How to notice the early signs of a panic attack? Preventative measures for intense anxiety.
The ongoing treatment of panic attacks is a job that requires many tools: step by step guides, breath work, CBT, medication, talk therapy and many more. If you experience panic attacks or need help managing anxiety, reach out to your local mental health resources to become informed and begin your journey to feeling like yourself again.
How to notice early signs of a panic attack? Preventative measures for intense anxiety
Anxiety can manifest in many ways, ranging from concerned thoughts to a full body panic. At Cognito, we understand that general anxiety disorder (GAD) and panic disorder are different, but they present and are managed in similar ways.
There are many tools to manage anxiety symptoms, but when anxiety is severe, extra care is required.
To manage panic attacks, we teach people to notice the seven specific signs that can indicate panic attacks in themselves or others, and what preventative measures to take to avoid anxiety getting out of control. Learning these signs and anxiety management tools can help you better understand and handle panic attacks.
Panic attacks are a symptom of intense periods of anxiety, but how do you recognize the early signs of a panic attack and take precautions?
What are the 7 major signs of a panic attack?
- Physiological Symptoms: Dizziness, nausea, chest pain, shortness of breath, numbness, trembling, sweating, chills, pounding or rapid heart rate
- Reoccurring and frequent panic attacks: One or more panic attack per month
- Avoidance: Avoiding aspects of your life that have become too stressful
- Diagnosis: Your panic attacks are not a result of thyroid issues, asthma, or another diagnosed health complication.
- Irrational fear of dying: Questioning mortality and fearing for your life unexpectedly, and without reason, is an automatic thought that often preempts or accompanies panic attacks.
- Fear of losing control: Being unable to identify the symptoms you are experiencing as signs of a panic attack, can cause some people to feel like they are “going insane.” Fear of having another attack is also a common early sign of recurrence.
- Feeling of detachment and unreality: You feel numb or the people around you don’t seem real. You might feel detached from yourself, which is called depersonalization. You may also feel derealization which is the detachment from your surroundings - this is where numbness is commonly experienced.
What to do if you witness a panic attack?
As panic attack symptoms like increased heart rate can also be early signs of more severe physical health problems like myocarditis (inflamed heart muscle), it's very important to be aware of this, especially when assisting others who might be experiencing a panic attack.
After using your best judgment to determine that someone is having a panic attack, and not another health issue (refer to the 7 signs of a panic attack), start by asking how you can provide assistance. Reassure the person experiencing the attack that this feeling is temporary and will pass soon. Encourage breath work, like box breathing or at least taking slow even breaths. Be sure to approach these situations with compassion, as anxiety induced episodes like panic attacks can be very vulnerable. Always be prepared to call for help, or drive to the hospital if panic attack symptoms can’t get under control or if you suspect additional health concerns.
How to stop your (panic) attack in its track with 5 important steps
- Start by acknowledging that you are having a panic attack and recognize what is happening.
- Control your breathing - Box breathing is a very effective method to stop a panic attack
- Replace your harmful automatic thoughts and schemas with conscious thoughts by stating the facts. “This feeling will pass.”
- Engage your senses.
- As your panic symptoms subside, journal your experience and have lots of notes for your next Cognitive Behavioral Therapy session (CBT).
Having methods to care for yourself during a panic attack is important. Taking steps to prevent panic attacks from ever occurring is part of long term mental health recovery.
Can you prevent a panic attack before it happens? Some panic attacks caused by extreme anxiety may be unavoidable however, you can prepare yourself and set up healthy habits so you have the best chances for success.
Tips to prevent panic attacks:
- Daily breathwork routine - Box Breathing, meditation…
- Ensure to maintain regular exercise - physiological & psychological benefits
- Eat a healthy, ideally low sugar diet.
- Avoid substances like caffeine, nicotine and alcohol as they worsen anxiety symptoms
- Seek therapy - CBT, Talk therapy…
Putting an end to panic
If you experience regular panic attacks, the most common reason for this is unmanaged anxiety.
Identifying anxiety early is important because anxious feelings that lead to panic can be reduced with self awareness, perspective and controlling your breathing. In high stress scenarios, it can often be difficult to rationalize what’s happening to you which is why box breathing and engaging your senses are helpful steps to ground yourself.
The ongoing treatment of panic attacks is a job that requires many tools: step by step guides, breath work, CBT, medication, talk therapy and many more. If you experience panic attacks or need help managing anxiety, reach out to your local mental health resources to become informed and begin your journey to feeling like yourself again. If you need extra help, at Cognito we’re just a click away.
