What Is an Anxiety Attack? Symptoms, Causes and What to Do

An anxiety attack is a term people use to describe an episode of intense, overwhelming anxiety. It is not an official clinical diagnosis, but the experience is real and can be frightening. The feelings typically include a racing heart, difficulty breathing, dizziness, and a sense that something is badly wrong. This guide explains what is happening, how it differs from a panic attack, what causes these episodes, and what you can do both in the moment and over time.

This is general information, not medical advice. If anxiety is affecting your daily life, speak to your GP or a mental health professional.

What is an anxiety attack?

“Anxiety attack” is a widely used everyday term, but it does not appear in clinical diagnostic manuals. Your GP, therapist, or psychiatrist is more likely to use terms like panic attack, anxiety episode, or the name of an underlying condition such as generalised anxiety disorder (GAD), social anxiety disorder, or panic disorder.

What people typically describe as an anxiety attack is a period when anxiety becomes so intense that it disrupts normal functioning. According to the NHS, anxiety is “a feeling of stress, panic or fear that can affect your everyday life physically and psychologically.” Most people experience anxiety from time to time. It becomes a concern when it is persistent, disproportionate to the situation, or interfering with daily life.

Understanding the term matters because the language you use shapes how you describe your experience to a doctor, and how a doctor can help you.

Anxiety attack vs panic attack: what is the difference?

The terms are often used interchangeably, but there is a meaningful difference in how and when symptoms arrive.

The NHS City and Hackney Talking Therapies service describes the core distinction clearly: anxiety builds gradually, sometimes over hours, days, or even weeks, while a panic attack comes on very suddenly and peaks within minutes.

The table below summarises the key differences:

One further distinction: anxiety tends to feel like sustained worry about something that might happen, whereas a panic attack is an acute physical and psychological event. Clinicians treat them through overlapping but sometimes different approaches, which is why describing what you experience accurately helps your GP find the right path.

Symptoms of an anxiety attack

Anxiety produces a wide range of physical and psychological symptoms. Not everyone experiences all of them, and symptoms can vary between episodes.

Physical symptoms include:

• A faster, irregular, or more noticeable heartbeat
• Lightheadedness or dizziness
• Headaches
• Chest tightness or discomfort
• Sweating
• Breathlessness or feeling unable to catch your breath
• Trembling or shaking
• A sense of heat or flushing
• Nausea or stomach discomfort
• Loss of appetite

Psychological symptoms include:

• Persistent nervousness or feeling on edge
• Inability to relax
• Excessive worry about the past or future
• Tearfulness
• Difficulty sleeping, or waking feeling anxious
• Poor concentration
• A sense that something terrible is about to happen
• Intrusive thoughts or memories
• Feeling detached from yourself or your surroundings

The NHS notes that anxiety can also change how you behave: you may withdraw from things you enjoy, avoid situations that make you anxious, or find relationships more difficult during a period of heightened anxiety.

Physical symptoms of anxiety are produced by the body’s stress response. Adrenaline released during anxious moments causes the heart to beat faster and breathing to quicken, which is why the physical sensations can feel alarming even when there is no physical danger present.

What causes an anxiety attack?

Anxiety does not always have a single, identifiable cause. It often builds over time in response to a combination of life circumstances, biological factors, and personal history.

Common situational triggers include:

• Work pressure, job loss, or financial strain
• Relationship difficulties or family conflict
• Bereavement or significant loss
• Health concerns, either your own or a loved one’s
• Major life events such as moving home, having a baby, or getting married

Underlying risk factors that may make someone more likely to experience anxiety include:

• A family history of anxiety or other mental health conditions
• Previous traumatic experiences, including childhood abuse, bullying, or domestic violence
• Chronic physical health conditions
• Substance misuse, including alcohol, cannabis, stimulants, or prescription drug misuse
• The presence of other anxiety disorders

The NHS identifies substance misuse as a direct risk factor for GAD. This relationship runs in both directions: people experiencing anxiety sometimes turn to substances to manage the feeling, and substance use can itself trigger or worsen anxiety. This is explored in more detail in the section on dual diagnosis below.

Anxiety is a normal part of human experience. It becomes problematic when the response is disproportionate to the situation, persistent over time, or begins to interfere with work, relationships, or everyday activities.

What to do during an anxiety attack

When anxiety peaks, the aim is to move out of the stress response and back to a calmer physiological state. These strategies are recommended by the NHS and supported by evidence in clinical practice:

1. Slow your breathing

Rapid breathing is one of the most common physical symptoms of an anxiety attack and can make other symptoms feel worse. Slowing your breath signals safety to your nervous system. The NHS provides guided breathing exercises that can be used anywhere. One commonly recommended approach is to breathe in slowly for four counts, hold for a moment, and breathe out for longer than you breathed in. Extending the exhale helps activate the parasympathetic nervous system.

2. Use a grounding technique

Grounding redirects attention from anxious thoughts to what is physically real around you. NHS inform recommends the 5-4-3-2-1 technique: notice five things you can see, four things you can physically touch, three things you can hear, two things you can smell, and one thing you can taste. Moving through your senses this way helps interrupt the cycle of anxious thinking.

