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Health Education

How to get a sudden spike in anxiety under control

Use this guide to identify triggers—and find strategies to help control symptoms
By | Updated on Jul. 30, 2024 Medically reviewed by Scott Dershowitz, LMSW, CMC
A zen man represents sudden onset of anxiety

Key takeaways

  • A 2020 American Psychiatric Association poll indicates a significant increase in Americans feeling more anxious than in previous years.

  • 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.

  • 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’s focus.

  • It’s normal to experience anxiety, and if relaxation techniques don’t alleviate it, consulting a medical professional for possible medication or therapy is advised.

In this article:

Whether you’ve lived with an anxiety disorder 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—one that’s being experienced by more and more people.

According to a 2024 poll released by the American Psychiatric Association (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%).

“When you consider the significant stressors brought on by economic uncertainty, social unrest, and bitter political divisions—it is completely understandable why so many more people are feeling more anxious than ever before,” says Tonya Crombie, Ph.D., author of Stop Worrying About Your Anxious Child.

Here, learn what causes a sudden onset of anxiety, and how it can be managed.

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What causes sudden onset of anxiety?

A sudden onset of anxiety can be triggered by a plethora of things—from a major event, like a death in the family, to everyday stressors, such as work or budget worries—but sometimes it can be caused by seemingly nothing at all—or even issues you’re not consciously aware of. 

“Our brains are designed to monitor for danger and let us know when these signs appear,” says Karin Kassab, MA, psychologist and CEO of Clarity Counseling Center. “Although it can feel like it at times, anxiety is not your enemy. It’s your brain trying to keep you safe. Think about your anxiety as a security system that’s just a little too sensitive.” 

Abrupt feelings of nervousness and apprehension are often caused by a specific anxiety trigger. “It could be a conversation or a place or a smell that triggers anxiety,” says Silvi Saxena, MSW, LSW, a licensed therapist at Choosing Therapy. “It can be a result of focusing thoughts on something that is stressful and worrisome, something that doesn’t 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.” As a result, it’s crucial to try to understand your anxiety triggers in order to find ways to manage it.

Can someone suddenly develop anxiety?

Unfortunately, anxiety can affect anyone at any time, and the often sudden onset can be disconcerting. “Anxiety disorders are one of the most commonly reported mental health concerns,” Kassab explains. In fact, 31% of people will experience an anxiety disorder at some point during their lives.

It’s worth noting that anxiety can come and go suddenly, especially if it’s linked to a difficult event or situation. “A 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,” Saxena says. 

Meanwhile, psychiatrist Jared Heathman, MD, explains that “while anxiety can be triggered by certain stressful stimuli, it can also be random and equally debilitating.” Either way, there are things you can do to manage an anxiety or panic attack when it starts.

Licensed clinical psychologist Aaron Weiner, Ph.D., says, “Anxiety spikes are an activation of the body’s ‘fight-or-flight’ system, a hardwired physiological reaction to when we think we’re in danger in some way.” Because of that, we can anticipate some of the following symptoms of a panic attack: 

  • Heart palpitations or a pounding heartbeat
  • Becoming hot or dizzy
  • Unexplained sweating
  • Shortness of breath
  • Trembling or tensing
  • Feeling like you lack control of a situation

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How can I calm my anxiety fast?

Medication is an option for long-term anxiety. But, it is not always an instant fix. Anti-anxiety medications, such as Ativan, Klonopin, or Xanax, can work quickly—within minutes or hours. Antidepressant medications, sometimes used to treat anxiety, can take a few weeks to reach maximum effectiveness. As Heathman explains, “Medication can take much longer to work as medication must be ingested, digested, absorbed, and then transferred in the bloodstream.” 

If you’re experiencing anxiety for the first time or you’re having an unexpected spike of anxiety, there are some techniques you can employ in the moment to help with your developing symptoms. “Sudden onset anxiety is best controlled with relaxation techniques,” Heathman says, which “can work instantly after being employed.” Some calming strategies include:

  • Deep breathing: “Deep breathing is very effective as it helps to calm the autonomic nervous system,” explains Saxena. There are many relaxing deep breathing techniques. 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.
  • Meditation: “Mindfulness—remembering that the anxious state is temporary and will pass—can help. Move into an environment that allows you to use all your senses; this helps reduce symptoms of anxiety,” says Saxena. Many mindfulness techniques can help anxiety, such as listening to guided recordings or coloring mandalas while focusing on the present moment.
  • 5-4-3-2-1 technique: 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.
  • Progressive muscle relaxation: When you feel anxious, your muscles are likely to tense up. This technique involves tensing certain muscles as you breathe in and relaxing them as you breathe out to relieve stress.
  • Visualization strategies: 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. 
  • Biofeedback training: This usually involves wearing a device 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.
  • Listening to music: Some research has found that listening to music can reduce cortisol (aka the stress hormone) levels.
  • Exercise: Kassab explains that regular, moderate exercise is an “instantly gratifying anxiety reduction tool.” Meaning, a quick workout can immediately reduce anxious feelings.

All of these techniques work by changing your brain’s focus so that anxiety symptoms can pass. One key to calming anxiety is also recognizing when and why it is happening. “If you can sense that it is spiking,” Saxena explains, “then you can challenge yourself to use the same thought pattern to understand that it is a passing feeling.”

What’s next?

“Anyone can feel anxious at times, and it’s even more important to realize that feeling anxious does not mean something is wrong with you,” Crombie says. 

If you’re concerned about worsening anxiety, or a sudden onset of anxiety, then it’s important to consult a medical professional. Heathman suggests that you seek a consultation when your anxiety doesn’t resolve with continued practice of relaxation techniques. A person experiencing anxiety may be prescribed medication or referred for therapy.

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’t helping curb your anxiety, you should consult a medical professional who will advise you on the next steps to managing the condition.

It’s 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 1-800-950-NAMI or the Substance Abuse and Mental Health Services Administration 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 National Suicide Prevention Lifeline at 1-800-273-8255 or visit the nearest emergency room. Don’t be afraid to seek emergency care when your symptoms are severe!

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