How long do anxiety attacks last? (And can they last for days?)

When you’re in the middle of an anxiety attack, time does strange things. Minutes can feel like hours, and it can seem as if the feeling will never end. Knowing how long anxiety and panic attacks really last can make them easier to ride out.

How long does a panic attack last?

A panic attack comes on suddenly, builds quickly and usually peaks within about 10 minutes. According to the NHS, most panic attacks last between 5 and 20 minutes, and some have been reported to last up to an hour.

That’s because your body can’t keep the adrenaline rush going for long. Once the adrenaline is used up and your brain realises there’s no real danger, a calming system takes over.

How long does an “anxiety attack” last?

“Anxiety attack” isn’t a medical term, so people use it in different ways. If you mean a panic attack, the answer above applies. If you mean a slower build of intense worry and tension, it can last longer: often hours, sometimes most of a day. It tends to rise and fall with your thoughts, rather than peaking and passing like panic. Our post on panic attack vs anxiety attack compares the two.

Can a panic attack last for days?

A single panic attack can’t last for days. Your body simply can’t keep a full fight-or-flight response going for that long. But it can feel that way, for a few reasons:

• Attacks can come in waves. One attack fades, then another rises soon after, especially when you’re on high alert.
• Anxiety stays high afterwards. After a panic attack, many people feel jumpy, tense and fragile for hours, or longer. We explain why in The panic attack hangover.
• Fear of the next attack. Worrying about another attack keeps your body slightly revved up, which can bring on more symptoms.
• Ongoing anxiety. If you feel anxious most days, for weeks or months, it may be generalised anxiety disorder (GAD) rather than one long attack.

Why some attacks last longer

These can stretch a panic attack out:

• Fighting the feelings, or trying to force them to stop
• Breathing fast and gulping air, which keeps symptoms like dizziness and tingling going
• Checking your body, like your pulse or breathing, over and over
• Searching your symptoms online mid-attack
• Caffeine, nicotine or alcohol

What helps it pass sooner

• Remind yourself of the timeline: “This will peak and pass. It always does.”
• Slow your out-breath: in for 4, out for 6.
• Ground yourself: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.
• Let it come and go, instead of fighting it. Picture it as a wave you’re floating on.
• Afterwards, rest, drink water and eat something. Then gently get back to your day.

How Breatheasy can help

When panic hits, Breatheasy helps you get through it, and see it pass. Tap “I’m feeling anxious” and Luma walks you through it: rate how strong it feels from 1 to 10, breathe slowly as your phone pulses gently, ground yourself with 5-4-3-2-1, then see how far the anxiety came down. Watching the number drop, time after time, shows you that panic really does pass. It works without internet, and it’s always free. Breatheasy is coming soon to iPhone and Android.

When to get help

Talk to a doctor if panic attacks keep happening, if you feel anxious most days, or if anxiety is getting in the way of your life. Cognitive behavioural therapy (CBT) helps most people with panic and generalised anxiety. Our guide to anxiety and panic attacks explains what it involves.

If symptoms like chest pain or breathlessness don’t ease, or you have chest pain that spreads to your arm, jaw, neck or back, call 911.

Sources

• Panic disorder, NHS
• Generalised anxiety disorder (GAD), NHS
• Panic Disorder: When Fear Overwhelms, National Institute of Mental Health