3. Remind yourself this will pass

During an intense episode of anxiety, it can feel as though the sensations will last forever or that something is seriously wrong. The NHS is clear that panic attacks, though frightening, are not dangerous and should not harm you. Saying something simple to yourself, such as “this is anxiety, not danger, and it will pass,” can help interrupt catastrophic thinking.

4. Move your body if you can

Light movement, such as standing up and walking slowly, or rolling your shoulders, can help discharge the physical tension that anxiety creates. Even gentle, deliberate movement shifts the body out of a frozen state.

5. Focus outward, not inward

Paying close attention to physical symptoms can amplify them. Try to engage with something concrete in your environment: read something in front of you, listen to sounds outside, or feel the texture of whatever surface is nearby.

These techniques are most effective when practised regularly rather than only during an acute episode. The more familiar the technique feels, the more accessible it is when you most need it.

How to reduce anxiety attacks over time

Managing anxiety at a day-to-day level reduces both the frequency and intensity of acute episodes over time. The NHS recommends a range of self-management approaches as part of the stepped-care model for anxiety:

• Regular physical activity: Exercise is one of the most consistently supported approaches for reducing anxiety. Walking, running, swimming, cycling, and yoga have all been shown to reduce anxiety symptoms. The benefit comes from both the biological effects of exercise (including the release of endorphins) and the reduction in muscle tension.
• Adequate sleep: Sleep disturbance and anxiety amplify each other. Establishing a consistent sleep routine, limiting screen use before bed, and addressing sleep problems directly can reduce overall anxiety levels.
• Reducing caffeine and alcohol: Both caffeine and alcohol can worsen anxiety. Caffeine increases physiological arousal, which can mimic or trigger anxious feelings. Alcohol may offer short-term relief but disrupts sleep and can increase anxiety in the longer term.
• Staying socially connected: Isolation tends to increase anxiety. Talking to people you trust, maintaining routines, and engaging with communities or support groups can provide a buffer.
• Limiting time spent on worry triggers: Whether that is news, social media, or specific conversations, noticing what consistently raises your anxiety and making deliberate choices about exposure can reduce the overall load.

Self-help approaches are the first step in NICE’s stepped-care model for anxiety. They are not a replacement for professional support when anxiety is moderate to severe, but they can be genuinely effective for mild anxiety and are a helpful foundation alongside any treatment.

Treatment options for anxiety in the UK

When self-help approaches are not enough, the NHS and NICE recommend a progression of evidence-based treatments. Your starting point is usually your GP, though you can also self-refer directly.

NHS Talking Therapies (formerly IAPT)

Adults in England can self-refer to NHS Talking Therapies for anxiety and depression without a GP referral. These services provide NICE-recommended psychological interventions, delivered face-to-face, remotely, individually, or in groups. Waiting times vary by area.

Cognitive behavioural therapy (CBT)

CBT is the primary evidence-based psychological treatment for anxiety disorders in the UK. It helps you understand the relationship between your thoughts, feelings, and behaviours, and teaches practical techniques for managing anxiety. Our cognitive behavioural therapy programme at Steps Together forms the backbone of our anxiety and dual diagnosis treatment.

EMDR therapy

For anxiety linked to trauma or past experiences, EMDR (Eye Movement Desensitisation and Reprocessing) therapy can help process distressing memories that are maintaining the anxiety response.

Medication

Where psychological treatment is not sufficient or while waiting to access it, a GP may offer medication. According to the NHS, treatment for anxiety and panic disorder may include SSRIs (antidepressants), tricyclic antidepressants, or anti-anxiety medications. Antidepressants can take two to four weeks to begin working, and the full effect may take several more weeks. They should not be stopped abruptly. Medication decisions are always made with a GP or psychiatrist.

When to seek help for anxiety

Anxiety is common and manageable, but it is not something you need to manage entirely alone. The NHS recommends speaking to a GP if:

• Self-help strategies have not helped after a reasonable period
• Anxiety is significantly affecting your ability to work, study, or maintain relationships
• You are having repeated episodes that you would describe as panic attacks
• You are using alcohol, drugs, or prescription medication to cope with anxiety
• You are having thoughts of self-harm

If you need urgent mental health support but it is not an emergency, you can call NHS 111. You can also call the Samaritans free at any time on 116 123. If you or someone else is in immediate danger, call 999 or go to your nearest A&E.

Adults in England can also self-refer to NHS Talking Therapies without waiting to see a GP first.

The link between anxiety and substance use

One of the more difficult cycles that can develop around anxiety is the use of substances to manage it. Alcohol, cannabis, sedative prescription medications, and other substances can provide short-term relief from anxious feelings. Over time, however, the relief becomes shorter, the anxiety often returns more intensely when the substance wears off, and the substance use itself begins to create its own problems.

The NHS lists substance misuse as a direct risk factor for generalised anxiety disorder. The relationship is bidirectional: anxiety can drive substance use, and substance use can trigger or worsen anxiety. Some people find themselves deep in both without having intended either as a long-term solution.

