How to Stop Panic Attacks Before They Start

If you’ve ever had a panic attack, you know how overwhelming it can feel. Your chest tightens, your heart races, your thoughts spiral, and it feels like you’ve lost all control. I’ve been there, too. The fear of having another panic attack can feel just as consuming as the attack itself. But here’s what I’ve learned: you can stop panic attacks before they even start.

It’s not about sheer willpower or ignoring the signs—it’s about recognizing your triggers, listening to your body, and taking small, intentional steps to prevent the panic from taking hold. Let me walk you through how I’ve managed to stop panic attacks before they begin and how you can, too.

What Causes Panic Attacks?

Panic attacks are your body’s way of responding to perceived danger—even when there’s no real threat. They often arise from a mix of stress, anxiety, and physical or emotional triggers. For me, they would strike seemingly out of nowhere, but over time, I began to notice patterns: certain thoughts, situations, or even physical sensations often preceded them.

Understanding what leads to a panic attack is key to stopping it in its tracks. Let’s look at how to do just that.

How to Stop Panic Attacks Before They Start

Here are the steps that have worked for me. They’re simple, actionable, and designed to help you feel in control before panic takes over.

1. Recognize Your Early Warning Signs

Panic attacks don’t usually come out of nowhere—they build up. I learned to pay attention to the subtle signs, like shallow breathing, feeling lightheaded, or racing thoughts.

What to Do:

• Keep a journal of your symptoms and what’s happening when they appear.
• Ask yourself: What am I feeling in my body? What am I thinking right now?
  The earlier you catch these signs, the easier it is to intervene.

2. Practice Deep Breathing Daily

Panic attacks thrive on shallow, rapid breathing. By practicing deep, controlled breathing regularly, you train your body to stay calm even in stressful situations.

What to Do:

• Try the 4-4-6 technique: inhale for 4 counts, hold for 4 counts, and exhale for 6 counts.
• Practice this when you’re calm, so it becomes second nature when you need it most.

3. Identify and Manage Your Triggers

For me, certain triggers—like crowded spaces or feeling overwhelmed at work—often set the stage for a panic attack. Identifying these triggers helped me prepare for or avoid them.

What to Do:

• Make a list of situations or thoughts that tend to precede your panic attacks.
• Develop a plan for managing or minimizing exposure to those triggers. For example, if work stress is a trigger, break tasks into smaller steps or set boundaries around your workload.

4. Ground Yourself in the Present

Panic attacks often start when your thoughts race into the future or fixate on worst-case scenarios. Grounding techniques help bring you back to the present.

What to Do:

• Use the 5-4-3-2-1 technique:Name 5 things you can see.
  Name 4 things you can touch.
  Name 3 things you can hear.
  Name 2 things you can smell.
  Name 1 thing you can taste.
  Grounding helps interrupt the panic spiral before it gains momentum.
  

5. Challenge Catastrophic Thinking

For me, panic attacks often started with a thought like, What if something terrible happens? Those thoughts would snowball into fear and physical symptoms.

What to Do:

• Write down the thought that’s triggering your fear.
• Ask yourself: Is this thought true? What evidence do I have for or against it?
• Replace it with a calmer thought, like: I’ve felt this way before, and I got through it.

6. Move Your Body

Sometimes, the energy buildup in your body fuels a panic attack. Gentle movement can release that tension and reset your nervous system.

What to Do:

• Go for a walk, stretch, or do some light yoga.
• Focus on the physical sensations of movement, like the feeling of your feet on the ground or the stretch in your muscles.

7. Create a Pre-Panic Plan

Having a plan in place can make all the difference. When I started noticing my early signs of panic, I’d refer to a list of calming activities I’d prepared ahead of time.

What to Do:

• Write down a list of strategies that work for you, like deep breathing, grounding exercises, or calling a friend.
• Keep this list handy—in your phone, wallet, or somewhere easy to access.

8. Practice Regular Self-Care

Panic attacks often strike when you’re running on empty. By taking care of yourself consistently, you can reduce your overall stress levels and make panic attacks less likely.

What to Do:

• Prioritize sleep, hydration, and balanced meals.
• Schedule regular “me time” to relax and recharge, whether that’s through meditation, reading, or a hobby you enjoy.

Why Prevention Matters

For years, I thought panic attacks were unavoidable, but learning to recognize and address the early signs gave me a sense of control I didn’t think was possible. Prevention isn’t about avoiding all stress—it’s about building resilience and giving yourself the tools to navigate challenges without letting panic take over.

Let’s Work Together to Stop Panic Attacks

If panic attacks are interfering with your life, you don’t have to face them alone. I’d love to help you identify your triggers and develop a plan to regain control.

I’m offering a free discovery call, where we’ll:

• Pinpoint the early warning signs of your panic attacks.
• Explore strategies tailored to your unique needs.
• Create a personalized plan to help you feel calm and in control.

Take that first step and book your free call here. Together, we’ll work on stopping panic attacks before they start.

Panic attacks don’t have to define you. With the right tools and support, you can take back control and live a life free from fear. I’m here to help you every step of the way—you’ve got this.