​​How Long Do Anxiety Attacks Last?

When you're in the middle of an intense wave of anxiety, minutes can feel like hours. If you've ever experienced sudden feelings of fear, racing thoughts, or physical symptoms like a pounding heart, you might be wondering: "How long will this last?" Understanding the typical duration of anxiety and panic episodes can help you feel more in control and know what to expect.

Key Takeaways

• Panic attacks typically last 5-30 minutes with symptoms peaking within the first 10 minutes, though they feel much longer when you're experiencing them

• Anxiety episodes can vary widely from minutes to hours, days, or longer, depending on the trigger and individual factors

• Time perception changes during attacks - what feels like an hour may actually be just 10 minutes, which is why understanding typical durations can be reassuring

Understanding Anxiety Attacks vs. Panic Attacks

Before we talk about how long these episodes last, it's important to understand that "anxiety attack" and "panic attack" are often used interchangeably, but they're actually different experiences.

What Is a Panic Attack?

A panic attack is a specific medical term with clear criteria. Panic attacks are defined by the Diagnostic and Statistical Manual of Mental Health Disorders (DSM) as "an abrupt surge of intense fear or discomfort" reaching a peak within minutes.

According to some experts, if symptoms don't peak within 10 minutes, it's not considered a panic attack (which has a sudden onset of panic). Instead, it's considered high anxiety.

Panic attacks must include at least four of these symptoms:

• Palpitations or rapid heart rate

• Sweating

• Trembling or shaking

• Shortness of breath

• Feelings of choking

• Chest pain or discomfort

• Nausea or stomach upset

• Dizziness or lightheadedness

• Chills or hot flashes

• Numbness or tingling

• Feelings of unreality or being detached from yourself

• Fear of losing control or "going crazy"

• Fear of dying

What Is an Anxiety Attack?

"Anxiety attack" is not an official clinical term, but it's commonly used to describe periods of intense anxiety that may be less sudden than panic attacks.

The phrase "anxiety attack" is not a recognized medical term. However, if you have an anxiety disorder, you may use the term to describe the onset of intense, acute feelings of fear, worry, or stress brought on by specific situations.

Anxiety symptoms can include:

• Excessive worry

• Restlessness or feeling on edge

• Fatigue

• Difficulty concentrating

• Muscle tension

• Sleep problems

• Physical symptoms like rapid heartbeat, sweating, or nausea

How Long Do Panic Attacks Last?

Panic attacks have a predictable pattern and don't last very long.

Typical Duration

Most research has described single panic attacks lasting up to 30 minutes. More specifically:

• Research indicates that the duration of a panic attack typically ranges from four to six minutes

• Panic attacks, however, typically last between 5 and 20 minutes, with symptoms peaking within the first few minutes

• The intense symptoms usually peak within the first 10 minutes

Peak and Recovery Pattern

Panic attacks follow a specific pattern:

1. Sudden onset - Symptoms appear abruptly

2. Rapid peak - Intensity reaches its highest point within minutes

3. Gradual decline - Symptoms slowly fade away

In a panic attack, symptoms come on suddenly, peak, and then gradually fade away. Physical symptoms are often the first to subside, though depending on your anxiety levels, you may continue to hyperventilate and experience chest and abdominal discomfort.

What About Longer Episodes?

Some reports by individuals have described attacks lasting hours or even days. However, these longer episodes might actually be:

• Multiple panic attacks occurring in waves

• High anxiety rather than true panic attacks

• A combination of panic attacks followed by ongoing anxiety

It's also possible to experience multiple panic attacks that occur in waves for an hour or longer. If you have panic attack symptoms for an hour or more, you may really be having a wave of panic attacks, one after another. There's actually a period of recovery between them, though you may not notice it.

Support for Managing Anxiety with Blossom Health

Anxiety attacks can be intense and unpredictable, but you don’t have to manage them alone.

At Blossom Health, our licensed providers help you understand triggers, develop coping strategies, and combine therapy with personalized care to reduce the impact of anxiety on your daily life.

Get started today.

How Long Do Anxiety Episodes Last?

Anxiety episodes can vary much more in duration than panic attacks.

Range of Duration

Some people, especially those with an underlying anxiety disorder, may experience sustained anxiety for hours, days, or even weeks at a time.

Anxiety episodes can typically last between a few minutes and thirty minutes. They will typically peak in five minutes or less.

However, anxiety can also be:

• Short-term: Lasting minutes to hours in response to specific stressors

• Ongoing: Persisting for days, weeks, or even months

• Chronic: Part of ongoing anxiety disorders

Factors Affecting Duration

Several factors can influence how long anxiety lasts:

• Trigger identification: If you can identify and address the trigger, anxiety may resolve more quickly

• Coping skills: People with effective coping strategies often experience shorter episodes

• Severity: More severe anxiety tends to last longer

• Individual differences: Everyone's experience is unique

What Happens After the Attack?

