How can I learn to recognize the triggers of my panic attacks?

Write. After a panic attack write down what your panic attack was like, how long and how intense it was. Then write what you were doing before, what you did when it stopped, what surroundings or people you were with when the panic attack occurred, and eventually, you may realise a pattern.

i found keeping a journal of when my attacks happened helped me map what was triggering them and what was helping them move along

When you feel panicky, if you can notice what caused it. Also situations or people that make you uneasy, if its a person their characteristics

Take a moment to think about what's happening around you when these panic attacks present themselves. Are you around a lot of people? Did you feel claustrophobic at the time? Did you have an important interview? Look for a pattern and work from there.

We can do it be being a little mindful about our surroundings and our natural reaction to it. Normally the causes of panic attacks are very easy to pin-point, when it is coming from a particular thought or incident related thing. But when the cause gets jumbled up in a series of events, it is better to look at things with a' from a whole to a part' method which means to slowly deduct the addendum events and find out the one which triggers the panic attack. Once you successfully find out the causes, it is important to understand the causes and the nature of the trigger, which is related to the cause. Another best way is to note down the causes in a small notepad, which is the next step. Writing it down helps us to identify where the problem is lying...and with that we can always make an attempt to self-motivate ourselves against such negative thoughts which bring in panic attacks

Right before you start panicking think about what happened right before and what usually stresses you out

I started recording my panic attacks to try and figure out the pattern. I'd note the place, how I was feeling, certain thoughts that kept reoccurring, etc. Soon enough I could see what was triggering me and by recording it in so much detail, I could also track my improvement and see which coping mechanisms worked better.

This may be easier said than done, but when you come down from your panic attack, if you'll reflect on the events leading up to the panic attack, maybe you can become cognizant of your triggers. There's a term called metacognition which simply means "thinking about thinking." Try to pay attention to your unconscious-to-conscious thoughts during a panic attacks. They may also lend a clue.

The first would be that your breath is a bit too panty, like you ran. As soon as that starts, you'll know. Progressing, it can go to anything else. Not everyone has breath as the first. Try to ask a witness(close friend maybe) to observe you next time and check your first symptom.

Keep a journal of all the triggers that have brought on panic attacks and try to identify a pattern.