What Is an Anxiety Attack?

 

Unlike panic attacks, which are medically defined and often sudden in onset, there is no official medical definition for an anxiety attack. This makes the term subjective and open to individual interpretation. While the experiences described as anxiety attacks can overlap with panic attacks, they often carry their own unique characteristics.

 

An anxiety attack is frequently described as feeling overwhelmed, consumed by racing thoughts, and experiencing a strong sense of urgency—unable to sit still until the perceived “problem” is resolved. It’s not necessarily a full-blown panic attack but sits in that grey area where anxiety feels heightened and unrelenting.

 

Common Descriptions of Anxiety Attacks

 

People who experience anxiety attacks often describe the following:

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Emotional Symptoms:

• Racing, spiraling thoughts.

• A powerful sense of urgency to solve a “what-if” scenario.

• Feeling overwhelmed or unable to focus.

• Difficulty staying calm or still.

• Physical Symptoms:

• Elevated heart rate.

• Restlessness or an inability to relax.

• Brain fog or trouble thinking clearly.

• Tight chest or tension in the body.

 

In some cases, anxiety attacks are accompanied by derealisation (the environment feels unreal) or depersonalisation (feeling disconnected from oneself), which can make the experience even more unsettling.

 

Avoid the Trap of Over-Defining Anxiety Attacks

 

It’s important to remember that anxiety is anxiety. While terms like “anxiety attack” can be helpful for describing heightened anxiety, there’s no need to get too caught up in labeling or defining it. Anxiety attacks thrive on attention, rumination, and excessive threat monitoring. Focusing too much on understanding whether you’re having an anxiety attack, panic attack, or just heightened anxiety can draw you deeper into the cycle.

 

At its core, an anxiety attack represents a high level of anxiety, often described as sitting at 7 or 8 out of 10 on the anxiety scale. It may feel as though you’re teetering on the edge of panic but not quite crossing the threshold.

 

What Fuels Anxiety Attacks?

 

Anxiety attacks persist because they feed off:

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• Rumination: Continuously turning over the “what-if” scenarios in your mind, trying to solve them.

• Threat Monitoring: Constantly checking your physical symptoms or environment for signs of danger.

• Urgency: Believing that a perceived problem must be solved immediately, even when your rational mind knows it doesn’t require urgent action.

 

The anxious mind often persuades us that solving the immediate problem will bring relief, but this approach reinforces the cycle of anxiety attacks. Each time we respond to the anxiety as though it’s urgent, we send a message to our brain that the perceived threat is real, keeping the anxiety loop alive.

 

Breaking Free from Anxiety Attacks

 

To manage anxiety attacks, it’s important to shift your response to the heightened anxiety rather than being drawn into its urgency. Here are some strategies to consider:

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1. Acknowledge It Without Judgment:

Recognize that you’re feeling heightened anxiety. Instead of labeling it as dangerous or something to fix, allow the feeling to exist without reacting urgently.

2. Challenge the Urgency:

Remind yourself that not every problem needs an immediate solution. Ask, “Does this truly require urgency, or is my anxious mind exaggerating the need to act?”

3. Refocus Attention:

Anxiety attacks thrive on attention, so redirect your focus to the present moment. Use mindful observation or engage in an activity that grounds you in the here and now.

4. Address the Underlying Rumination:

Recognize when your mind is stuck in a rumination loop. Gently redirect yourself without trying to solve every “what-if.”

5. Accept Anxiety as Temporary:

Anxiety is uncomfortable but not harmful. Allowing it to pass without acting on its demands sends a signal to your brain that there’s no real threat, helping to weaken the cycle over time.

 

Final Thoughts

 

Anxiety attacks may not have a formal definition, but they represent a subjective and very real experience of heightened anxiety. They sit in that zone where anxiety feels overwhelming and urgent but not quite like the sudden, intense peak of a panic attack.

 

The key to managing anxiety attacks lies in understanding their nature: they thrive on rumination, attention, and urgency. By resisting the pull to solve every anxious thought and shifting your focus away from the cycle, you can reduce their intensity and frequency over time.

 

Remember, anxiety attacks are not a sign of weakness or danger—they’re a natural response to stress. With the right tools and mindset, you can navigate them and find a sense of calm again.