Can anxiety kill you? Here’s what you need to know

Stress & Anxiety

Sep 1

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Anxiety sometimes feels like it will kill you, but it isn’t actually life-threatening. Here’s why it feels so intense, along with 9 tips to help ease your fear when it spikes.

Imagine you’re in the grocery store, halfway through your list, when your chest tightens. Your heart begins to race, and suddenly it feels hard to breathe. Maybe you grip the handle of the cart, trying to stay upright. Could it be your heart? Maybe you’re about to pass out… or worse.

This is how anxiety shows up for many people: without warning or a clear trigger, but with symptoms that feel terrifyingly real. So, it’s natural to feel like something awful is about to happen.

If you’ve ever wondered whether anxiety could actually kill you, you’re not alone. While the fear and physical symptoms anxiety can bring are real, it isn’t fatal. Here’s everything you need to know about why anxiety can feel so intense, what’s happening in your body, and how to steady yourself when it spikes.

Can anxiety kill you?

Anxiety can’t kill you, but an anxiety attack can mimic symptoms of other life-threatening conditions, such as a heart attack or stroke. It’s common for your heart to feel like it's pounding out of your chest or for every breath to feel like a struggle, which leads people to mistake anxiety attacks for medical emergencies.

Extensive research and clinical experience show that even the most severe anxiety attacks are not physically harmful. They rise, peak, and pass. And while you may feel exhausted afterward, you’re most likely safe. (Of course, if an anxiety attack lasts longer than what seems normal for you, reach out to a medical professional.)

This doesn’t make the experience less valid. Anxiety can feel unbearable — and that feeling deserves to be met with compassion and care. But knowing that the fear isn’t fatal can offer a sense of control when everything else feels out of reach.

Why extreme anxiety can feel life-threatening (but isn’t)

When anxiety spikes, your brain tells your body that you’re in danger, even if you’re not. This triggers your fight-or-flight response, causing your nervous system to flood your body with stress hormones like adrenaline.

During this response, your heart races, your breath quickens, and your senses sharpen. It’s a survival mechanism — but when the danger is internal, not physical, those changes can feel overwhelming. And because these symptoms mimic serious health issues, like heart attacks, it’s easy to assume the worst.

But unlike major medical emergencies, anxiety typically follows a predictable arc. It builds, peaks, and then fades slowly over time. Looking out for that familiar arc can help you remember that you’re safe.

9 symptoms of an anxiety attack

There’s no one way that anxiety manifests, but there are common symptoms that tend to show up during an anxiety attack. Here are nine of them:

Racing heart or heart palpitations: You might feel like your heart is pounding, fluttering, or skipping beats.
Shortness of breath or hyperventilation: Breathing may feel fast, shallow, or difficult.
Chest pain or tightness: This can mimic the feeling of a heart attack and is usually the most distressing symptom.
Dizziness or lightheadedness: You could feel like the room is spinning, or like you’re about to faint.
Tingling or numbness: Due to changes in blood flow or breathing, you might feel numbness or tingling in your hands, feet, or face.
Nausea or stomach discomfort: Your digestive system slows down during stress. This can cause nausea, cramping, and bloating.
Sweating or chills: Your body temperature might fluctuate as your nervous system revs up.
Shaking or trembling: Muscles may become tense or twitchy, especially in your hands.
Feeling detached: You feel like you’re watching your life from outside your body. This is known as derealization or depersonalization.

What are the long-term health impacts of anxiety?

Chronic stress and anxiety can wear your body down over time. When you live in a constant state of alertness, your heart, digestion, sleep, and immunity can all take a significant hit.

To clarify, this doesn’t mean long-term anxiety causes irreversible harm. It means your body may need care and support to recover from the effects of ongoing stress. Taking your anxiety seriously isn’t about fear — it’s about protecting your wellbeing.

Here are some of the most common long-term effects that can arise if you leave your anxiety untreated.

Cardiovascular strain: High blood pressure and increased heart risk
Digestive issues: Nausea, IBS, and appetite changes
Sleep disruptions: Insomnia and parasomnias
Muscle tension: Headaches and physical pain

How to cope with anxiety attacks: 9 tips to manage your symptoms

When an anxiety attack strikes, it can feel like you’re losing control of your body and your mind. The key is helping your body and mind reconnect to safety.

Here are nine tools to turn to when anxiety strikes. Not every tool will work for you (or work every time), but having a few options in your pocket can make those intense moments feel a bit more manageable.

1. Name what’s happening

Putting a name to the experience can help shift your mindset from “I’m in danger” to “I’m having an anxiety response.” This reframe can help take the edge off.

