Understanding anxiety attacks

It's one topic at a time. You can read it or click Listen: the phrase that sounds is color-coded.

What is an anxiety crisis?

It's a sudden episode of very intense fear or discomfort. Also called a panic attack. It comes with strong physical symptoms and a sense of loss of control. He can show up for no apparent reason. An isolated crisis is not a mental disorder. It happens to a lot of people at some point in their lives.

Sources: 1 (see Sources tab)

What you'll notice

The heart is beating either too fast or too fast. You sweat, tremble or get chills. You feel like you're short of air. You get dizzy or you feel weak. Your hands tingle. You may have chest or stomach pain. You feel something terrible is about to happen.

Sources: 1 (see Sources tab)

How long it lasts

It rises fast. It lasts from a few minutes to an hour, and sometimes longer. The symptoms will subside over time. It's normal to feel very tired afterwards.

Sources: 1 (see Sources tab)

Is it anxiety or is it something physical?

A crisis can feel like a heart attack. If this is your first time, get a medical evaluation. Call 112 if the chest pain is new or different from other times. Even if you faint or your shortness of breath persists. When a doctor has already ruled out a physical cause, you can treat it as anxiety. If in doubt, get checked.

Sources: 1 (see Sources tab)

Why it happens

It's the body alarm triggered without any real danger. It's the accumulated stress, the lack of sleep and the caffeine. Alcohol and other drugs can also worsen anxiety. Sometimes it comes when you're finally relaxing after a rough season. It isn't weakness.

Sources: 1, 2 (see Sources tab)

After the attack

It's common to be left afraid it will happen again. That fear can lead to avoiding the place where it happened. Avoidance eases today and makes fear bigger tomorrow. Getting back to your routine as soon as possible is what protects you most.

Sources: 1 (see Sources tab)

When to ask for help

If the attacks keep happening. If you live to see them return. If you've stopped doing things or going places out of fear. If you use alcohol or pills to calm yourself. There are very effective treatments. You don't have to wait until you're worse.

Sources: 1, 2 (see Sources tab)

Tips for each difficulty

Choose the area that weighs the most on you today. Mark the pattern you're going to practice and it'll be kept in My plan.

Right now: what to do

If you're in the midst of a crisis, follow these steps in order. You don't have to do it perfectly.

Stop and lean on something. Sit down or lean your back against something. Don't run off.Tell yourself what it is. It's an anxiety crisis. It's scary, but it's going to happen.Breathe out slowly. Breathe in 4 seconds through the nose and release in 6 through the mouth.Feet on the ground. Notice the weight of the body on the chair and the feet against the floor.Look around you. Name five things you see, out loud if you can.Wait. Don't fight, let the wave rise and fall.

Sources: 1. Guidelines are common techniques of cognitive behavioral therapy.

Calming the body

The body is accelerating. Give him signs that there's no danger.

Make your out-breath longer. What calms you is letting out the air slower than you take it in.Loosen your jaw and shoulders. Open your hands and drop your arms.Cool water. Rub your face or wrists, or take a slow sip.Move a little. If you're very active, walk slowly for a few minutes.

Guidelines are common techniques in cognitive behavioral therapy.

Calming the mind

Your mind is shouting "danger". You don't have to convince her. Just don't go with the flow.

A thought is not a fact. Say: "I'm having the thought that something bad is going to happen to me."Remember the other times. If it has happened before, remember that it went down.Count backwards. 100 backwards, 3 by 3, or name cities in alphabetical order.Anchor phrase. Choose a short phrase and repeat it: "This happens".

Guidelines are common techniques in cognitive behavioral therapy.

After the attack

The body gets tired and the head, scared. What you do now influences the next one.

Rest without shutting yourself away. Take a break and then get on with the day.Go back to the place. If it happened in a specific place, he'll be back soon, even if he's accompanied.Write down what happened. What you were doing, what you noticed, how long it lasted and what helped.Don't punish yourself. You haven't done anything wrong. It's too sensitive an alarm.

Guidelines are common techniques in cognitive behavioral therapy.

Preventing the next one

There's no guarantee he won't come back. Yes, you can lower the odds and lose your fear.

Practise your breathing every day. Five minutes is fine. That way you'll get out on your own when you have to.Cut down on caffeine. Coffee, tea, cola and energy drinks.Look after your sleep. Sleep deprivation leaves the alarm most sensitive.Get moving. Regular exercise reduces the symptoms of anxiety.Don't avoid. He keeps going places and doing the same things.Ask for help if they keep happening. With treatment, most people get better.

Sources: 2, 3, 4. Guidelines are common techniques in cognitive behavioral therapy.

If you're with someone

You don't need to know much. We need to be calm.

Stay close. Say, "I'm with you, it's going to happen".Breathe slowly beside them. He sets the pace without giving orders.Avoid saying "calm down". It doesn't help. Nor does playing it down.Ask what they need. Water, air, silence or you talk to him.Call 112 if in doubt. Especially if it's the first time or there's a lot of chest pain.

Guidelines are common techniques in cognitive behavioral therapy.

Sources

The information comes from these guides and studies. The numbers of each subject refer to this list.

The U.S. National Institute of Mental Health (NIMH). Panic disorder: What you need to know. Open
World Health Organization (2025). Anxiety disorders: fact sheet. Open
Klevebrant and Frick (2022). Effects of caffeine on anxiety and panic attacks: meta-analysis. Open
Munro et al. (2026). Effect of exercise on symptoms of depression and anxiety: umbrella review. Open

This app provides information and general tips. It doesn't diagnose or replace your doctor or psychologist. If you are in crisis or thinking about harming yourself, call 112 or 024.

Would you rather talk it over with a professional? Order your first appointment at the Vivaldi Clinic., in person in Valencia or online.

This guide is produced by Clínica Vivaldi, a psychological health centre in Valencia.: María Teresa Fernández Vicente, Health psychologist and neuropsychologist (CV17304). November 9, 2026. This is the first time I've seen you. The scientific sources are in the Fonts tab. If you need professional help: An anxiety psychologist at the Vivaldi Clinic.