College life is a whirlwind of classes, tests, new friends and figuring out your future. It can be easy to be stressed and overwhelmed. Sometimes that stress can morph into something more intense — an anxiety attack. Imagine you’re studying for a big exam, your heart starts racing, your palms are sweaty, and your breathing feels shallow and rapid. You may feel lightheaded, dizzy or even like you’re choking. Suddenly, you may feel like the world is closing in on you, and intense fear washes over you. This overwhelming feeling of panic and dread is what is perceived as an anxiety attack. An anxiety attack isn’t mentioned in the Diagnostic and Statistical Manual of Mental Disorders, but that doesn’t mean that what you’re experiencing isn’t real. You’re experiencing an emotional response to anxiety. 

Anxiety attack and panic attack, they’re the same, right?

You may have heard the terms “anxiety attack” and “panic attack” used interchangeably, but are they the same? While it can be common to hear them used interchangeably, they’re two different experiences. However, they do share certain symptoms, including:

• Rapid heartbeat
• Sweating
• Dizziness
• Nausea
• Shortness of breath
• Chest pain or discomfort

Anxiety attacks are often the result of a mental health condition or trauma; in contrast, panic attacks can be linked to a panic disorder. Panic attacks don’t always have an identifiable trigger, and symptoms may include:

• Intense physical symptoms resembling a heart attack
• Rapid onset and peaking quickly
• Fear of losing control or dying
• Duration that’s generally shorter in length than an anxiety attack
• Sense of detachment from oneself and one’s surroundings
• Numbness or tingling in the extremities

On the other hand, anxiety attacks are often a symptom of anxiety disorder, and symptoms can include:

• Overwhelming nervousness
• Heightened irritability
• Sense of impending doom or danger
• Duration that’s longer than a panic attack, can be for an indefinite length of time
• Difficulty concentrating
• Disturbed sleep
• Trembling

Causes of anxiety attacks in college students 

Anxiety attacks are like the body’s false alarm system going off. When you’re in a stressful situation, the brain sends signals to the body to prepare for danger. This “fight-or-flight” response releases hormones like adrenaline, which causes heart rate to increase, breathing to quicken and muscles to tense up. 

The problem with anxiety attacks is that they can happen even when there’s no real danger. Common triggers for anxiety attacks for college students include:

• Academic pressure
• Social challenges
• Financial stress
• New environment
• Family history
• Health concerns
• Sleep problems
• High expectations
• Substance use, like caffeine, medications, supplements, alcohol or drugs
• Environmental factors
• Preexisting mental health conditions
• Job pressures
• Phobias
• Traumatic experiences
• Family conflict
• Relationship troubles

Treatment options and coping skills for college students experiencing anxiety attacks

While anxiety attacks can be scary, it’s important to remember they’re not dangerous. They may feel awful in the moment, but they don’t last forever. 

If you experience an anxiety attack, here are some tips that can help you cope:

• Focus on your breathing — Deep, slow breaths can help calm your body’s fight-or-flight response. Try counting to four as you inhale and six as you exhale. 
• Relax your muscles — Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body. This can help you release tension and promote calmness. 
• Find a quiet place — If possible, get away from the situation that triggered your anxiety and find a quiet place to focus on calming yourself down. 
• Use positive self-talk — Instead of fueling your fear, remind yourself that this is just an anxiety attack and it will pass. 
• Visualize a calming place — Close your eyes and imagine yourself in a peaceful and relaxing environment. This can help distract you from your anxieties and promote relaxation. 

While these coping strategies can help in the moment, it’s important to address the root cause of your anxiety. Getting connected with a support group, or trying group or individual therapy can also be beneficial. Support groups and group therapy can provide you with a place to share experiences and strategies with others who are dealing with similar struggles in a supportive environment. Therapy is an effective approach to help you manage your anxiety attacks and find relief. Therapy can help you:

• Understand your triggers — Your therapist can help you identify situations, thoughts or feelings that can trigger your anxiety attacks. This self-awareness is crucial to help you develop coping mechanisms and avoid triggers when possible.
• Challenge negative thoughts — Your therapist may incorporate techniques from evidence-based therapies, such as cognitive behavioral therapy (CBT), into your treatment plan. CBT helps you challenge negative thought patterns that contribute to your anxiety. By learning to reframe your thinking, you can reduce the intensity of your emotional response to stressful situations.
• Exposure to triggers — Exposure therapy involves gradually exposing yourself to situations that trigger your anxiety in a safe and controlled environment. Your therapist may use this approach to help you develop coping skills and build confidence in your ability to manage your anxiety. 
• Practice relaxation techniques — Your therapist can teach you relaxation techniques like deep breathing, progressive muscle relaxation and mindfulness meditation. These techniques can be used to help you calm your body and mind during an anxiety attack and reduce your overall stress levels. 

Living with anxiety can be isolating, but it doesn’t have to be. A therapist can be a valuable guide on your journey to feeling calmer and more in control. 

Lightfully U can be your partner on your path to calming the college anxiety storm

At Lightfully U, we understand the unique pressures faced by college students that can trigger anxiety attacks. We offer various levels of care, including our Short-Term Option and Virtual Intensive Outpatient Program, to address the why behind your attacks and help equip you with the tools you need to manage them. Our personalized treatment plans, built on a framework of evidence-based techniques, will provide you with whole-person-centered care that treats your well-being, not just your diagnosis. Our compassionate, expert therapists can help you take charge of your college experience and overcome the grips of anxiety attacks. 

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.