How can I calm down during a panic attack?
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Last Updated: 12/29/2020 at 6:10pm
★ This question about Panic Attacks was starred by a moderator on 5/12/2016.
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Top Rated Answers
I think the main thing to remember in a panic attack is that it is going to end. You've dealt with it before and you can do it again. One of the main things I do to calm down is play with breathing techniques. There's one that you inhale for 4 counts hold for 7 counts and exhale for 8 counts, you do it 3 times take a break then try it again. Another breathing technique I try is fairly simple inhale for one count hold for one count exhale for one count, inhale for two counts hold for two counts and exhale for two counts you repeat this method up to 10. It also helps for me to distract myself anagramming, puzzles, and coloring are all distractions I use. Another thing that helps me calm down is moving because it gives my body something to do. If you have any questions feel free to message me.
breath in to a paper bag to slow breathing but also try a get someone to talk you down even if it's samaritons as you talk slowly breath slowly in bag they keep you focused then it eases as the power has been taken away
Personally what I have to do is close my eyes really tight, breathe through only my nose, and curl up on the floor. It works a charm, though isn't preferable in social situations!
Each panic attack for each person differs, that is something I have come to find out. What works for me is seperating myself from social triggers the best I can, my attacks occur usually in crowds or friends, and repeat,"I'm okay, I'm not broken" and focus on breathing slowly and calmly. While that is easier said that done, it is what I try for; if that isn't working I have a network of contact I can reach out to with a code phrase that they know why I will be calling them. They reassure me I am okay and not broken until I can relax. That is what I offer.
Anonymous
January 29th, 2016 5:35am
try focusing on your breathing and emptying your mind if possible. i find it useful to tell myself that the things aren't real, that the fear only exists in my head
Try breathing exercises. When you feel the onset of a panic attack, try breathing inwards, until your lungs are full of oxygen and then breathe out slowly, until you empty your lungs. Hopefully this will prevent the full panic attack from happening. It's best doing the breathing exercise while laying down.
I personally suffer with panic attacks and know how hard it is to calm down. From personal experience, the most important thing is to get fresh air and walk around. Focus on your breathing. Take a deep breath in, and out. Close your eyes once your heart is slower and just focus on all the things that make you happy and relaxed ♥
By accepting the asttack as something that's happening and not fighting it. By realising that this is a temporary state that will end, even when it seems that's impossible. I thought this was crazy when I first heard it, but it does work. Also, focusing , if you can, on something else and trying to see the attack as something that's insignificant and to ignore. I had to go through the worst attacks I'd ever had to realise all of this. Also, tell people close to you about your problem, ask for hell if you feel you need it. Its stronger to admit to needing some help than it is to try to keep everything to yourself.
What really helped me to calm during a panic attack was to learn how to properly breath while panicking. I learned to inhale very deep via my stomach, and exhale slowly through my nose. Even if the breathing itself isn't going that well, the shift of focus from panic to breathing can really help to calm down!
Focus on an object in the room, block out everything else once everything is blocked out close your eyes take a deep breath in and slowly count back from 10 focusing on your breathing when you reach 1 take one final deep breath in open your eyes and refocus
Mindfulness exercises are fantastic for calming down. I like to close my eyes, and focus on the chair I am sitting in. What does it feel like? How am I sitting? I try to listen to the sounds around me. What can I hear? What is the loudest? I try to feel the things around me. Am I holding something? What texture is it? By focusing in on the senses it's easy to calm down and come back to yourself.
Inhale. Count to four. Exhale. Count to four. Inhale. Count to four. Exhale. Count to four. Rinse and repeat.
Personally, I took a step away from everything, and got some fresh air to calm down. If you are unable to take a step away, just take a seat and try to relax, although I know it is tough.
Deep breaths and water are usually the best and fastest ways to calm down. Understanding what is happening and why is also important. Sometimes, when your body is reacting in such an intense way, it can freak itself out and become more intense than needed.
Try to breath-in trough your nose and breath-out trough your mouth. Breath against your stomach like you want to push your belly out. You might want to hold a hand on your belly and breath against it. Do this in a calm way whenever you feel like anxiety or panic is rising inside of you. You can to this pretty much everywhere and always even without people noticing. Try to breath calculated and slowly. With a bit of exercise this is a really good help.
Anonymous
January 8th, 2016 8:02pm
Breathe. That's the best thing you can do in the moment. Breathe in 3 seconds, hold 3 seconds, and let it out for 3 seconds.
Anonymous
January 8th, 2016 5:27am
Trying closing your eyes and breathing for 5 seconds and out for 7 seconds, repeat for as long as necessary. If breathing doesn't help, trying drawing circles and watch as you make the circles and how they connect.
Anonymous
January 7th, 2016 8:02pm
Take large deep breathes. Focus on something around you. Or try to think of a happy memory and focus on that moment.
go outside in fresh air, put one hand on your chest and on hand on your stomach and feel your stomach breathing out before your chest hold your breath for 6 seconds and breath out and continue to do so untill youre carm
I find the best way to get out of a panic attack is to find some distraction. Start a conversation with someone....watch a funny movie....anything to get out of my head.
Anonymous
January 7th, 2016 7:49am
If you focus on your breathing in and out it slows it down. if you count 10 in 8 out. in through the nose out through the mouth.
Count backwards from thirty while breathing slowly and imagining you are lying on soft sand near an ocean, where the warm water barely touches your feet, and rises slowly to touch your shoulders and go back down.
When I am having a panic attack, I bring myself to a quiet place when I can be alone, close my eyes, and take slow deep breaths until I am able to calm down. Once I have calmed down a bit, I drink water.
Breathe. Try to think about something else. Its not always easy. If someone you trust is around or get on here and talk to someone.
Anonymous
January 6th, 2016 2:45pm
Take deep breaths, distract yourself, focus on something happy, and/or talk to someone you really trust.
Focus on what's going on around you in the physical world right at that moment. Focus on your breathing or your toes. Focusing on the little things right now helps get your mind off whatever's bugging you. Focus on those things instead of "fighting the panic attack" because that just makes you think about the panic attack which makes it worse.
There's a lot of ways but here's one grounding technique I use. List five things you can see, four things you can feel/touch, three things you can hear, two things you can smell, and one thing that makes you happy.
Anonymous
January 6th, 2016 12:56am
You need to sit down, breathe, and not think ad hard as you can. But something that really would help is someone you love or trust hold you're hands and breathe with you to help you flam down.
Anonymous
January 3rd, 2016 11:38pm
Slow, deep breaths. try to breathe with your abdomen instead of your lungs. If that doesn't work try opening up a video on youtube that describes muscle relaxation.
there are many ways
1) breathing techniques
2)using imagination
3)calming music
4)Talking to someone
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