Internal thoughts or feelings — If you struggle with negative self-talk, worrying about past mistakes or are anticipating a future problem, you might be having an attack. 
• Sensory input — Triggers can include certain smells, sounds or visual clues that remind you of a past stressful event. 

Your trigger can be so subtle sometimes that you don’t even realize what it is. This is why learning healthy coping skills and, if needed, seeking professional help, is so important. 

10 tips to help reduce anxiety attack symptoms

When an anxiety attack strikes, or you feel one coming on, having a tool kit of strategies can help empower you to reduce its intensity and duration. These tips focus on helping to calm your body and mind, which can help you regain a sense of control. 

Focus on breathing

The most powerful tool in your tool kit is the ability to focus on your breathing. When you’re anxious, your breathing becomes shallow and fast. Deep, slow breathing sends a signal to your brain that you’re safe. 

Inhale slowly through your nose for a count of four, hold for a count of one, exhale slowly through your mouth for a count of six. Repeat this until you feel calmer. Focus only on your breath. 

Ground yourself 

Anxiety can make you feel detached from reality. Using a 5-4-3-2-1 grounding method can help bring you back to the present moment by engaging your senses. To use this technique, name:

• Five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• One thing you can taste

This helps to shift your focus away from anxious thoughts. 

Acknowledge and label the feeling

Try to acknowledge the anxiety instead of fighting it. You can say things to yourself such as: “This is an anxiety attack. It feels intense, but it will pass.” This can help reduce the fear of the anxiety itself. 

Challenge your anxious thoughts

Anxiety can sometimes lead to exaggerated or catastrophic thoughts like, “I’m going to die,” “I’m having a heart attack,” or “I’m losing control.”

Ask yourself, “Is this thought actually true?” Remind yourself that these are anxiety-driven thoughts, not necessarily reality. 

Engage your senses 

In addition to the 5-4-3-2-1 grounding technique, distracting yourself with a pleasant or neutral sensory input can help interrupt the anxiety cycle. Listen to calming music, hold an ice cube in your hand, spray a familiar comforting scent like lavender or sip a glass of cool water. 

Move your body

Physical activity can help you burn off excess adrenaline and release pent-up tension. If you can, go for a quick walk, jump up and down or do some gentle stretches. Even tensing and relaxing your muscles can help release physical stress. 

Prepare a calm kit

Keep a small bag or box ready with items that can help you feel calmer. Items to keep in your kit that can be helpful include:

• A comforting essential oil like lavender
• A fidget toy
• A soothing tea bag
• A favorite photo
• A written list of positive affirmations or coping statements
  

Limit caffeine and stimulants

Be mindful of your intake of caffeine and stimulants. These items can mimic or make anxiety symptoms worse. If you’re prone to anxiety attacks, reducing or eliminating these things can be very helpful. 

Reach out for support

Talking to someone you trust can help you feel less alone and more grounded. Just having someone listen can provide you with immense relief. Call a trusted friend, a close family member or a mental health helpline. 

Practice self-compassion

It can be easy to be hard on yourself when you experience anxiety. Remember that anxiety attacks aren’t a sign of weakness; they’re a symptom of an overwhelmed nervous system. 

Be kind to yourself and treat yourself with the same kindness and understanding you would offer to a friend. 

When to seek professional help

While these tips can be incredibly helpful for managing your immediate anxiety symptoms, they don’t replace professional care. It’s a strong sign that getting support from a mental health professional would be beneficial if your anxiety attacks are:

• Frequent or severe
• Interfering with your daily life
• Leading to avoiding certain situations
• Accompanied by persistent worries or other mental health symptoms

A therapist can support you in exploring what may be contributing to your anxiety, help you build healthy coping strategies and, if appropriate, talk through potential treatment options, including medication.

You don’t have to wait until things feel unbearable to ask for help. The sooner you reach out, the more options you have to help you feel better. 

Let Guidelight help you regain calm and confidence

At Guidelight, we believe everyone deserves access to supportive, personalized mental health care, especially when anxiety starts to feel like it’s taking over your life. Our compassionate and expert team of therapists and clinicians offers evidence-based treatment in a warm and welcoming environment.

If anxiety attacks are making your daily life challenging, we’re here to help you take back control. With the right care, tools and support, it’s possible to reduce your symptoms and feel more confident navigating each day. 

Everyone has a seat at Guidelight. Contact our team today for more information or to schedule an initial evaluation.