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How can I bring myself down once I have started to have a Panic Attack?

25 Answers
Last Updated: 08/25/2020 at 5:16am
1 Tip to Feel Better
United States
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JaNaè Taylor, PhD, LPC

Licensed Professional Counselor

I work to provide culturally tailored services to my clients through support, advocacy, and reflection.

Top Rated Answers
CuppyCake88
December 12th, 2014 4:00pm
Once I start to experience a Panic Attack, it means that I am in a loop of negative thoughts,the worse case scenarios. terrible worries and gruesome images in my head. The more I focus on the the more power I give them, that is who when I start to panic I immediately, do an intervention on my focus point. Doing something physical ( drink water, focus on breathing , hug a person, splash your face with water ) or verbalize what you are thinking/ going through. For me it is important that I express the fear, that I admit that I am having a Panic Attack then I resist less and then it is over sooner. It is never easy for me to go through a panic attack , but when I do , I tell to myself : I been through this 1000 times and survived, I will survive this one as well. And I trust that I will live. If not, if I die then it is ok because I will not feel anything so it is ok. ¨ That is is short how I approach my Panic Attacks .
WarmthInWinter
December 10th, 2014 9:14pm
The thing that best helps me when I feel myself starting to have a panic attack is to focus on my breathing. It can be hard sometimes, but when I am able to breathe deeply through my nose and out my mouth, feeling the sensations in body, it gives me something else to focus on. Also, when we start to calm the body down, the mind follows suit. :) Releasing the tension in my body and muscles also helps. I do this by lying down in a quiet and/or dimly lit room, clenching individual muscles and then releasing them. The relaxation really helps. It is important to remember that no matter how bad it might feel, it will pass and you won't feel this way forever.
ButterflySparkle34spreadyourwingsandfly
December 12th, 2014 11:50am
Ways to bring one's self down from a panic attack is practice deep breathing. Distract your mind from the fear by creating a diversion one example is to count from 100 backwards. Think of a place where you feel safe and at peace imagine that place. You can add more detail to the image that you are thinking about. This way you are focusing on the image. Keep a journal of your panic attacks and what triggered it. Which then looking back at what your fear was and what triggered it. You can look back on it and it may help you better handle your anxiety. Other things that may also help is exercise, music, cleaning, drawing and even calling a friend.
Anonymous
December 11th, 2014 12:37am
Speaking from personal experience, there's a few different things that have helped me during a panic attack, but remember that everyone is different. One thing that helped me a lot is taking deep breaths. Try breathing in for 4 seconds, holding it for 7, and breathing out for 8 seconds. Also, think of things that make you calm, like maybe a song that you like and listen to it until you feel better. Hope this helped!
CallMeSharon
December 14th, 2014 7:08pm
I think the first thing to do when having a panic attack is to recognize it and tell yourself "I am having a panic attack". Not "I'm OK and there's nothing wrong". Acknowledge your feelings. But also know that it's OK. "I am having a panic attack right now but I will make it through it". And then start practicing a breathing exercise, slow and gentle. In through your nose, out through your mouth. Focus on your breathing and nothing else.
ListeningGamer
December 11th, 2014 8:06am
A lot of the time doing a hobby you enjoy or just simply sitting and reflecting on the good things that have happened in your life can be good for bringing yourself down from a panic attack. Just let yourself have a moment for you. Step aside and take a deep breath.
Anonymous
December 18th, 2014 3:14am
Try breathing deeply. Do it 10 second increments. Also try to think of calming thoughts. If you are in a public area, make sure there are people who will help you
FeatherFish
December 22nd, 2014 12:22am
I like to use a grounding technique. I take some deep breaths and focus on my five senses - taste, touch, smell, hearing, and sight - and try to list 3-5 things I can sense.
PerplexingMystery
March 15th, 2015 2:22pm
once signs of a panic attack occur, there are a number of things you can do. firstly try and continue what youre currently doing and that can help get rid of of the anxious feelings, if that fails then i find trying to positively assure myself that i am in no real danger sometimes helps
sheilswheels
April 26th, 2015 5:07pm
I suffer from panic attacks. The first important thing to remember is that you are safe and you will not come to any harm. The body has a limited store of adrenalin which is what surges through the body during a panic attack. This can be known as "fight or flight" mode. This causes all of the horrible symptoms that come with a panic attack. Personally when I feel a panic attack starting, I find some relaxation exercises on YouTube. Mindfulness meditations and body scans are particularly good. I try really hard to engage with them and make myself as comfortable as possible.
