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Refuge Springs Counseling, Inc

Anxiety Attack Symptoms: What It Is, What It Feels Like, and How to Get Help in Pensacola, FL

An anxiety attack can be frightening! Your heart and thoughts will race, your chest is tense, and you may be thinking, “Is something wrong?”, “Am I having a heart attack?”, or “Am I losing it?!”

If you’ve been searching for anxiety therapy, the key may be to understand what an anxiety attack is and how to manage it. You are not alone; we are here to help!


What Is an Anxiety Attack?

An “anxiety attack” may not be a medical diagnosis, but a lot of people say that it almost feels like a volcano that is building and eventually erupts.

It can be triggered by:

  1. Stress

  2. Disagreements

  3. Medical concerns

  4. Job struggles

  5. Social events

  6. Or you can’t find the trigger

The duration is different for everyone; it can go on for minutes or hours. As a result, you feel exhausted.


Common Symptoms of an Anxiety Attack

Anxiety attacks target your mind and body. During an attack, you may see:

Physical Symptoms

  • Rapid heartbeat

  • Chest tightness

  • Shortness of breath

  • Dizziness or lightheadedness

  • Sweating

  • Nausea

  • Tingling sensations

Emotional & Cognitive Symptoms

  • Intense worry

  • Racing thoughts

  • Feeling out of control

  • Fear that something terrible will happen

  • Difficulty concentrating

We see some of our patients go to the emergency room because they think it’s a heart attack. Medical issues should always be eliminated; however, with consistent episodes, anxiety therapy may be the right fit for you.


What To Do During an Anxiety Attack

When an anxiety attack happens, you are in “fight-or-flight” mode, and we want to get your brain to realize that you are safe.

1. Slow Your Breathing

Try this:

  • Breathe in for 4 seconds

  • Hold for 7 seconds

  • Breathe out for 8 seconds

    Repeat several times until you feel your heart rate slow down.

2. Ground Yourself

  • Run warm water on your hands

  • Have a soothing object (stone, fidget toy, etc.)

  • Move your body

  • Touch your feet to a cold ground (floor)

Grounding pulls your brain out of negative thinking and into the present moment.

3. Reassure Yourself

Use an anchoring statement

  • I am (name)

  • I am (age)

  • I am at (place)

  • I am safe

  • I am in control (for trauma)

These are momentary coping skills, but we may need deeper therapy work to provide lasting Peace.


How Anxiety Therapy in Pensacola, FL Can Help

If you are experiencing anxiety attacks often, therapy can help reduce both frequency and intensity.

In anxiety therapy, you can:

  • Identify what's triggering the episode

  • Learn tools to challenge anxious thoughts

  • Develop skills just for you

  • Address underlying stress or trauma

  • Improve emotional regulation

  • Reduce physical symptoms

We can help you with therapies like Cognitive Behavioral Therapy (CBT), mindfulness-based approaches, and exposure techniques. Research and our experience have shown that these therapies are highly effective for anxiety attacks.


You Don’t Have to Face Anxiety Alone

An anxiety attack can make you feel hopeless, like you have no control; however, we will teach you the skills so that anxiety becomes manageable. We would love to come alongside you on your journey of less fear and more control, so you will feel empowered to stop anxiety in its tracks. Call us today for anxiety therapy in Pensacola, FL.

Refuge Springs Counseling

Phone: 850-530-6662

Pensacola, Florida

 
 
 
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