{"id":6568,"date":"2024-12-19T10:33:31","date_gmt":"2024-12-19T10:33:31","guid":{"rendered":"https:\/\/healthmedicinet.com\/review\/hmn-how-to-get-a-sudden-spike-in-anxiety-under-control-in-2025\/"},"modified":"2024-12-19T10:33:31","modified_gmt":"2024-12-19T10:33:31","slug":"hmn-how-to-get-a-sudden-spike-in-anxiety-under-control-in-2025","status":"publish","type":"post","link":"https:\/\/healthmedicinet.com\/review\/hmn-how-to-get-a-sudden-spike-in-anxiety-under-control-in-2025\/","title":{"rendered":"HMN: How to get a sudden spike in anxiety under control in 2025"},"content":{"rendered":"<p>\n<br \/>Do you know:  How to get a sudden spike in anxiety under control in 2025<\/p>\n<div id=\"main-content\">\n<div id=\"post-intro\">\n<div id=\"takeaways\">\n<h2>Key takeaways<\/h2>\n<ul>\n<li>\n<p>A 2020 American Psychiatric Association poll indicates a significant increase in Americans feeling more anxious than in previous years.<\/p>\n<\/li>\n<li>\n<p>Sudden anxiety can be triggered by a wide range of factors, including major life events, everyday stressors, or even subconscious issues, with the brain acting as an overly sensitive security system.<\/p>\n<\/li>\n<li>\n<p>Techniques to manage sudden anxiety include relaxation methods like deep breathing, meditation, the 5-4-3-2-1 technique, progressive muscle relaxation, visualization, biofeedback training, listening to music, and exercise, which help by shifting the brain\u2019s focus.<\/p>\n<\/li>\n<li>\n<p>It\u2019s normal to experience anxiety, and if relaxation techniques don\u2019t alleviate it, consulting a medical professional for possible medication or therapy is advised.<\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<section class=\"table-of-contents\">\n<div class=\"anchorLinks\">\n<div class=\"mobile-only\">\n<div class=\"dropdownLists\">\n<div class=\"dropdownBtn\"><span class=\"listsIcon\"><br \/>\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.singlecare.com\/blog\/wp-content\/themes\/singlecare\/images\/union.svg\" width=\"14\" height=\"20\"\/><\/span><br \/>\n\t\t\t\t\t\t\t<label><\/label><br \/>\n\t\t\t\t\t\t\t<span class=\"downArrow\"><br \/>\n\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.singlecare.com\/blog\/wp-content\/themes\/singlecare\/images\/dropDownArrow.svg\" width=\"24\" height=\"24\"\/><br \/>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section>\n<p><span style=\"font-weight: 400;\">Whether you\u2019ve lived with an <\/span><span style=\"font-weight: 400;\">anxiety disorder<\/span><span style=\"font-weight: 400;\"> for years or just started experiencing one due to inflation, job insecurity, or a major life event, managing your mental health is more important than ever. Experiencing a sudden spike in anxiety is a common issue\u2014one that\u2019s being experienced by more and more people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a 2024 poll released by the <\/span><span style=\"font-weight: 400;\">American Psychiatric Association<\/span><span style=\"font-weight: 400;\"> (APA), 43% of American adults feel more anxious than they did the previous year, a steady increase from 2023 (37%) and 2022 (32%). Key concerns included the economy (77%), the U.S. election (73%), current events (70%), and gun violence (69%).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhen you consider the significant stressors brought on by economic uncertainty, social unrest, and bitter political divisions\u2014it is completely understandable why so many more people are feeling more anxious than ever before,\u201d says <\/span><a href=\"https:\/\/guidanceforthefuture.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Tonya Crombie<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., author of <\/span><i><span style=\"font-weight: 400;\">Stop Worrying About Your Anxious Child.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Here, learn what causes a sudden onset of anxiety, and how it can be managed.<\/span><\/p>\n<p><b> <\/b><b>See our best Zoloft prices<\/b><b> | <\/b><b>See our best Prozac prices<\/b><b> | <\/b><b>See our best Lexapro prices<\/b><\/p>\n<h2 id=\"what-causes-sudden-onset-of-anxiety\"><span style=\"font-weight: 400;\">What causes sudden onset of anxiety?