How can I calm down during a panic attack?

You should breathe deeply a few times, while thinking of something comforting. Try calming down completely and avoid the situation next time

I like to focus on one thing whether it be my breathing, the tick tock of a clock, etc. It helps a lot.

Try and take deep, slow breaths and remember that it will pass. If you tend to have people around you then let them know that you suffer from occasional attacks so they can be prepared to sit with you and even hold your hand through it. Having support helps calm you down.

One of the biggest things would be to take big deep breaths. In through your nose, out through your mouth. Focus on your breathing only.

during a panic attack make sure you are breathing in an out slowly which can get you back to your normal breathing pattern. in your head, (or out loud) say the letters C. A. L. M over and over again, until you feel as tho the panic attack is over

A panic attack is a hell of an experience - literally. In my case, outter help - like other people telling me to calm down and that everything is okay - didn't do much help. I've had one "big" attack in my life, that was my first and the most powerful one. Later on, though, I experienced "smaller", less-horrifiing attacks (same sypthoms, but not so strong and didn't last long (usually about 20 minutes, my first panic attack lasted 3 hours and I've had after-effects for about 3 months...)). Panic attack works differently in every people experiencing it. If you've had some attacks before, you probably know the sypthoms "telling you" that an attack is on the way. In this state, it's important to find something that helps you relax - taking long, deep breaths (it also helps to maintain a calm heartrate), walking, getting some fresh air, drinking a tea, meditating, whatever helps. If the attack itself did happen, it is hard to focus on these calming things because of the flight-or-fight drive. Find a situation or place you feel confortable in - tell your parents/co-workers/friends that you need some help, if you need outter help, or find a place you can feel at ease alone - like a tea-kitchen at work, for example. Take long, deep breaths, and don't try to fight the drive - don't try to shoo the feeling away. It will wash through you, it's an overwhelming experience, but I found fighting it making it much worse. It'll stop in a few minutes. Keep on taking deep breaths, if it happens at work, try to take small breaks - just a few minutes - to relax. Find some music. Something that makes you feel better, that helps you relax in tense situation (even cat videos can help... really, anything that fits you). The attack itself should completely end within an hour at most. The two things you shouldn't do: don't fight the attack, and don't be afraid of experiencing a panic attack. If you already had one, the fear itself from happening can trigger another. These steps are hard to take alone, and if you just had your very first, or few attacks, I think you definently should ask the help of a professional. Panic attacks can occour from emotional (overwhelming stress) or neurological source, and if it calms you, you should definently have it checked out.

Doing anything to calm down. Listening to music and zoning out or paintings writing whatever comes to mind. The best thing to do would be to start talking to people about anything, even the randomest of things and becoming more and more comfortable and calm.

Breathe. Remember its ok to be also remember that your safe and nothing can hurt you

Count your breaths, taking long deep breaths in and out. Or find a picture or spot on the wall to focus on while breathing.

One of the best ways to calm down is deep breathing and focusing on each breath. Another tactic is to pick an object--can be anything!--and in a way play a mental game of describing the object in detail to yourself or the person you are with. With a panic attack you may feel there is no "way out", challenge those thoughts with a positive outcome. In time, this can change the anxious thought pattern.

There are lots of ways to calm down during a panic attack! A great way is to find a way to bring yourself back to the moment. So this means, try to use your senses! Look at a picture of something you like! Smell a pleasant smell, like vanilla! Pet a dog or cat! Do something to bring yourself back to the here and now.

I usually lie on the ground and then do a breathing exercise. My favorite is tracing a tile or a square with my eyes and exhaling or inhaling for each side. I also sometimes call one of my friends and have them talk to me.

Panic attacks can be incredibly frightening because your body is going through so many physical symptoms. Reminding yourself that the bad feeling won't last and these attacks can't hurt you might help you relax.

Breathe deeply in through your nose, hold your breath for several seconds, then exhale from your mouth. Repeat this several times.

The best way is to stop it at source. As soon as you feel panic coming on, use a distraction technique, or focus your mind on something else.

Breathe. I know it's hard to breathe during a panic attack. Sit or lay down and try to clear your head. I know it sounds silly, but find a happy place. Keep telling yourself that you'll be okay. If you need to be alone, then go get some space to yourself. If you like having people around you then only be with people you're close with and they know how to comfort you.

