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Your mind is racing and you’re looking for a way to stop it. This blog post will help you learn what you should do when you feel a panic attack coming on. If you are struggling with [anxiety](https://insytepsychiatric.com/blog/what-you-can-do-to-reduce-your-anxiety/) attacks or have recurring [symptoms of anxiety](https://insytepsychiatric.com/blog/how-to-know-if-your-anxiety-is-a-result-of-a-larger-problem/), don’t hesitate to find the help you need by speaking to the specialists at Insyte Psychiatric in East Brunswick. ## Signs Of An Oncoming Panic Attack Panic attacks can come on suddenly and without warning, however, most panic and anxiety attacks have some preliminary warning signs. Recognizing and noticing these signs can help you avoid or minimize the attack and its effects. There are many different types of panic attacks, but they all share the same signs. ### Common Signs of a Panic Attack - chest pain - lightheadedness - rapid breathing - feelings of unreality - increase heart rate or feeling of increased heart rate - labored breathing - shortness of breath - dizziness - stomach pains - nausea - shaking The scariest part of having a panic attack is often the symptoms themselves. These physical symptoms are the result of a chemical reaction in the brain that is triggered by intense fear. Most attacks usually do not last very long and symptoms should subside after 10 minutes or less. ## How To Stop A Panic Attack When You Feel It Coming On ### Identify It Identifying a problem has great psychological importance. Saying it out loud reminds you that you are separated from this attack and that these attacks are temporary and will pass in a few minutes. ### Recognize That You Are Not In Danger The definition of a panic attack is the feeling of danger; it is your “fight or flight” mechanism triggering at the wrong time. Recognize that this is a feeling of danger, not an actual threat. ### Take Deep Breaths Shortness of breath often comes simply from taking shallow breaths during a panic attack. You can consciously combat this by taking slow and deep breaths. You can use the 4-4-4 method. Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Deep breaths will send more oxygen into your body and help reinforce the idea that you are not in any immediate danger. ### Sensation Focusing (Distraction Technique) To reduce overstimulation and the overwhelming sense of helplessness that often accompanies a panic attack, some people use a sensation focus distraction technique. An easy way to remember this is the 5-4-3-2-1 method. Focus and find 5 things you can *see*, 4 things you can *hear*, 3 things you can *touch/feel*, 2 things you *smell*, and 1 thing you can *taste*. Focus all of your attention on each sense and be actively involved in that focus point. The goal is not to get through all of the senses, but instead to be so focused that your anxious feelings fade away and disappear. ### Be Mindful of Your Thoughts It is expected to have negative and false thoughts racing through your mind during a panic attack. You may be convinced that the episode will last forever or that you will die. Do not let those thoughts spiral out of control. You can separate yourself from your thoughts by simply observing them and challenging their validity. Imagine your thoughts as a close friend sharing their worries and exaggerations. You can listen and address each thought one at a time and support your own recovery. Facebook Twitter Email LinkedIn Pinterest WhatsApp [PrevPreviousWhat You Can Do To Reduce Your Anxiety](https://insytepsychiatric.com/blog/what-you-can-do-to-reduce-your-anxiety/) [NextHow To Know If Your Anxiety Is A Result Of A Larger ProblemNext](https://insytepsychiatric.com/blog/how-to-know-if-your-anxiety-is-a-result-of-a-larger-problem/) ## Telehealth Psychiatric Care in East Brunswick and New Jersey ##### At our office, you will always be our number one priority. Dr. Keise did an amazing job with my anxiety and fear during our initial consultation. At her office, I felt cared for and respected. The patient experience was streamlined and efficient. I highly recommend Insyte Psychiatric for your mental health needs.  Leslie L. I have battled with anxiety and depression for the past ten years. After trying multiple counselors and treatment methods, I have found my home at Insyte Psychiatric. The providers at Insyte were extremely professional and offered me multiple treatment options based on my needs.  Randy E. The Insyte therapists deserves nothing but praise! Our telepsych appointment went great. After speaking with my provider, I am confident that they will be able to help my family through our situation. I am looking forward to what the future has in store\!  Demetrius A. I initially went in for guidance with my OCD and ADHD. The providers were all extremely welcoming and welcomed me in with open arms. After guiding me through the process, my provider offered a few treatment options tailored around my story. Amazing professionalism and passion.  