What Happens During an Anxiety Attack?
Let’s talk about anxiety attacks. Not the textbook version, not the clinical jargon—but the real-life experience of what happens when your brain hits the panic button and your body follows like it’s being chased by a saber-tooth tiger… which it obviously isn’t.
As a counsellor, I’ve had countless people sit across from me and ask, “Was that an anxiety attack? What even is that?” It’s more common than you think, and no, you’re not going “crazy.”
So... What Actually Is an Anxiety Attack?
First of all, “anxiety attack” isn’t an official DSM term (that’s the mental health diagnosis manual). But it’s a term a lot of people use to describe an intense rush of anxiety symptoms that feel overwhelming and often come on suddenly.
Think of it like your brain’s alarm system getting stuck on high alert.
What It Feels Like
Everyone’s experience is different, but some common signs your body is in full-on anxiety mode include:
Heart racing like you’ve been running on a treadmill at full speed.
Shortness of breath or feeling like you can’t take a deep one.
Chest tightness—which is why some people genuinely worry it’s a heart attack.
Sweating, even if you’re sitting still.
Shaking or trembling.
Dizziness or light-headedness—your brain is overwhelmed and your body is confused.
Nausea or a weird feeling in your stomach.
A sense of doom or feeling like you’re about to pass out, lose control, or die. Yes, anxiety can feel that powerful.
What’s Going on in Your Brain?
Here’s the Cole’s Notes version: Your brain thinks there’s a threat. Even if it’s just a thought or a stressor, it flips a switch and triggers your fight-or-flight response—which is supposed to help you survive danger. Problem is, in an anxiety attack, your brain overreacts because it believes there is an actual, tangible threat to your safety. You get all the symptoms of “get ready to fight or run”...but there’s nothing to fight, and nowhere to run.
How Long Does It Last?
Usually, anxiety attacks peak within 10 minutes, but those 10 minutes? They can feel like forever, and truthfully, I once had one that lasted nearly an hour! (No, therapists are not immune.)
Regardless of how long it lasts, symptoms might linger for a bit afterward, kind of like your body needs to cool down after hitting panic mode.
What Doesn’t Help
Telling yourself to “just calm down.” Yeah, right.
Forcing yourself to power through like nothing’s happening. Again, yeah, right.
Trying to logic your way out of it in the moment. When your body’s flooded with adrenaline, logic has left the chat. Telling yourself (or someone else telling you) that everything is fine just doesn’t get through.
What Can Help
Grounding techniques: Try the 5-4-3-2-1 method (name 5 things you can see, 4 you can touch, 3 you can hear…you get the idea).
Breathing (yes, I know, that’s super annoying to hear and sounds completely basic, but it works). Try a slow inhale for 4, hold for 4, exhale for 4.
Reminding yourself: “This feels awful, but it will pass. I’m safe.”
Getting support: You don’t have to deal with this alone. Whether it’s a friend, a counsellor, or your dog—connection can calm the nervous system.
Final Thought
Anxiety attacks are not a sign you’re weak, broken, or dramatic. They’re your nervous system doing too much, too fast. Granted, it’s trying to protect you and is doing it with helpful intentions, it’s just out of touch with what you really need. Learning to understand and respond to them—rather than fear them—can be a game changer.
So next time your body sounds the alarm, remember: it’s a false fire drill. You can ride the wave. If you have experienced this, and you’d like some help working through it, please don’t hesitate to reach out.
Let’s Connect
Casey Counselling & Reiki Therapy
📞 506-889-6875
📧 holly@caseycounselling.ca
🌐 www.caseycounselling.ca
With care,
Holly Casey
Counsellor & Reiki Practitioner 💛
