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Anxiety Attacks: Causes, Symptoms, Treatment & Relief — Complete WHO-Based Guide


By Swasthaay | India’s Trusted WHO-Based Health Knowledge Brand

Introduction: Anxiety Attacks Are Rising Rapidly in Young Indians

Anxiety attacks have become extremely common among:

  • students

  • working professionals

  • teenagers

  • women

  • and even children

According to mental-health research aligned with WHO guidelines:

  • Over 300 million people worldwide suffer from anxiety disorders

  • India is among the top 5 countries with highest anxiety cases

  • Most people mistake anxiety attacks for heart attack, breathing problems, or stress

Anxiety attacks are real medical events, not “overthinking” or “weakness.”
They can disrupt:

  • sleep

  • concentration

  • work

  • relationships

  • mental peace

This article explains exactly what anxiety attacks are, why they happen, symptoms, relief methods, and treatment — in a simple, WHO-based format.

What Is an Anxiety Attack? (Simple Explanation)

An anxiety attack is a sudden episode of intense fear, panic, or discomfort that reaches a peak within 10 minutes, and can last from 10–30 minutes.

Anxiety attacks happen when:

  • the brain misinterprets a situation as dangerous

  • adrenaline (stress hormone) is released

  • heart rate and breathing change instantly

It feels scary, but it is not life-threatening.

Anxiety Attack vs Panic Attack — Are They Different?

Many people confuse the two.
They are similar but not exactly the same.

Anxiety Attack

  • caused by stress or overthinking

  • builds gradually

  • emotional + physical symptoms

  • triggered by situations

Panic Attack

  • comes suddenly

  • very intense

  • can happen without any trigger

Both are serious and treatable.

Why Do Anxiety Attacks Happen? (WHO-Referenced Causes)

Anxiety attacks occur due to a combination of:

  • neurological (brain chemistry)

  • environmental

  • psychological

  • lifestyle factors

1. Stress & Overthinking

Most common cause.

2. Lack of Sleep

Disturbs hormones and increases stress levels.

3. Excessive Screen Time

Especially late-night phone use.

4. Caffeine & Energy Drinks

Increase heart rate and trigger attacks.

5. Trauma or Emotional Triggers

Breakups, exams, financial stress, social fear.

6. Hormonal Imbalance

Thyroid issues, PCOS, low testosterone.

7. Health Conditions

Anemia, vitamin deficiency, low sugar.

8. Family History

Genetic component.

Symptoms of an Anxiety Attack

Symptoms usually peak in 10 minutes.

Physical Symptoms

  • fast heartbeat

  • chest tightness

  • shortness of breath

  • trembling

  • sweating

  • dizziness

  • dry mouth

  • upset stomach

  • choking sensation

  • numbness in hands or feet

  • sudden heat or cold waves

  • feeling faint

Mental & Emotional Symptoms

  • feeling of losing control

  • fear of dying

  • overwhelming worry

  • detachment from reality (derealization)

  • fear of embarrassment

These symptoms are real, not imagined.

Who Is Most Likely to Experience Anxiety Attacks?

  • students under academic pressure

  • working adults with long work hours

  • people with past trauma

  • individuals with thyroid imbalance

  • those consuming too much caffeine

  • people with poor sleep patterns

  • women during menstrual cycle or PCOS

  • people with high-stress jobs

How to Stop an Anxiety Attack (Immediate Relief Techniques)

These science-backed techniques help calm the body within minutes.

1. 4-7-8 Breathing Technique

  • inhale for 4 seconds

  • hold for 7 seconds

  • exhale for 8 seconds

This reduces heart rate quickly.

2. Sit Down & Ground Yourself

Touch the floor or a stable object.
This brings your mind back to reality.

3. Cold Water Splash

Reduces adrenaline and calms the nervous system.

4. Deep Slow Breathing

Breathe into your belly, not chest.

5. Name 5 Things Around You

A grounding technique to stop spiraling thoughts.

6. Tell Yourself: “This Is Temporary & Not Dangerous.”

Anxiety comes in waves — it always passes.

7. Avoid Mobile Phone During an Attack

Scrolling increases anxiety.

Long-Term Treatment (WHO-Recommended Approaches)

Anxiety attacks are treatable with proper care.

1. Cognitive Behavioral Therapy (CBT)

Most effective long-term therapy.

2. Lifestyle Modifications

  • sleep 7–8 hours

  • reduce caffeine

  • physical exercise

  • morning sunlight

  • limit social media

3. Medication (If Needed)

Only prescribed by psychiatrists in moderate to severe cases.

4. Treat Underlying Issues

  • thyroid imbalance

  • vitamin D/B12 deficiency

  • anemia

  • PCOS/hormonal issues

Fixing these reduces anxiety frequency.

Home Remedies for Anxiety (Safe & Effective)

✔️ Chamomile tea

Improves relaxation.

✔️ Warm water + deep breathing

Reduces muscle tension.

✔️ Magnesium-rich foods

Banana, nuts, spinach.

✔️ Ashwagandha (scientifically proven)

Reduces cortisol levels.

✔️ Journaling

Releases mental pressure.

When Should You See a Doctor?

Seek help if:

  • anxiety attacks keep repeating

  • you avoid social situations

  • fear affects your daily routine

  • you feel depressed

  • chest pain feels severe

  • sleep is disturbed for weeks

Early treatment prevents long-term mental health issues.

Anxiety Myths (Swasthaay Busts Them)

❌ “Anxiety means weakness.”

➡️ It is a medical condition.

❌ “Anxiety will go away on its own.”

➡️ Without treatment, it often worsens.

❌ “You can control anxiety by willpower.”

➡️ Not true — brain chemistry is involved.

❌ “Only adults get anxiety.”

➡️ Teenagers and children also experience it.

Prevention: How to Reduce Anxiety Attacks Naturally

✔️ Sleep before midnight
✔️ Limit caffeine, cold drinks, and energy drinks
✔️ Daily 20-minute walk
✔️ Balanced diet
✔️ Reduce screen time
✔️ Spend time in nature
✔️ Talk to friends/family
✔️ Practice deep breathing daily
✔️ Stay hydrated

Small changes → big mental relief.

Conclusion: Anxiety Attacks Are Real — And Treatable

Anxiety attacks are frightening, but they are not dangerous.
With awareness, lifestyle improvements, emotional support, and proper treatment, anyone can recover fully.

You deserve a peaceful, healthy mind.

Take care of your mental health.
Stay calm. Stay strong. Stay Swasthaay

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हमें इस विषय से जुड़ा आपका अनुभव या विचार जानकर खुशी होगी।
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