Panic Attacks: Signs and Coping Techniques

Panic attacks can be terrifying. During an episode, you may feel like you're having a heart attack or that you're going to die. Over 4 million Americans experience panic attacks—if you're one of them, know that effective help is available at Next Step Psychiatry serving Lilburn and Metro Atlanta.

Recognizing Panic Attack Signs

• Sudden, intense anxiety or fear
• Rapid heartbeat or heart palpitations
• Sweating and shaking
• Shortness of breath or feeling like you can't breathe
• Chest pain or discomfort
• Nausea or stomach upset
• Dizziness or lightheadedness
• Feeling detached from reality

Most panic attacks last 5-30 minutes. The fear and physical symptoms can feel overwhelming but aren't dangerous.

How to Stop a Panic Attack

Breathing Exercises

Controlled breathing prevents hyperventilation and calms your nervous system. Try inhaling for 4 seconds, holding for 4, then exhaling for 4.

Recognize It's a Panic Attack

Remind yourself: "This is a panic attack. It's temporary. I will be okay." This can reduce the fear that makes symptoms worse.

Find a Focus Object

Pick an object and notice everything about it—its color, texture, shape. This grounding technique redirects your attention.

Helping Someone Having a Panic Attack

• Stay calm and present
• Ask what they need—don't assume
• Speak in short, simple sentences
• Help them breathe by breathing slowly with them
• Be patient and supportive

Preventing Future Panic Attacks

• Cognitive behavioral therapy (CBT) to address thought patterns
• Regular exercise and aerobic activity
• Avoiding caffeine and alcohol
• Practicing breathing exercises regularly
• Medication when appropriate

Treatment at Next Step Psychiatry

Dr. Aneel Ursani and Fathima Chowdhury PA-C provide comprehensive panic disorder treatment for patients throughout Gwinnett County. We offer medication management and coordinate with therapists for CBT.