You might say to yourself:

“I’ve felt this before. It was uncomfortable, but it passed.”
“My body is trying to protect me. I’m safe, even if it doesn’t feel like it.”

2. Try the 5–4–3–2–1 grounding method

This technique can help you reconnect with the present by tuning into your senses.

To do it, slowly name five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste.

💙 Try the 5-4-3-2-1 grounding technique during this meditation led by Tamara Levitt.

3. Breathe with purpose

Slow breathing can help calm your system down, especially when it’s intentional and focused on a longer exhale.

To try it, inhale through your nose for a count of four, hold for 1–2 seconds, and then exhale slowly through your mouth for a count of six. Then repeat for a few rounds.

💙 Calm your body by listening to the Guided Breathing To Release Tension session with Dr. Julie Smith.

4. Use the S.T.O.P. method

Create a little space between you and your stress response with this quick mindfulness exercise:

S – Stop what you’re doing
T – Take a breath
O – Observe what’s happening (internally and externally)
P – Proceed with intention

5. Engage your body

Physical grounding can help bring you back into your body and away from overwhelming thoughts.

You could ground yourself by pressing your feet firmly into the floor, shaking out your hands, or gently rolling your shoulders.

6. Cool down with temperature

If you’re feeling overheated or panicky, splash cold water on your face or hold an ice pack. You could also step outside into the fresh air.

Changing your physical state can help your body recognize that you’re safe. It can also slow your heart rate and your breathing.

7. Have a mental happy place ready

Picture a place where you’ve felt peaceful or protected, like a quiet beach, a cozy room, or a mountain trail. Then try to recall every detail like the sounds, textures, smells, and colors.

Revisiting this image can help you step out of the current moment and give your nervous system a visual anchor to settle into.

8. Speak to yourself like a friend

Anxiety often comes with a side of self-judgment: Why am I like this? I should be over this by now. That kind of thinking only adds pressure.

Instead, try placing a hand on your chest and saying something you’d offer a friend:

“This is hard, and I’m allowed to feel overwhelmed.”
“I’m doing the best I can in this moment.”

These small acts of self-compassion can help reduce fear and soften shame .

💙 Practice being kinder to yourself with Tara Brach’s Radical Self-Compassion series.

9. Have a post-anxiety plan

When the wave passes—and it will—your nervous system may feel drained. Support your recovery with something gentle:

A walk or gentle movement
A snack or warm drink
Journaling what helped (or didn’t)
Talking to someone you trust

You don’t have to “bounce back” instantly. The goal is to slowly re-regulate and remind your body that it’s safe.

Can anxiety kill you FAQs

Can extreme anxiety kill you?

Extreme anxiety cannot cause death on its own. With that said, chronic stress can have long-term effects on your health. It can increase your risk for heart disease, and it can disrupt your immune system.

That’s why it’s important to care for your nervous system and seek support when anxiety starts to interfere with your quality of life.

Why does anxiety make my chest hurt or heart race?

Chest pain and a racing heart are two of the most common symptoms of anxiety. When your brain senses a threat, it tells your body to prepare for action. Your heart then speeds up to circulate blood quickly. It can also cause your muscles, including those around your chest, to tighten up.

This can create a tight, constricted feeling that mimics the symptoms of something more serious. While it’s always wise to rule out medical causes if you’re unsure, chest discomfort from anxiety is common and not a sign of heart failure.

What’s the difference between an anxiety attack and a panic attack?

These terms are often used interchangeably, but there are some key differences. Panic attacks tend to come on suddenly, without warning, and peak quickly — often within 10 minutes. They usually involve intense physical symptoms like rapid heartbeat, sweating, trembling, and a fear of dying or losing control.

Anxiety attacks, on the other hand, typically build more gradually and are often linked to a specific worry or stressor. They may last longer and involve a mix of mental and physical symptoms, like restlessness, tension, and racing thoughts.

How long does an anxiety attack last?

Anxiety attacks can last for extended periods, ranging from hours to days or even months in extreme cases. If you feel like your anxiety is lasting longer than you feel comfortable with, reach out to a medical professional to rule out a medical emergency.

When you’re in the midst of an anxiety attack, try to look for ways to regulate your nervous system and bring yourself back to the present. Doing this can help shorten your episode and also reduce its intensity.

What can help calm anxiety when it feels out of control?

When anxiety feels overwhelming, look for ways to help your body and mind feel safe again. Some techniques that can help you do this are slowing your breathing, planting your feet on the floor, and naming what’s real in this moment. Visualization, self-talk, and movement can also help interrupt the cycle.

Reaching out to a friend or therapist can also make a significant difference. Remember, you don’t have to go through it alone.

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Calm Editorial Team