How can I calm down during a panic attack?
298 Answers
Last Updated: 12/29/2020 at 6:10pm
★ This question about Panic Attacks was starred by a moderator on 5/12/2016.
Moderated by
Kajsa Futrell, RTC
Counselor
I specialise in respectfully helping people navigate their way through trauma and relationship issues. The adversities in our life can actually transform us.
Top Rated Answers
Focus on your breath, and try to calm down. Breath control is a really important thing. Also eating or drinking something distracts you and helps you getting better
Anonymous
August 8th, 2015 4:35pm
Focus on your breathing. It's what helps me the most. I use a clock and focus on that only, it helps me calm down. You can find great breathing exercises here, I suggest training between panic attcks to be prepared
Anonymous
August 9th, 2015 9:37am
I must breath - slowly and deeply, thinking about something positive what hold good memories. I think that really helps
Each person reacts differently. However, the three major aids are: breathing exercises, positive thinking, and/or feeling your way to the other side. Breathing in until your lungs are full, then breathing slowly out, thinking about how what you're going through will not hurt you and that it will pass, or absorbing the emotions, and encouraging more emotion, which will give the attack less power. All take practice, but are powerful once imporoved!
Work on breathing in a rhythmic fashion and work on thinking about positive thoughts. If you calm yourself down, you won't have much to worry about but I know it can be hard.
Anonymous
August 12th, 2015 5:25am
If I can rattle your cage getting you emotional, it means you're still in one and that's the cage I'm trying to help you escape from....takes a ruthless unconditional love position to do that.
Taking deep breaths, bringing yourself to a safe place, practicing mindfullness to bring you back to to here and now are both good places to start x
Anonymous
August 12th, 2015 6:20pm
Having suffered from panic attacks i found it helpful to keep cool, take off jacket, jumper for example. Deep breathing techniques help as does imagining getting through the attack and feeling calm. I magine you are somewhere where you feel relaxed, the seaside, a wooded walk, anywhere that is calming for you, and above all tell yourself that you can get throughnthis, it wont last for long.
Breathe. Curl up in a corner and give yourself time to breath. Take your time, there's no time limit on how long it should take. Only when you're ready. Then see if you can find a friend or family member who you can talk to, even if it's just briefly to help calm yourself.
Sit, relax, take deep breaths, entertain yourself with something and remember that nothing scary will happen.
Remember that you're having a panic attack and that your body is safe, and that it will pass. Try taking deep breaths. Breathing out longer than you breathe in activates your parasympathetic nervous system, which forces your body to calm down. Breathe in for a count of 5, and out for a count of 7 or 8. Once you've calmed enough to move, try making yourself some soothing tea or taking a hot bath if you're able. Panic attacks can leave a person feeling incredibly drained, and it's important to rest and recuperate.
Be AWARE. Acknowledge what's happening, don't ignore it! Wait, don't react just take a breath and calm down. Actions, do something that makes you comfortable be it having a glass of water or simply sitting down. Repeat, you may feel another wave much like a tsunami so repeat the same steps again and finally End, the panic attack ends regardless of what you do, all that matters is that your comfortable.
Anonymous
August 14th, 2015 6:52am
Breathing exercises can help a lot with this. Breath in deeply for seven seconds, hold it, and slowly exhale for eight seconds. Repeat as many times as you need to. It forces you to concentrate on the breathing rather than what is panicking you and slows down your heart rate.
https://www.7cups.com/panic-attacks-help-online/lesson2.html
Please read about this table, it really helps to become aware of them, of knowing why and how.
If you experience another panic attack, please contact one of our Listeners and I am always free to help anyone out as well.
Anonymous
August 14th, 2015 11:04pm
you can breath in and out. avoid staring at one exact object and instead look around you and avoid looking at humans. If you have an option of listening to music then listen to calm music. If worse come to worse then ask a friend to go to the washroom with you in order to relax
Breathing exercises! Focus on your breathing. This while using self talk- Self talk is telling yourself you are safe, you can get through this- it's just a panic attack. You're mind is tricking your body. Find a distraction- something you enjoy. Something to take your mind off it. Panic attacks are scary- but you can shorten them and lessen them with breathing exercises, self talk, imagery, and distractions.
Hum and tell yourself that its going to be okay, start thinking about something you're excited about or makes you happy, and if you can, try and find some supportive people.