Even after the main symptoms subside, you might continue to feel effects.

Lingering Symptoms

The main symptoms that can linger are behavioral or cognitive symptoms. General anxiety may persist after the attack. You might experience:

• Continued worry about having another attack

• Physical exhaustion

• Muscle tension

• Difficulty concentrating

• General uneasiness

Recovery Time

Complete recovery can take:

• Immediate: Some people feel better as soon as the attack ends

• Hours: Others may feel drained or anxious for several hours

• Days: In some cases, it may take a day or two to feel completely back to normal

Why Time Feels Different During an Attack

One of the most common experiences during anxiety or panic episodes is that time seems to slow down or speed up.

Perception vs. Reality

More often than not, time slows down during an anxiety attack, and ten minutes could feel like an entire hour. Despite the brief duration, individuals often perceive the experience as lasting much longer due to the intense distress involved.

This happens because:

• Your brain is in a heightened state of alertness

• You're hyper-focused on your symptoms

• The intensity makes each moment feel longer

• Your sense of time can become distorted when you're afraid

Recognizing the Differences

Understanding whether you're experiencing a panic attack or anxiety episode can help you know what to expect.

Panic Attack Characteristics

• Sudden onset: Comes out of nowhere

• Intense symptoms: Very severe physical and emotional symptoms

• Short duration: Usually peaks within 10 minutes and resolves within 30 minutes

• Unpredictable: Often no clear trigger

Anxiety Episode Characteristics

• Gradual build-up: Often develops slowly

• Varied intensity: Can range from mild to severe

• Longer duration: Can last hours, days, or longer

• Triggered: Usually has an identifiable cause or stressor

What to Do During an Episode

Knowing what to expect can help, but having coping strategies is equally important.

For Panic Attacks:

• Remember that it will pass quickly (usually within 10-30 minutes)

• Focus on your breathing - try slow, deep breaths

• Use grounding techniques (5-4-3-2-1: name 5 things you see, 4 things you hear, etc.)

• Remind yourself that you're not in danger

For Anxiety Episodes:

• Try to identify the trigger

• Practice relaxation techniques

• Break the problem down into manageable parts

• Engage in calming activities

Breathing Techniques

First things first: Breathe. You're probably hyperventilating, but stabilizing your breathing can quickly calm your body's fight-or-flight response. Try counting your breaths. One deep breath in, one deep breath out. Count up to 10 and then start again until your breathing is back to normal.

Try "belly breathing":

1. Put one hand on your chest, one on your stomach

2. Breathe in slowly through your nose, filling your belly

3. The hand on your chest should stay still

4. Exhale through your mouth

When to Seek Help

While anxiety and panic episodes are common, you should consider getting professional help if:

Immediate Help Needed

• You think you might be having a heart attack

• You're having thoughts of harming yourself

• You can't breathe or are having severe chest pain

• You feel like you're losing touch with reality

Professional Support Recommended

• Episodes are happening frequently (more than once a week)

• You're avoiding activities or places due to fear of having an attack

• Your symptoms are interfering with work, relationships, or daily life

• You're using alcohol or drugs to cope

• You're developing a fear of having more attacks

Panic attacks can be extremely uncomfortable. Although they're not physically harmful, they can take a toll on your mental health.

Medical Disclaimer

This article is for educational purposes only and does not constitute medical advice. The information provided should not replace consultation with a qualified healthcare provider. Individual responses to medications can vary significantly, and what applies to one person may not be safe for another.

Always consult with your doctor or pharmacist before making any decisions about medication changes, discontinuation, or interactions with other substances. If you're experiencing concerning symptoms or side effects, please seek professional help from a healthcare provider. In case of a medical emergency, contact your local emergency services immediately or call 911. For mental health emergencies, contact the National Suicide Prevention Lifeline at 988.

Important: This information is not a substitute for professional medical advice. Never stop taking prescribed medication or make changes to your treatment plan without consulting your healthcare provider first. Your safety and well-being are the top priorities.

Sources

1. Healthline - How Long Do Panic Attacks Last: Duration, Coping, and More

2. University of Pennsylvania - Panic Disorder (Symptoms)

3. Cleveland Clinic - Panic Attacks & Panic Disorder: Causes, Symptoms & Treatment

4. NIMH - Panic Disorder: What You Need to Know

5. NCBI - Panic Disorder - StatPearls

6. Consensus Academic Search - How Long Do Panic Attacks Last

7. Medical News Today - Panic attack vs. anxiety attack: What is the difference?

8. WebMD - Is It Possible to Have a Continuous Panic Attack?

9. Choosing Therapy - How Long Do Panic Attacks Last? Duration & How to Cope