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A sudden onset of anxiety can be triggered by a plethora of things\u2014from a major event, like a death in the family, to everyday stressors, such as work or budget worries\u2014but sometimes it can be caused by seemingly nothing at all\u2014or even issues you\u2019re not consciously aware of.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cOur brains are designed to monitor for danger and let us know when these signs appear,\u201d says Karin Kassab, MA, psychologist and CEO of <\/span><a href=\"https:\/\/www.claritywilmington.com\/karin-kassab\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Clarity Counseling Center<\/span><\/a><span style=\"font-weight: 400;\">. \u201cAlthough it can feel like it at times, anxiety is not your enemy. It\u2019s your brain trying to keep you safe. Think about your anxiety as a security system that\u2019s just a little too sensitive.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Abrupt feelings of nervousness and apprehension are often caused by a specific anxiety trigger. \u201cIt could be a conversation or a place or a smell that triggers anxiety,\u201d says Silvi Saxena, MSW, LSW, a licensed therapist at <\/span><a href=\"https:\/\/www.choosingtherapy.com\/silvi-saxena\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Choosing Therapy<\/span><\/a><span style=\"font-weight: 400;\">. \u201cIt can be a result of focusing thoughts on something that is stressful and worrisome, something that doesn\u2019t have a solution, or worrying about worst-case scenarios. Major life events can trigger a series of anxiety attacks, and it can become easy to get into a pattern of negative thinking, which worsens anxiety.\u201d As a result, it\u2019s crucial to try to understand your anxiety triggers in order to find ways to manage it.<\/span><\/p>\n<h2 id=\"can-someone-suddenly-develop-anxiety\"><span style=\"font-weight: 400;\">Can someone suddenly develop anxiety?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Unfortunately, anxiety can affect anyone at any time, and the often sudden onset can be disconcerting. \u201cAnxiety disorders are one of the <\/span><span style=\"font-weight: 400;\">most commonly reported mental health concerns<\/span><span style=\"font-weight: 400;\">,\u201d Kassab explains. In fact, <\/span><a href=\"https:\/\/www.nimh.nih.gov\/health\/statistics\/any-anxiety-disorder\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">31% of people<\/span><\/a><span style=\"font-weight: 400;\"> will experience an anxiety disorder at some point during their lives.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s worth noting that anxiety can come and go suddenly, especially if it\u2019s linked to a difficult event or situation. \u201cA sudden onset of anxiety can occur when something extremely stressful is happening unexpectedly, or when there is physical pain in the body, physical stress, or other kinds of severe mental stress,\u201d Saxena says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meanwhile, psychiatrist <\/span><a href=\"https:\/\/www.yourfamilypsychiatrist.com\/child-psychiatrists.html\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jared Heathman<\/span><\/a><span style=\"font-weight: 400;\">, MD, explains that \u201cwhile anxiety can be triggered by certain stressful stimuli, it can also be random and equally debilitating.\u201d Either way, there are things you can do to manage an anxiety or panic attack when it starts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Licensed clinical psychologist <\/span><a href=\"https:\/\/www.weinerphd.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Aaron Weiner<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., says, \u201cAnxiety spikes are an activation of the body\u2019s \u2018fight-or-flight\u2019 system, a hardwired physiological reaction to when we think we\u2019re in danger in some way.\u201d Because of that, we can anticipate some of the following <\/span><a href=\"https:\/\/www.nimh.nih.gov\/health\/topics\/anxiety-disorders\/index.shtml\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">symptoms of a panic attack<\/span><\/a><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart palpitations or a pounding heartbeat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Becoming hot or dizzy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unexplained sweating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shortness of breath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trembling or tensing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling like you lack control of a situation<\/span><\/li>\n<\/ul>\n<p><b> <\/b><b>Anxiety attack vs. panic attack<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<\/p>\n<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our mental health newsletter<\/span><\/p><\/div>\n<p>\t<\/span><\/p>\n<h2 id=\"how-can-i-calm-my-anxiety-fast\"><span style=\"font-weight: 400;\">How can I calm my anxiety fast?