We all experience anxiety at times — that nervous feeling before a big presentation, or the flutter in your stomach when something feels uncertain. But anxiety is more than just occasional worry. Understanding what anxiety really means from a psychological perspective, how it differs from everyday feelings, and when it becomes a disorder can help us better support ourselves and those around us.
Anxiety attacks, sometimes called panic attacks, can be sudden, intense, and overwhelming experiences. Recognising the signs, understanding what triggers them, knowing when to seek help, and learning how they’re treated can empower you or your loved ones to manage anxiety effectively.
Anxiety: Clinical Definition vs. Common Usage
Common Usage
In everyday conversation, “anxiety” often refers to feelings of worry, stress, or nervousness. We might say we’re “anxious” about an exam, a job interview, or even just waiting for an important phone call. These feelings are usually temporary and related to specific situations.
Clinical Definition
From a psychological standpoint, anxiety is a natural emotional response to perceived threat or danger. It’s part of our body’s survival mechanism — the “fight, flight, or freeze” response that prepares us to respond to challenges.
However, when anxiety becomes excessive, persistent, and interferes with daily functioning, it may be diagnosed as an anxiety disorder. This means the anxiety response is out of proportion to the situation or occurs without a clear trigger, causing significant distress or impairment.
When is Anxiety ‘Normal’ vs. When is it a Disorder?
Normal Anxiety
- Is usually triggered by specific stressors
- Is temporary and fades once the situation passes
- Doesn’t significantly disrupt daily activities or relationships
- Helps motivate problem-solving or caution in risky situations
Anxiety Disorder
- Occurs frequently or persistently, often without clear triggers
- Causes distress or difficulty functioning at work, school, or home
- Leads to avoidance of feared situations
- Includes physical symptoms like rapid heartbeat, muscle tension, or fatigue
- Can co-occur with other mental health challenges like depression
Recognising the difference between normal anxiety and an anxiety disorder is important for seeking appropriate support.
Overview of Generalised Anxiety Disorder (GAD)
Generalised Anxiety Disorder (GAD) is one of the most common anxiety disorders. People with GAD experience excessive, uncontrollable worry about a variety of everyday things — health, work, family, finances — that lasts for at least six months.
Key Features of GAD:
- Persistent worry that is difficult to control
- Physical symptoms such as muscle tension, restlessness, fatigue, and difficulty concentrating
- Sleep disturbances caused by ongoing worry
- Feeling on edge or easily startled
Unlike normal worry, GAD causes significant distress and interferes with a person’s ability to function normally.
Real-World Impact of Anxiety Disorders
Anxiety disorders like GAD can affect every part of life — from relationships and work performance to physical health. People might avoid social situations, struggle with daily tasks, or experience ongoing fatigue and illness due to chronic stress.
Fortunately, anxiety disorders are treatable. Psychologists use evidence-based approaches like Cognitive Behavioural Therapy (CBT), mindfulness, and relaxation techniques to help individuals manage anxiety, reduce symptoms, and improve quality of life.
What is an Anxiety Attack?
An anxiety attack is a sudden episode of intense fear or discomfort that peaks quickly, usually within minutes. It involves a mix of physical and emotional symptoms triggered by perceived stress or threat—even when no actual danger exists.
Common Symptoms of an Anxiety Attack
Symptoms vary but often include:
Physical:
- Rapid heartbeat or palpitations
- Shortness of breath or hyperventilation
- Chest tightness or pain
- Trembling or shaking
- Sweating or chills
- Dizziness or lightheadedness
- Nausea or stomach upset
- Numbness or tingling in extremities
Emotional and Cognitive:
- Overwhelming fear or a sense of doom
- Feeling detached from reality (derealisation) or oneself (depersonalisation)
- Urge to escape or flee
- Feeling “out of control”
- Fear of losing control or “going crazy”
Common Triggers for Anxiety Attacks
Triggers can be unique but often include:
- Stressful life events
- Specific phobias or fears
- Health concerns
- Social situations
- Traumatic memories
- Substance use or withdrawal
- Sensory overload
When to Get Professional Help
You may wish to seek support if anxiety attacks:
- Occur frequently or unpredictably
- Interfere with daily life or relationships
- Cause avoidance of important activities
- Are linked with depression or suicidal thoughts
- Result in physical symptoms needing medical assessment
How Psychologists Treat Anxiety Attacks
Psychologists use evidence-based therapies tailored to your needs, including:
1. Cognitive Behavioural Therapy (CBT)
Helps identify and challenge anxious thoughts, develop coping strategies, and gradually face fears through exposure.
2. Mindfulness and Relaxation Techniques
Teach non-judgmental awareness of thoughts and body sensations, reducing panic and improving regulation.
3. Exposure Therapy
Controlled exposure to triggers reduces anxiety sensitivity over time.
4. Acceptance and Commitment Therapy (ACT)
Focuses on accepting anxiety while committing to meaningful actions.
5. Trauma-Informed Therapy
Addresses underlying trauma-related nervous system dysregulation.
Tools and Strategies for Self-Regulation
Alongside therapy, psychologists teach practical ways to manage anxiety moments:
Breathing Exercises
- Box breathing (inhale-hold-exhale-hold cycles)
- Diaphragmatic breathing
Grounding Techniques
- The “5-4-3-2-1” sensory method
- Feeling feet on the floor or holding an object
Progressive Muscle Relaxation
Tensing and releasing muscles to ease tension
Visualization and Guided Imagery
Imagining safe, calming places
Positive Self-Talk
Calming affirmations like “This feeling will pass”
Self-Regulation Toolkit
Personalised collection of comforting items and strategies
How Hively Health Supports Anxiety Management
At Hively Health, our Brisbane psychologists provide compassionate, evidence-based support for anxiety attacks tailored to all ages. We combine therapy with teaching self-regulation tools to empower clients toward lasting wellbeing.
Learn more about our psychologists at Hively Health and find the right support for you and your loved ones.
