How Long Can Anxiety Attacks Last?

While anxiety attacks, also known as panic attacks, typically peak within minutes, their effects can linger, creating a prolonged state of unease. If you’ve experienced a prolonged anxiety attack and are confused about why, we’re here to clear your confusion and help you gain a new set of coping skills.

Learn more about prolonged anxiety attacks and how to manage them, and call us today if anxious symptoms are weighing on your day-to-day life.

Can an Anxiety Attack Last Several Days?

While anxiety attacks, also known as panic attacks, typically peak within 10 minutes and subside within 30 minutes, the lingering effects of anxiety can persist for days. This prolonged state of heightened anxiety, often mistaken for a continuous anxiety attack, is more accurately described as an elevated anxiety state or panic disorder. 

Continuous back-to-back panic attacks over several days are rare, but ongoing anxiety symptoms can make it feel like a never-ending attack. If you’re experiencing persistent anxiety, it’s crucial to seek professional help to manage and alleviate these symptoms effectively.

Understanding Anxiety and How It Manifests

Anxiety represents a sensation of unease, nervousness, or worry, typically manifesting without an immediate threat. It distinguishes itself from fear, the body's instinctual response to imminent danger.

It's crucial to differentiate between anxiety disorders and the normal experience of feeling anxious in response to stress-inducing situations. While many of us experience anxiety when confronted with stressful circumstances, if these sensations persist rather than dissipate, the anxiety might become more chronic. 

When feelings of fear or unease become overwhelming, challenging to manage or begin to disrupt daily life, this may indicate the presence of an anxiety disorder. Anxiety disorders stand as some of the most prevalent mental health conditions.

Normal Anxiety Vs. Anxiety Attacks

Normal anxiety is a natural response to stress or unfamiliar situations and can be beneficial in small doses, helping you stay alert and focused. It typically manifests as worry or nervousness about specific events, such as an upcoming exam or job interview. These feelings are usually temporary and subside once the stressful situation passes. Normal anxiety doesn’t significantly interfere with daily activities and can often be managed through relaxation techniques, exercise, and healthy coping strategies.

Anxiety attacks, on the other hand, are sudden and intense episodes of overwhelming fear and panic. These attacks can occur without warning and are often accompanied by physical symptoms such as a racing heart, shortness of breath, dizziness, and sweating. Unlike normal anxiety, anxiety attacks can be debilitating and may last for several minutes to an hour. They can be triggered by specific situations or occur unexpectedly, making it difficult to predict and manage. If anxiety attacks become frequent or severe, it’s important to seek professional help to address the underlying causes and develop effective treatment strategies.

What Does an Anxiety Attack Feel Like?

Traditional anxiety attacks are distinguished by their brief and transitory nature, typically enduring for a relatively short period. These episodes, marked by intense distress, are usually temporary, subsiding within minutes to half an hour. 

As anxiety intensifies, the heart rate escalates, breathing may become swift and shallow, and a sensation of imminent doom or overwhelming terror can inundate the individual's thoughts and feelings. While these sensations can be deeply unsettling, they tend to be of brief duration.

One prominent characteristic of traditional anxiety attacks is their swift ascent to a peak of intensity, often occurring within approximately ten minutes. During this period, the body's fight-or-flight response accelerates, releasing stress hormones like adrenaline priming the body for immediate action.

Factors That Can Prolong Anxiety Attacks

Certain factors can contribute to the length of an anxiety attack, ranging from genetic variables to personality traits, trauma, and more. Here’s a more in-depth look at these factors:

Genetic Elements

An anxiety disorder in your family can also elevate your susceptibility to developing one. While social and economic factors can exert influence, an emerging body of evidence indicates that genetic factors may also contribute.

Personality Traits

Specific personality characteristics can influence the likelihood of experiencing anxiety and anxiety-related disorders. Individuals who exhibit self-criticism or grapple with recurrent negative thoughts and emotions during their young adulthood are at an increased risk of developing conditions like panic disorder, agoraphobia, generalized anxiety disorder (GAD), as well as major depressive disorder. 