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Medication is an option for long-term anxiety<\/span><span style=\"font-weight: 400;\">. But, it is not always an instant fix. Anti-anxiety medications, such as <\/span><span style=\"font-weight: 400;\">Ativan<\/span><span style=\"font-weight: 400;\">, <\/span><span style=\"font-weight: 400;\">Klonopin<\/span><span style=\"font-weight: 400;\">, or <\/span><span style=\"font-weight: 400;\">Xanax<\/span><span style=\"font-weight: 400;\">, can work quickly\u2014within minutes or hours. Antidepressant medications, sometimes used to treat anxiety, can take a few weeks to reach maximum effectiveness. As Heathman explains, \u201cMedication can take much longer to work as medication must be ingested, digested, absorbed, and then transferred in the bloodstream.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re experiencing anxiety for the first time or you\u2019re having an unexpected spike of anxiety, there are some techniques you can employ in the moment to help with your developing symptoms. \u201cSudden onset anxiety is best controlled with relaxation techniques,\u201d Heathman says, which \u201ccan work instantly after being employed.\u201d Some calming strategies include:<\/span><\/p>\n<ul>\n<li><b>Deep breathing:<\/b><span style=\"font-weight: 400;\"> \u201cDeep breathing is very effective as it helps to calm the autonomic nervous system,\u201d explains Saxena. There are many relaxing <\/span><a href=\"https:\/\/www.uofmhealth.org\/health-library\/uz2255\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">deep breathing techniques<\/span><\/a><span style=\"font-weight: 400;\">. Start by inhaling through your nose and trying to fill your belly with air. Then, exhale through your mouth, and repeat three to ten times.<\/span><\/li>\n<li aria-level=\"1\"><b>Meditation: \u201c<\/b><span style=\"font-weight: 400;\">Mindfulness\u2014remembering that the anxious state is temporary and will pass\u2014can help. Move into an environment that allows you to use all your senses; this helps reduce symptoms of anxiety,\u201d says Saxena. Many <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">mindfulness techniques<\/span><\/a><span style=\"font-weight: 400;\"> can help anxiety, such as listening to guided recordings or coloring mandalas while focusing on the present moment.<\/span><\/li>\n<li aria-level=\"1\"><a href=\"https:\/\/www.urmc.rochester.edu\/behavioral-health-partners\/bhp-blog\/april-2018\/5-4-3-2-1-coping-technique-for-anxiety.aspx\" target=\"_blank\" rel=\"noopener\"><b>5-4-3-2-1 technique<\/b><\/a><b>: <\/b><span style=\"font-weight: 400;\">Name (out loud or in your thoughts) five things you can see around you. Acknowledge four things you can touch. Identify three things you can hear. Name two things you can smell. Acknowledge one taste. This can help ground you in the moment.<\/span><\/li>\n<li aria-level=\"1\"><b>Progressive muscle relaxation: <\/b><span style=\"font-weight: 400;\">When you feel anxious, your muscles are likely to tense up. This technique involves <\/span><a href=\"https:\/\/www.uofmhealth.org\/health-library\/uz2225\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">tensing certain muscles<\/span><\/a><span style=\"font-weight: 400;\"> as you breathe in and relaxing them as you breathe out to relieve stress.<\/span><\/li>\n<li aria-level=\"1\"><b>Visualization strategies: <\/b><span style=\"font-weight: 400;\">Use your imagination to induce calmness. Pick an image that makes you feel soothed, like your cozy bed or a beach. Then picture it when anxiety takes hold.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Biofeedback training:<\/b><span style=\"font-weight: 400;\"> This usually involves <\/span><a href=\"https:\/\/www.mayoclinic.org\/tests-procedures\/biofeedback\/about\/pac-20384664\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">wearing a device<\/span><\/a><span style=\"font-weight: 400;\"> that pairs with an app. The device notices when your breathing or heart rate spikes and offers breathing exercises to help slow it down to normal levels.