When anxiety and a substance problem occur together, this is known as dual diagnosis. It is more common than many people realise, and it requires treatment that addresses both conditions at the same time. Treating only the anxiety without the substance use, or only the substance use without the anxiety, tends to leave the other driving a return to symptoms.

If you recognise this pattern in yourself or someone you care about, you are not alone. Integrated treatment is available and can be effective.

How Steps Together can help

Steps Together is a CQC-regulated private addiction and mental health treatment provider with residential centres across the UK. Our specialist area is dual diagnosis treatment: working with people whose anxiety exists alongside alcohol, drug, or prescription medication dependence.

Our anxiety treatment programmes combine evidence-based therapies including CBT, DBT, and EMDR, delivered by trained clinicians in structured residential and outpatient settings. We treat the full picture, not just one part of it.

If anxiety has become intertwined with substance use and you are looking for integrated, confidential support, our team can talk through your options at no obligation.

Not sure where to start?

Our team can help you find your way forward

Whether anxiety is something you’re experiencing for the first time or it’s been part of your life for years, we can talk through what you’re going through with no pressure and complete confidentiality.

Speak to our team or call us on +44 330 053 3962

Sources

1. NHS – “Anxiety, fear and panic” – https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anxiety-fear-panic/
2. NHS – “Panic disorder” – https://www.nhs.uk/mental-health/conditions/panic-disorder/
3. NHS – “Generalised anxiety disorder (GAD)” – https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder-gad/
4. NHS City and Hackney Talking Therapies – “Panic attack vs anxiety attack: what’s the difference?” – https://cityandhackneytalkingtherapies.homerton.nhs.uk/panic-attack-vs-anxiety-attack-whats-the-difference/
5. NHS England – “NHS Talking Therapies for anxiety and depression” – https://www.england.nhs.uk/mental-health/adults/nhs-talking-therapies/
6. NHS – “Breathing exercises for stress” – https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
7. NHS inform – “Grounding exercises” – https://www.nhsinform.scot/healthy-living/mental-wellbeing/breathing-and-relaxation-exercises/grounding-exercises/
8. NICE – “Generalised anxiety disorder and panic disorder in adults: management (CG113)” – https://www.nice.org.uk/guidance/cg113/chapter/Recommendations

Frequently Asked Questions

What is an anxiety attack?

An anxiety attack is a colloquial term for an episode of intense, overwhelming anxiety. It is not an official clinical diagnosis. Clinicians typically refer to acute anxiety episodes as panic attacks, or describe symptoms in the context of an underlying condition such as generalised anxiety disorder or panic disorder. The experience is real and can include a racing heart, breathlessness, dizziness, and a strong sense of fear or dread.

What is the difference between an anxiety attack and a panic attack?

The key difference is how symptoms arrive. Anxiety typically builds gradually over time and is often linked to a specific worry or stressor. A panic attack comes on suddenly, peaks within minutes, and may occur without an obvious trigger. Panic attacks are also clinically recognised and form the basis of a diagnosis of panic disorder. Both can produce similar physical symptoms, but the pattern and speed of onset differ.

How long does an anxiety attack last?

This depends on whether the episode is an acute panic attack or a more prolonged period of heightened anxiety. According to the NHS, panic attacks typically last 5 to 30 minutes, though some last up to an hour. More general anxiety episodes can persist for much longer, particularly if the underlying stressor is ongoing. In either case, the most intense symptoms do pass.

What triggers an anxiety attack?

Common triggers include work or financial stress, relationship difficulties, bereavement, health worries, and major life events. For some people, anxiety builds without an obvious external trigger, which is more characteristic of generalised anxiety disorder. Caffeine, poor sleep, alcohol, and certain prescription medications can also worsen anxiety. If you are unsure what is triggering your anxiety, a GP or therapist can help identify patterns.

Can anxiety attacks be dangerous?

Anxiety attacks are not physically dangerous. The NHS states that panic attacks, though frightening, are not dangerous and should not harm you. However, the physical symptoms (chest tightness, breathlessness, dizziness) can feel alarming and may resemble symptoms of other conditions. If you are ever unsure whether what you are experiencing is anxiety or something else, seek medical advice. Persistent or worsening anxiety does warrant professional support.

Can anxiety cause a panic attack?

Yes. Anxiety and panic attacks are closely related. Ongoing high anxiety can lower the threshold at which the body enters a full panic response. People with generalised anxiety disorder, social anxiety, or PTSD are more likely to experience panic attacks. Addressing the underlying anxiety disorder is usually the most effective way to reduce the frequency of acute panic episodes over time.

What should I do if anxiety attacks keep happening?

Recurring anxiety attacks are a signal that it is time to seek professional support. Start by speaking to your GP, who can assess whether an underlying anxiety disorder is present and discuss treatment options including talking therapy and medication. In England, you can also self-refer to NHS Talking Therapies without a GP appointment. If anxiety is linked to alcohol or drug use, it is important to mention this to your GP or a specialist service, as both may need to be addressed together.