Panic attacks can happen without any warning at all. However, a majority of panic attacks have some warning signs that happen long before the attack. Learning to recognize these warnings can help you avoid and minimize the attacks and the effects on your mental and physical health.

7 Common Signs of a Panic Attack 

• Chest Pain (can be an indicator of a cardiac health issue)
• Lightheadedness
• Rapid/Shallow Breathing and Shortness of Breath
• Increase heart rate (or the feeling of increased heart rate)
• Dizziness
• Nausea &/or Stomach Pains
• Shaking 

Often, the scariest part of a panic attack is the symptoms that you feel. These physical symptoms are the result of a chemical reaction in your body that is triggered by intense fear. This feeling is equal to the “fight-or-flight” response people have during a life-threatening situation. Most attacks usually do not last very long and will subside after a few minutes, but the physical and emotional toll can last much longer. That is why preventing and minimizing anxiety through therapy and lifestyle changes is the main goal of anxiety treatment. 

How To Stop A Panic Attack When You Feel It Coming On

My patients have my direct phone number and I strive to provide 24/7 emergency care to help my patients deal with the most difficult situations. The goal of treatment is not to wait until these emergencies happen to get help. Instead, together we will find and practice strategies that will improve your mental health and help you gain control of your anxiety.

Step 1: Identify It

Identifying a problem has great psychological benefits. Remember that these attacks are temporary and will pass in a few minutes. Realize that you are not the cause of these attacks, this is a treatable health concern that you can overcome.

Step 2: You Are Not In Danger

As I mentioned before, the definition of a panic attack is the feeling of being in danger. Recognize that your “fight-or-flight” response is going off at the wrong time. You can then challenge your anxiety and help yourself end the fear response.

Step 3: 

Deep Breathing

Panic attacks can make you unintentionally take quick shallow breaths. Doing so can keep you in a fearful state and prolong the anxiety attack. That is why taking slow, deep breaths is often a huge part of relaxation meth Use the 4-4-4 method. In for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Deep breathing will increase the oxygen in your body and remind your body that it is not in danger.

Sensation Focusing

Panic attacks are often accompanied by overstimulation and a feeling of helplessness. Sensation focusing is a distraction technique that can help overcome those feelings by providing a distraction; that’s why it is also known as the distraction technique. A quick distraction technique is the 5-4-3-2-1 method. To use this technique, find and focus on:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Focus all your attention on each of your senses. The goal is not to get through the list quickly. The goal is to be so focused on 1 sense at a time, that your anxiety fades. You are actively choosing to feel calm and focused.

All of these tips and techniques are a great starting point for dealing with anxiety and panic attacks. Still, the best solution is to talk to a specialist and work on a treatment plan together. If you are tired of the fear, helplessness, annoyance, and exhaustion that anxiety brings, call or schedule an appointment with me, Dr. Linda Berlin, and together we can help you improve.