<\/span><\/li>\n<li aria-level=\"1\"><b>Listening to music: <\/b><span style=\"font-weight: 400;\">Some research has found that listening to music can reduce cortisol (aka the stress hormone) levels.<\/span><\/li>\n<li aria-level=\"1\"><b>Exercise:<\/b><span style=\"font-weight: 400;\"> Kassab explains that regular, moderate exercise is an \u201cinstantly gratifying anxiety reduction tool.\u201d Meaning, a quick workout can immediately reduce anxious feelings.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All of these techniques work by changing your brain\u2019s focus so that anxiety symptoms can pass. One key to calming anxiety is also recognizing when and why it is happening. \u201cIf you can sense that it is spiking,\u201d Saxena explains, \u201cthen you can challenge yourself to use the same thought pattern to understand that it is a passing feeling.\u201d<\/span><\/p>\n<h2 id=\"what-s-next\"><span style=\"font-weight: 400;\">What\u2019s next?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u201cAnyone can feel anxious at times, and it\u2019s even more important to realize that feeling anxious <\/span><i><span style=\"font-weight: 400;\">does not<\/span><\/i><span style=\"font-weight: 400;\"> mean something is wrong with you,\u201d Crombie says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re concerned about worsening anxiety, or a sudden onset of anxiety, then it\u2019s important to consult a medical professional. Heathman suggests that you seek a consultation when your anxiety doesn\u2019t resolve with continued practice of relaxation techniques. A person experiencing anxiety may be <\/span><span style=\"font-weight: 400;\">prescribed medication<\/span><span style=\"font-weight: 400;\"> or <\/span><span style=\"font-weight: 400;\">referred for therapy<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kassab also reminds patients that increased anxiety during periods of stress is a normal reaction to an abnormal situation. However, if relaxation and breathing techniques, exercise, and mindfulness aren\u2019t helping curb your anxiety, you should consult a medical professional who will advise you on the next steps to managing the condition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s totally normal to seek out a therapist who can help you learn the strategies described here. For more information on seeking help or treatment or anxiety support, call the National Alliance on Mental Health helpline at 1-<\/span><span style=\"font-weight: 400;\">800-950-NAMI <\/span><span style=\"font-weight: 400;\">or the <\/span><a href=\"https:\/\/www.samhsa.gov\/find-help\/national-helpline\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Substance Abuse and Mental Health Services Administration<\/span><\/a><span style=\"font-weight: 400;\"> helpline at 1-800-662-HELP. You can also contact your insurance company for a list of therapists in your network. If you or a loved one is experiencing suicidal thoughts or self-harm, call the <\/span><a href=\"https:\/\/suicidepreventionlifeline.org\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Suicide Prevention Lifeline<\/span><\/a><span style=\"font-weight: 400;\"> at 1-800-273-8255 or visit the nearest emergency room. 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Sudden anxiety can be triggered by a wide range of factors, including major life events, everyday stressors, or even [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6568","post","type-post","status-publish","format-standard","hentry","category-health-news"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/posts\/6568","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/comments?post=6568"}],"version-history":[{"count":0,"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/posts\/6568\/revisions"}],"wp:attachment":[{"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/media?parent=6568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/categories?post=6568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthmedicinet.com\/review\/wp-json\/wp\/v2\/tags?post=6568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}