During a panic attack, take deep breaths and close your eyes until you feel as if you're calm enough to go through with whatever you were doing before the panic attack happened.
Anonymous
October 6th, 2015 9:33pm
I've always found that finding three things right near me to focus on help. Let's say there's a lamp next to you; focus on the lamp and start describing it in your head. Move on to the next item and do the same thing. This is a way grounding I guess and the methodical thought process of describing objects takes my mind off of my panic and slows my breathing.
Anonymous
December 11th, 2015 1:00pm
in your free time discover what things make you feel calm, music or a certain smell or whatever it is, and then when you feel a panic attack coming on or when you're in a situation that makes you feel panic-y, listen to that music or smell that scent, keep the scent in your bag or pocket or something
Practice some Mindfulness exercises, stop and close your eyes, touch something for 3 seconds and really think about what your touching, Listen to something around you for 5 seconds and really concentrate on the sounds, what are they? where are they? allow yourself to become totally engrossed in the now and the present. Sights, smells all of these will help bring you into the present and hopefully calm you down.
Anonymous
December 12th, 2015 11:04pm
Sometimes the best thing to do is let your body go into panic. Attempting to hold it back may extend the negative mood. It's not exactly fun but sometimes you just have to ride it out and let it out. After all, a common cause of panic attacks is keeping things inside it only makes sense that letting out may be the solution.
Remove your mind of the situation. Think about something good, something calming.
Talk to a friend.
Do an exercise.
Anonymous
December 13th, 2015 12:39pm
I suppose it's all just trial and error. There are different things that work for different people.
But for me at least, if it's possible, I remove myself from the situation.
So if I'm in the middle of an exam, if possible I'll step outside for a moment to calm myself down.
But I suppose sometimes you really can't remove yourself from a situation. So what you might be able to try is just doing things that calm you down in any other situation. Whether that's closing your eyes and listening to music for a few minutes. Deep breathing.
I hope this helped :)
Anonymous
December 16th, 2015 12:28am
Try breathing in deeply and be with someone to help you to calm down. Sit down and rest and try to breathe deeply and exhale
Take deep breaths. It sounds cliche but stopping to close your eyes, breathe, and tell yourself "This too will pass-- I've been through this before and survived, and I will again" can help bring you back to a place where you can start thinking more clearly. Don't impose expectations or deadlines on yourself (i.e. "I've been like this for a half hour now-- what's wrong with me?"). Take them as they come on an individual basis.
ice water or a cool rag on sensitive skin works best. Breathing and focusing on nothing else but breathing works too.
There are different ways, which mostly depend on personal preferences.
If available, I always like to have something to drink with me (e.g. water), or I try to talk to someone about something different to distract myself.
Probably the most important thing is, learning to control your breath in any situation. If you're breathing calmly, then your whole mood will change and you will relaxe.
There are a lot of techniques out there. I like to breath in for 5 seconds, hold my breath for 5 seconds and breath out for 5 seconds, then repeat the whole process. If you practice this technique and are able to perform it in case of a panick attack, then you should be fine :)
Anonymous
December 16th, 2015 8:50pm
Breathing! Taking calm, slow, and deep breaths can help stop a panic attack in its tracks! If you're experiencing panic attacks or anxiety, consult a physician to work out the best plan for you.
personally i find moving my self a bit like positioning my feet flat on the ground and noticing what is going to happen helps me a lot
Related Questions: How can I calm down during a panic attack?
My mom caught me masturbating and I am so embarrassed that I don't want to go out of my room even. What do I do?Sometimes I cannot breathe and I am suddenly freaking out. It feels like a mini panic attack but it’s only a few seconds. What is it?Sometimes, my heart just starts racing and I can’t breathe for a few seconds/minutes. It feels like I’m having a panic attack but it’s really quick. I don’t know if it is one, or what to do. Help?Can you have a panic attack during an anxiety attack?Why is it that I've only had a panic attack once? Could I have had other times to?How do you know you're having a panic attack?I faint but still conscious during some of my panic attack. Is this normal or is it something to be concerned about?Im having panic attacks for years but only like once a month(sometimes nothing for 2months, sometimes 3in a day). Should I visist a doctor or is it not serious enought to worry about it?Ive had 12 panic attacks in the past 8 hours. Is it just one long panic attack or 12 different ones? And is this normal?I keep having random flashes of surreal/depressing feelings that lasts only seconds. What could this be and why does it keep happening?