Trauma

Experiencing trauma, whether recent or in the past, such as being a survivor of abuse or being involved in military combat, can heighten the risk of developing anxiety. This risk isn't limited to direct trauma. Still, it can also extend to individuals who are near someone who has experienced trauma or those who have witnessed traumatic events. 

Many individuals may encounter anxiety symptoms following a shocking or distressing incident, often categorized as acute distress disorder (ASD). However, when these symptoms persist over time, they may indicate the presence of post-traumatic stress disorder (PTSD). These symptoms typically emerge within three months of the traumatic event, but can manifest months or even years later.

Gender Dysphoria 

Gender dysphoria is characterized by a disconnect between an individual's assigned gender at birth and their self-identified gender. This incongruence often results in internal distress and heightened anxiety, potentially giving rise to interpersonal conflicts, particularly in environments where conventional notions of male and female roles are firmly entrenched.

Strategies for Managing Anxiety

First and foremost, prioritize your breathing. You're likely hyperventilating, but regaining control of your breath can swiftly soothe your body's fight-or-flight response. 

Consider a breathing technique like counting your breaths. Inhale deeply, exhale,and count to 10. Then, begin the count anew until your breathing stabilizes.

Some other rapid coping methods that may help include:

• Acknowledging that your current experience is a panic attack

• Identifying an object to concentrate on

• Engaging in muscle relaxation exercises

• Repeating a soothing mantra

• Engaging in physical activity or exercise

Lifestyle Changes for Managing Anxiety 

If you find yourself grappling with anxiety, it's worth contemplating the influence of your lifestyle choices on your mental well-being. While altering these habits may not be a solution for addressing a mental health disorder, they can be a valuable resource in effectively managing and alleviating your symptoms.

Be Kind to Your Body

Be kind to your body through regular exercise, like 30 minutes of walking most days. Opt for a balanced diet with fruits, vegetables, lean proteins, and whole grains. Prioritize eight hours of quality sleep by maintaining a consistent bedtime. Avoid alcohol, caffeine, nicotine, marijuana, and illegal drugs, which can worsen anxiety and disrupt sleep. Your body will appreciate these thoughtful decisions.

Stimulate Your Mind

Discover and apply relaxation methods such as guided imagery, deliberate breathing exercises, and progressive muscle relaxation to find a sense of calm. Engage in activities that bring you joy and satisfaction. Consider watching a humorous film or going on a leisurely walk or hiking to uplift your spirits.

Handle Worries

Ensure a balanced daily schedule to avoid excessive or inadequate workloads, which can exacerbate anxiety. When facing anxiety-inducing situations, remind yourself that it's not an emergency. You may feel discomfort, but you're not in danger, and you can carry on despite feeling anxious. Improving your ability to manage negative thoughts is also crucial, as cultivating a positive mindset is a powerful tool for preventing or coping with anxiety.

When to Seek Help and Support

While experiencing some degree of anxiety is a typical part of life, it's advisable to consult a medical professional under the following circumstances:

• If you find that your worrying level has become excessive, significantly impeding your ability to function in various aspects of your life, including work and relationships.

• If you are experiencing symptoms of depression or irritability, struggling with substance abuse, or grappling with other mental health issues concurrently with your anxiety.

• If you have thoughts of self-harm or exhibit self-destructive behaviors, it is crucial to seek immediate emergency treatment.

Closing Thoughts on Prolonged Anxiety Attacks

Understanding the difference between normal anxiety and anxiety attacks is crucial for managing your mental health. While normal anxiety is a natural response to stress, anxiety attacks – especially prolonged episodes – are intense, and can be debilitating. 

If you struggle from anxiety and its unpredictable symptoms, remember that you’re not alone. If your symptoms are becoming overwhelming, help is available, and seeking professional support can make a significant difference.

Overcome and Manage Anxiety Attacks with The Forge Recovery Center

The Forge Recovery Center has a dedicated team of mental health professionals and a variety of therapies designed to guide you toward mental wellness. Our experts are here to support you every step of the way. Call us today to learn more about our services and see how we can help you manage your anxiety and improve your quality of life.

Written by

The Forge Recovery Center

Reviewed by

Jeremy Arzt

Chief Clinical Officer

August 20, 2024