These days, anxiety feels like it’s having a moment. Since the beginning of the pandemic, anxiety rates have increased significantly. More people are noticing it in their bodies and reaching out for help.
Thankfully, most of us now know the signs of anxiety. If your heart suddenly starts pounding, your chest feels tight, and a wave of fear washes over you seemingly out of nowhere, you’re not imagining things. What people commonly call an “anxiety attack” is usually what clinicians refer to as a panic attack: a sudden surge of intense fear or discomfort that peaks within minutes, often bringing physical sensations that can feel frightening in the moment, even though they aren’t dangerous on their own. Recognizing the signs can make them feel less confusing and alarming the next time they show up.
- A racing or pounding heart. One of the most common signs is a heart that suddenly feels like it’s racing, pounding, or skipping beats. This happens because your body’s stress response floods your system with adrenaline, preparing you for a threat that isn’t there.
- Shortness of breath (sometimes known as “air hunger”). A feeling of not being able to get a full breath, or like your chest is being squeezed, is extremely common. It can feel alarming, but it reflects your fight-or-flight response changing how you breathe and is NOT a sign that something is physically wrong with your lungs.
- Chest tightness or pain. Tightness, pressure, or even sharp pain in the chest often shows up alongside a racing heart. This one deserves a caveat: if you’re experiencing chest pain for the first time, it’s always worth having a doctor rule out a medical cause before assuming it’s anxiety.
- Trembling or shaking. Shaky hands, trembling legs, or a general sense of unsteadiness are common as your body prepares for action that never comes. This can also include tingling feelings or sensations in your fingers/hands and toes/feet. It usually passes within several minutes as the surge of adrenaline settles.
- Dizziness or light-headedness. Feeling dizzy, lightheaded, or like you might faint is a frequent companion to the other symptoms, often related to changes in breathing during a panic response.
- A sense of unreality or detachment. Some people describe feeling like they’re watching themselves from outside their body, or like their surroundings suddenly feel unfamiliar or dreamlike. This is called derealization or depersonalization, and while it can be one of the more unsettling symptoms, it’s a well-documented and temporary part of an intense anxiety response. This symptom can be a little less common, and even if you’re not feeling this, it doesn’t mean you are not having an anxiety attack.
- A sudden wave of fear or sense of impending doom. Perhaps the most defining symptom is an intense wave of fear that arrives without an obvious trigger, sometimes paired with a feeling that something terrible is about to happen. This is the thread that ties all the physical symptoms together into a recognizable pattern.
These symptoms are your body’s stress response activating all at once, the same fight-or-flight system that would serve you well facing a genuine threat, responding to something that isn’t actually dangerous. That mismatch is what makes panic attacks feel so disorienting: your body reacts as though your life is at risk, even when it isn’t. If several of these symptoms show up together, especially for the first time, it’s reasonable and often wise to see a doctor to rule out other causes, particularly for chest pain or breathing difficulty. Once other causes are ruled out, recurring panic attacks are very treatable.
If this sounds familiar, you’re describing something common and well understood — not something wrong with you. Anxiety and panic attacks are among the more treatable mental health concerns, and support is available. If you’d like to talk to someone about what you’re experiencing, our team at Impart Therapy is here to help.
About Deeya Sumra
At Impart Therapy, Deeya Sumra works with teens and young adults experiencing anxiety, helping them develop practical, evidence-based skills to manage stress and build resilience. If any of these signs sound familiar, we’re here to help support both you and your teen. To book a free meet and greet with Deeya, please visit: Book Online | Impart Therapy