What Happens Inside Your Body During an Anxiety Attack?

An anxiety attack can feel completely overwhelming when you're in the middle of one, and a big part of what makes it so frightening is not understanding what's actually happening inside the body. Once you do understand it, the experience doesn't necessarily become pleasant, but it does become considerably less terrifying.

Here’s what happens in the body during an anxiety attack from a psychotherapist’s perspective.

It Starts With A Perceived Threat

“The body doesn't distinguish particularly well between a real physical danger and an anxious thought. When the mind registers something as threatening, whether that's an actual emergency or a worry about something that hasn't happened yet, it triggers the same internal alarm system either way,” explains Dr Chandni Tugnait, Psychotherapist, Founder and Director of Gateway of Healing.

That system is designed to protect you, and everything that follows is the body trying to do exactly that.

Stress Hormones Flood The System

The moment that alarm goes off, the adrenal glands release a surge of stress hormones, primarily adrenaline and cortisol. These hormones are responsible for most of what you feel during an anxiety attack. They're the reason for a racing heart, changes to your breathing, and the tightening up of muscles almost instantly.

The body is essentially preparing itself to either fight something or run from it, even when there's nothing physically present to do either of those things with.

Breathing Becomes Shallow

Shallow, rapid breathing during an anxiety attack is the body trying to take in more oxygen quickly. The problem is that this kind of breathing can actually reduce carbon dioxide levels in the blood.

This can lead to dizziness, tingling in the hands and face, and a feeling of unreality that makes an already uncomfortable experience feel even more disorienting.

The Mind Goes Into Overdrive

“Alongside everything happening physically, the mind narrows its focus sharply onto the perceived threat and starts scanning for any additional danger. This is why thinking clearly or talking yourself down during an anxiety attack is so genuinely difficult,” highlights Dr Tugnait.

The rational, reasoning part of the brain has essentially been asked to step aside while the survival response takes over.

Why Knowing This Helps

Understanding that an anxiety attack is a biological response rather than something going wrong with you fundamentally changes how you relate to it. The body is doing exactly what it was built to do. It has simply misread the situation, and that knowledge won't stop an attack from happening, but it does make it easier to ride one out without the fear of the fear making everything worse.

Coping Mechanisms: What To Do During an Attack

An anxiety attack can feel overwhelming, but simple steps may help you regain control.

• Start by slowing your breathing. Take a gentle breath in through your nose and breathe out slowly through your mouth. Avoid taking very deep or rapid breaths, as this can make dizziness worse.
• Remind yourself that the symptoms are linked to anxiety and will pass.
• If possible, move to a quiet place and focus on something around you, such as sounds, objects, or your surroundings. This grounding technique can help shift attention away from anxious thoughts.
• Relax your shoulders, unclench your jaw, and sit comfortably. Taking a slow walk may also help if you feel able to do so.

When to Consult a Professional

Occasional anxiety is common, but professional help may be needed when anxiety becomes frequent, intense, or starts interfering with everyday life.

Speak to a doctor or mental health professional if you regularly experience panic or anxiety attacks, avoid work or social situations because of anxiety, struggle to sleep, or find it difficult to concentrate or manage daily responsibilities.

• Professional treatment may include counselling, cognitive behavioural therapy (CBT), medication or a combination of these, depending on your symptoms. Do not self-medicate or stop prescribed treatment without medical advice.
• If anxiety symptoms are new, severe or different from what you usually experience, seek medical evaluation to rule out other health conditions.

Final Word

Anxiety doesn’t just affect you mentally, but it can also manifest physically. A lot goes on inside your body when you get anxious, which is fine occasionally, but if anxiety attacks become a regular thing, it requires clinical intervention.