Breathing is the best and easiest way to help. A technique I use is the 4x4 method. Breathe in for 4 seconds, hold it 4 seconds, release for 4 seconds, repeat 4 times.

It always really helps me to control my breathing and make sure I'm exhaling. I also really like to watch calming gifs.

Panic attacks are horrendous but the first important thing to remember is that you will not come to any harm. The body is responding to your thoughts by going into fight or flight mode and surging adrenalin through the body. Personally, I find relaxation exercises on YouTube. Mindfulness meditations and body scans are especially good. These help me to get my thoughts and symptoms under control and eventually I can wind down. You must be compassionate with yourself and not punish yourself for uncontrollable thoughts. Also, try and get as comfortable as possible.

Try to think to yourself about why you're feeling anxious. Most of the time, there is no actual harm being threatened- and no reason to panic :) also, you can try to focus ONLY on your breathing. Get it to slow down, and try to breathe deeply. Use your abdomen!

Do your best to remember the techniques and exercises that you have learned. There's many out there, find one that works for you and invest your time in practicing it.

Whenever I struggle to calm down, I turn on rainymood.com (a website that plays non-stop rain sounds), get under my covers, and focus on my breathing until I can control it.

When having a panic attack you are experiencing an overwhelming amount of negative emotion. I would say that during a panic attack, your breathing will generally become more labored and shallow and you may sweat, and it may come on suddenly or it may be affective, in that it is sparked by something. In both situations, it is important to try to control yourself physically and mentally. If you feel an overwhelming sense of negative emotion it is best to sit down and attempt to breathe deeply to calm yourself. You should also turn your thoughts to positive things instead of fixating on what is bothering you at the present moment. Try to be still in body and mind and wait for it to pass.

I lay down and close my eyes. I also slow my breathing and empty my mind of all negative thoughts. As I feel calmer, I take long, deep breaths. I slowly think about whats bothering me and get to the root of it so I can see how small it is! :)

This is a great question. The first step is realizing that it is indeed only a panic attack and there is no real danger. Diaphragmatic breathing and deep muscle relaxation exercises can work wonders in the midst of a panic attack. If you find these aren't helping or that you can't calm down enough to get these going it might be time to consult a doctor about some different anxiety medications such as Xanax (if it is particularly bad), or Klonopin (long lasting.) These are in a class of drugs called Benzodiazepines which affect the central nervous system. Be careful though, because these do have addictive properties and can have awful withdrawal symptoms. Benzo's should never be used as a long term solution to panic attacks and should be used in conjunction with the deep breathing/muscle relaxation techniques.

There are several different ways. One popular way are deep diaphragmatic breathing. Which consists of expansion of the abdomen rather than the chest when breathing. There are also different time amounts of breathing such as: the 4-8-7. You inhale for 4 seconds, hold for 8 seconds, and exhale for 7 seconds. There's also: Try slowly inhaling to a count of 4, filling your belly first and then your chest, gently holding your breath to a count of 4, and slowly exhaling to a count of 4 and repeat several times. There are also distractions like: Drawing little squares on your leg with your finger. Small at first then bigger. Breathing in while drawing up and down and breathing out while drawing left and right.

First of all, try to find yourself a place that is quiet. If you are in a crowded place, try to get yourself some space where you think you'll be comfortable. Now try to breathe deeply. Try to not breathe into your chest area but more with your abdomen, it will help you to relax your breathing and muscles. Once you've come to this point, ask yourself as clearly as you can what you are scared of in that moment. What is the worst that can happen? Is that fear you are feeling based on facts and the actual situation or could it be that you are thinking ahead already? Could it be that you are overthinking a situation? Try to answer your questions in your head or out loud, whichever way you feel more comfortable, and try to think as rational as possible. A lot of times the fear we feel isn't rational or real, try to make yourself see that. Remember to breathe. This is just my personal experience of course. I sometimes tend to calm myself down with soothing music or smells that put me in a good headspace, however that's just a personal preference. If you want to know more techniques on how to regain your calm after or during a panic attack, you can always read the Self Help Guide on this website, it is very informative and can maybe give you a new technique that works for you.

Breathe in for 4 seconds. Hold your breath for 7 seconds. Exhale breath for 8 seconds. Repeat if needed. This breathing exercise shifts your brain from a fight or flight response to a different response.