Jessica T. ## News & Updates [](https://insytepsychiatric.com/blog/when-is-medical-intervention-needed/) Blog ### [When is Medical Intervention Needed?](https://insytepsychiatric.com/blog/when-is-medical-intervention-needed/) Mental health conditions can escalate into severe tragedies because they are more common than people realize. People with mental health conditions tend to live their [Read More »](https://insytepsychiatric.com/blog/when-is-medical-intervention-needed/) June 25, 2021 [](https://insytepsychiatric.com/blog/what-you-should-do-before-you-have-a-panic-attack/) Blog ### [What You Should Do Before You Have A Panic Attack](https://insytepsychiatric.com/blog/what-you-should-do-before-you-have-a-panic-attack/) When you start to feel a panic attack coming on, it can be hard to know what to do. Your mind is racing and you’re [Read More »](https://insytepsychiatric.com/blog/what-you-should-do-before-you-have-a-panic-attack/) July 12, 2022 [](https://insytepsychiatric.com/blog/what-you-can-do-to-reduce-your-anxiety/) Blog ### [What You Can Do To Reduce Your Anxiety](https://insytepsychiatric.com/blog/what-you-can-do-to-reduce-your-anxiety/) How Does Practicing Deep Breathing Help With Anxiety? You may not notice, but when you’re anxious or stressed, your breaths tend to be shallow and [Read More »](https://insytepsychiatric.com/blog/what-you-can-do-to-reduce-your-anxiety/) July 5, 2022 [Read more](https://insytepsychiatric.com/blog/) ##### Get the care you deserve : 732-515-5089 ## Contact Insyte Psychiatric [](https://insytepsychiatric.com/) ##### Now accepting telepsych appointments - [732-515-5089](tel:732-515-5089) - 732-515-4015 - [Info@insytepsychiatric.com](mailto:info@insytepsychiatric.com) - Monday-Friday: 8am-8pm - [**Credit Card Authorization**](https://app.practice.md/directory/practices/insyte/payment_authorization) [Facebook](https://www.facebook.com/InsytePsychiatric/) [Instagram](https://www.instagram.com/insyte_psychiatric/) [Twitter](https://twitter.com/InsytePSY) [Map-marker-alt](https://g.page/r/Cb-k-iRGWRawEAE) [Comment-dots](https://businessreviewcentral.com/insyte-psychiatric/) Designed by [O360®](https://o360.com/)

When you start to feel a panic attack coming on, it can be hard to know what to do. Your mind is racing and you’re looking for a way to stop it. This blog post will help you learn what you should do when you feel a panic attack coming on. If you are struggling with [anxiety](https://insytepsychiatric.com/blog/what-you-can-do-to-reduce-your-anxiety/) attacks or have recurring [symptoms of anxiety](https://insytepsychiatric.com/blog/how-to-know-if-your-anxiety-is-a-result-of-a-larger-problem/), don’t hesitate to find the help you need by speaking to the specialists at Insyte Psychiatric in East Brunswick. ## Signs Of An Oncoming Panic Attack Panic attacks can come on suddenly and without warning, however, most panic and anxiety attacks have some preliminary warning signs. Recognizing and noticing these signs can help you avoid or minimize the attack and its effects. There are many different types of panic attacks, but they all share the same signs. ### Common Signs of a Panic Attack - chest pain - lightheadedness - rapid breathing - feelings of unreality - increase heart rate or feeling of increased heart rate - labored breathing - shortness of breath - dizziness - stomach pains - nausea - shaking The scariest part of having a panic attack is often the symptoms themselves. These physical symptoms are the result of a chemical reaction in the brain that is triggered by intense fear. Most attacks usually do not last very long and symptoms should subside after 10 minutes or less. ## How To Stop A Panic Attack When You Feel It Coming On ### Identify It Identifying a problem has great psychological importance. Saying it out loud reminds you that you are separated from this attack and that these attacks are temporary and will pass in a few minutes. ### Recognize That You Are Not In Danger The definition of a panic attack is the feeling of danger; it is your “fight or flight” mechanism triggering at the wrong time. Recognize that this is a feeling of danger, not an actual threat. ### Take Deep Breaths Shortness of breath often comes simply from taking shallow breaths during a panic attack. You can consciously combat this by taking slow and deep breaths. You can use the 4-4-4 method. Inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Deep breaths will send more oxygen into your body and help reinforce the idea that you are not in any immediate danger. ### Sensation Focusing (Distraction Technique) To reduce overstimulation and the overwhelming sense of helplessness that often accompanies a panic attack, some people use a sensation focus distraction technique. An easy way to remember this is the 5-4-3-2-1 method. Focus and find 5 things you can *see*, 4 things you can *hear*, 3 things you can *touch/feel*, 2 things you *smell*, and 1 thing you can *taste*. Focus all of your attention on each sense and be actively involved in that focus point. The goal is not to get through all of the senses, but instead to be so focused that your anxious feelings fade away and disappear. ### Be Mindful of Your Thoughts It is expected to have negative and false thoughts racing through your mind during a panic attack. You may be convinced that the episode will last forever or that you will die. Do not let those thoughts spiral out of control. You can separate yourself from your thoughts by simply observing them and challenging their validity. Imagine your thoughts as a close friend sharing their worries and exaggerations. You can listen and address each thought one at a time and support your own recovery.