An anxiety attack can feel sudden, intense, and unsafe. Many people ask how long does anxiety attack lasts because an anxiety attack feels unpredictable. They want an anxiety attack duration range that calms their mind and guides their next step.
Physical symptoms like chest pains and racing heartbeats can resemble a heart attack. That fear can trigger an anxiety attack and make the anxiety attack feel even stronger. Clinicians track panic attacks by a fast peak, but people use anxiety attacks more loosely.
This difference alone changes anxiety attack duration from person to person. Clear facts can support mental health and help you spot a mental health condition that needs care.
How Long Does An Anxiety Attack Last in Real Life
Many people experience a short, intense surge that fades within the hour. The NHS says most panic attacks last 5 to 30 minutes. NIMH says a panic attack can last from a few minutes to an hour, sometimes longer.
In real terms, 20 minutes often covers the strongest wave of fear and body stress. You may notice physical symptoms like a racing heart, shaking, or chest tightness.
If symptoms keep returning in waves, you may face frequent panic or a broader anxiety disorder pattern. You can track start time, peak time, triggers, and recovery time to spot your true baseline.
How Long Does an Anxiety Attack Last Compared To A Panic Attack
People use an anxiety attack to describe intense worry that builds and lingers. Many sources note that an anxiety attack has no official DSM definition. Panic attacks hit fast and feel severe.
People experience unexpected panic attacks that seem like emergencies. The Diagnostic and Statistical Manual and the Manual of Mental Disorders describe panic as abrupt. This statistical manual of mental health criteria says symptoms reach a peak within minutes.
The timeline differs for three reasons
- Panic peaks fast and then fades
- Anxiety builds and can return in waves
- Panic disorder involves recurrent unexpected panic attacks
Generalized anxiety disorder often drives longer worry across many days.
What Changes Anxiety Attacks Duration
Anxiety episodes vary because your nervous system stays on alert. Many people search “how long do anxiety episodes last after the first peak” for this reason.
Your body can keep sending danger signals even after the trigger passes. Your thoughts can also keep the alarm response active.
Common attack triggers that often extend the episode include
- Poor sleep, caffeine, nicotine, or alcohol rebound
- High stress conflict, deadlines, grief, or health worries
- Rapid breathing that worsens dizziness and chest tightness
- Checking and reassurance seeking that keeps fear in motion
Avoidance makes the cycle worse because it trains the brain to expect a threat. Waves happen when symptoms settle, then fear spikes again from fresh worry. Skills that slow breathing and challenge threat thoughts help you regain control.
Regain Control During an Anxiety Attack
An anxiety attack can rise fast and feel medically serious. Your brain interprets threat, then your body surges with alarm. You can lower the intensity by guiding your breath and attention.
Use a simple pattern that most people tolerate.
Inhale through your nose for four seconds.
Exhale slowly for six seconds.
Repeat ten breaths and keep your shoulders loose.
Longer exhales help your body exit threat mode.
Regain Control in 6 Steps
- Name it as an anxiety attack
- Slow the breath with deep breathing
- Relax your shoulders and jaw
- Ground with 5 things you see
- Sip water and reset posture
- Write the trigger and time in a note
Racing thoughts often shout worst case stories. You can label each thought as fear, then return to your breath. Shaking and other physical symptoms often ease when you stop resisting them.
When to Treat Symptoms as Urgent
Call 911 if you have new or severe chest pains, trouble breathing, fainting, or you feel unsafe. Cleveland Clinic says panic symptoms can resemble a heart attack.
Seek emergency care for chest pain or breathing trouble. Do not wait if pain spreads to your arm, jaw, or neck. Clinicians often run tests to rule out heart or breathing causes when symptoms overlap.
You cannot confirm the cause at home. If episodes repeat, schedule a medical check. Then schedule mental health support for the anxiety pattern.
FAQs
How long does an anxiety attack last at work?
An episode often peaks within minutes, but your full recovery can take longer, especially under stress.
What is the average anxiety attack duration?
Many people report minutes to under an hour, but anxiety attack duration varies by triggers and fear loops.
Can a panic attack last 20 minutes?
Yes, 20 minutes often matches the strongest surge for many panic attacks.
Why do I feel chest pains during an anxiety attack?
Stress can tighten muscles and change breathing, but seek urgent care for new or severe chest pains.
What are common attack triggers for unexpected panic attacks?
Sleep loss, caffeine, illness, and high stress can combine and trigger unexpected panic attacks.
When should I talk to a therapist about frequent panic?
Talk to a clinician if fear of attacks or avoidance keeps growing or symptoms disrupt daily life.
How PATS Consultants Helps When Attacks Keep Happening
If you keep wondering how long does anxiety attack lasts, patterns may drive the repeat cycle. Therapy helps you understand your anxiety attack duration patterns and reduce the fear of symptoms.
Cognitive behavioral therapy helps you challenge threatening thoughts and respond with steadier actions. PATS Consultants supports children, teens, and adults with evidence based care for anxiety concerns.
You also build a clear plan for triggers, body sensations, and recovery time. Busy schedules still fit care. PATS offers online therapy and tele mental health through secure, confidential platforms.
Our team includes licensed and pre licensed clinicians, plus supervised providers, who follow a treatment plan.
You can choose the format that matches your week.
- In person sessions
- Online sessions from home
- Skills practice between visits
If you keep asking how long does anxiety attack lasts, PATS Consultants can help in person or online therapy with practical skills.
