How long do anxiety attacks usually last?

An anxiety attack is an acute (short-term) episode in which you experience feelings of fear, increased heart rate, chest pain, and other symptoms that can last from a few minutes to several days. It feels like a panic attack when you experience an intense, severe, sudden rush of panic that usually lasts five to 20 minutes.

However, the term “anxiety attack” is not well defined and the term is often used interchangeably with “panic attack.”

Duration of anxiety episodes

Unlike panic attacks, defined in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) As part of panic disorder, anxiety attacks are not well defined nor are they part of an official diagnosis. When people talk about “anxiety attack,” they may be referring to panic attacks, but the term can also encompass more moderate or longer episodes of heightened anxiety symptoms.

Panic attacks peak within minutes. Most people describe them as short-lived, intense episodes of high anxiety, lasting five to 20 minutes. No formal definition of a “panic attack” includes its duration.

On the other hand, anxiety attack is a more ambiguous term. You may have an episode of increased anxiety that lasts hours to several days.

Predictors of episode duration

Panic disorder, in which a person experiences repeated panic attacks, is known to be unpredictable. People who experience panic attacks often report that they come on suddenly and may not have an identifiable trigger. These usually last less than half an hour.

Other types of anxiety episodes may last longer. For example, specific personality characteristics (like introversion and neuroticism) and stressful life events may contribute to anxiety symptoms or a disorder like generalized anxiety disorder (GAD). GAD may be accompanied by episodes of increased symptoms that last for several days.

It’s not always possible to predict how long an anxiety episode will last, but understanding what contributes to your anxiety can help.

Some potential triggers for increased anxiety include:

• Intimidation
• Childbirth
• Divorce or relationship breakdown
• Experiencing racism
• Financial difficulties
• Grief or loss
• Mobile
• Neglect
• Physical illness
• Work-related stress

If these factors are not addressed, whether through therapy, changing your environment, or other means, it could contribute to persistent anxiety.

Can anxiety go away on its own?

Anxiety can resolve on its own. However, resolving anxiety depends on the underlying causes of the anxiety.

In the short term, once what your body perceives as a threat (e.g. putting on a show) disappears, your nervous system regulates itself. However, if you have GAD, panic disorder, or another type of anxiety disorder, you will be more prone to repeated episodes of anxiety in the future.

Research shows that anxiety disorders are least common in older age groups (above 65). Scientists hypothesize that even without treatment, some anxiety disorders may dissipate with age.

However, seeking treatment for anxiety is essential. Learning coping mechanisms for anxiety allows you to live a freer life, control your anxiety, and have a better quality of life.

Ways to regain control during episodes

Feeling like you have lost control of your body, mind, and life is a characteristic sign of an anxiety attack.

One of the best ways to regain control during an episode is to notice your physical sensations of anxiety. Tell yourself positive mantras like “It’s okay for me to feel anxious,” “These feelings are temporary,” or “Anxiety doesn’t last forever.” This teaches your nervous system that you can handle anxiety and trains your brain to be less anxious next time.

Other strategies for regaining control during an episode of anxiety include:

• Count to 100 or more.
• Listen to the music you love.
• Practice calming breathing exercises.
• Shift your energy with movements, like jumping jacks or stretching.
• Try something called the 3-3-3 strategy, which involves naming three things you can see, hear and touch.

How to prevent an anxiety attack

You can try to prevent anxiety attacks by incorporating habits into your daily life to reduce anxiety. These include:

• Avoid alcohol, tobacco and drugs
• Eat a healthy, balanced diet with meals at regular intervals
• Engage in hobbies or activities that bring you joy
• Exercise regularly
• Limit caffeine
• Set small, achievable goals

What to do if your anxiety doesn’t improve

Treating anxiety is different for everyone. Talk to a healthcare professional about your anxiety to determine the best treatment approach. They may recommend that you start by working with a licensed therapist and taking a behavioral approach to treatment. Others may recommend medication to relieve symptoms of anxiety attacks or combine medication and therapy.

Summary

Anxiety attacks can last from a few minutes to several days. The term “anxiety attack” refers to an episode of increased anxiety. This may be a short but intense panic attack lasting 10 minutes, or a 24-hour period characterized by increased anxiety symptoms. It’s important not to completely avoid what’s causing your anxiety, as this could make your symptoms worse.