Storm48
April 30th, 2015 8:49pm
I try to create the image of a "STOP" sign in my head. I image the sign and spell out the word while taking deep breaths. It helps to distract you from the panic/anxiety, and really helps to calm you down. I've also found that playing math/puzzle based games (such as sudoku or minesweeper) really help, as it shifts gears from the right side of your brain (the emotional side) to the left side of your brain (the logical side).
MoonShineMouse
May 17th, 2015 2:10am
Visualize a place where you feel happy and at peace. Focus on something around you and say out loud all the little details of what you've found. If you're visualizing a place that brings you peace say what it looks like. Make note of every little aspect of it. This helps to anchor yourself to something more solid and real.
AmeliaPond17
May 30th, 2015 9:04pm
Breathe in for seven seconds, hold it for eight seconds, and then exhale for four seconds. Repeat this until you begin to calm down. Water also helps sometimes too
Anonymous
June 23rd, 2015 12:41am
Put on some music that you like. Sit down and close you eyes and just breath slowly. Think of the breathing and nothing else. Try to ground yourself.
hopefulMoment62
September 22nd, 2015 1:57pm
Breathe!!! I suffer from panic attacks and the only thing that settles me is the more I breathe...and slowly.
SecretKeeperForever32
September 29th, 2015 4:11am
Coping with anxiety can be a pain when you have panic attacks. One method I use to control myself during panic attacks is to find things in the room that are familiar. I call this technique grounding. I find three things I can touch and reminisce on their texture, a thing I can smell, and two things I can hear. If it doesn't work the first time, I find another set of 3,2,1 things until I have fully directed my attention to focusing on grounding myself and the objects and gotten my mind off of what has caused the panic.
musiccat
October 12th, 2015 3:46pm
I know this might not be everyone's best cure but for me, it is. If you can, take out something to listen to music on, find a song maybe your favourite song, one that normally just makes you happy, play that song and listen to each individual element, maybe the drums guitars and vocals, dissect the song. while doing this also try and stay concious of your breathing and slow it right down. hopefully, this distracts you and calms you down. thats what i normally, do good luck
Anonymous
June 27th, 2016 7:21pm
Breathe in through your nose for 3 seconds, out through your mouth for 3. Do this 12 times, it works wonders.
lonestar87
July 11th, 2016 4:53pm
Focus on your breathing and slow it down. Find something in the room you can focus on and one thing you can touch. Continue to slow your breathing down and remember this feeling will pass and will not harm you. Call a friend and chat about something until the feeling passes which it soon will.
HopieRemi
July 26th, 2016 1:02am
You can look around the room and take in everything that you see and describe it to yourself. What do you see? What color is that? What does it feel like? Basically, ground yourself to reality.
luminousFlower76
October 17th, 2016 9:47pm
Try clapping your hands to match your breathing and then slow it down. As you slow down your clapping your breathing should follow.
Anonymous
April 17th, 2017 10:39pm
The most simple answer is to breathe. Focus on one thing at a time- starting with your breaths. Breath in through your nose slowly, counting to 8, then breathe out through your mouth again counting to 8. This will focus your mind and level your breathing- in turn easing the chest pain and calming you down.
enchantingTree54
July 11th, 2017 10:44pm
Just breath, and maybe listen to calm music, talk to a friend, or talk a walk outside in the nature
Anonymous
December 4th, 2018 7:54am
Well the first thing that I learned about panic attacks is that you have to breathe first off. When you take some pretty deep breaths in and out your sending oxygen to the body in area that need it such as your heart and brain. And when you can get yourself to calm down. The next thing is that you have to tell yourself that this is going to stop these attacks and do not tell yourself that they are in charge. For your in charge of your body and do not let yourself be fooled by your feelings here. Keep everything real in your mind so that you can bring yourself down in the right ways here.
Anonymous
August 25th, 2020 5:16am
I usually try to control the voice in my head. I tell myself that it is in my control how I feel and force myself to stop. Then I start to look around me and observe my environment. It is really calming to watch other people, observe the trees, cars, or whatever is there at that moment. I also try to guess what the objects around me are "feeling" based on their position, color etc. Basically I am trying to think of anything but myself and my situation. Another tip would be to think of something good you could do to someone you love. Feeling useful often helps me to calm down.