How can I calm down during a panic attack?

Different ways of calming down vary between different people and it's important that you find a solution that helps you as an individual. What is important to first find out is what is causing you to have a panic attack if you find the source you can possibly try and avoid those situations or places or be better prepared and get some professional help with what gives you panic attacks. .

I talk myself through them out loud, and I find that to be helpful. For example, all of my panic attacks are in response to spiders, so I list off all the things I can think of that make spiders not as scary as my brain seems to think they are. Talking will also force you to focus and stabilize your breathing, and in my experience it seems to reduce the chance of hyperventilating. Remember these two things -- the panic attack is not your fault and it will only last a few minutes. Even if you can't manage to make yourself calm down, the intense fear and physical symptoms you're feeling are very temporary.

To calm down for a panic attack- Accept what is going on, do not resist the sensations. You'd often find that no matter how hard you try to fight it, the attack keeps going on. Be mindful of your breathing and the present moment. With panic, there is rapid firing of anxiety and worry about what will happen in future, if you focus your attention to the present and on your breathing; it will be difficult to stay with the panic thoughts and ultimately diffuse the sensations. Along with the breath and present moment, you could take deep counted breaths, by paying mindful attention and counting the seconds you take to breathe in, holding breath at the top and as you release your breath. "Whatever you resist, shall persist."

Breathing exercises are key during a panic attack. One of my favorites is breath in for five counts, hold for 7 counts, and exhale in four counts. Guided meditation is also very successful. YouTube has many guided meditations specifically oriented towards panic attacks, which you may find helpful. Another important thing is positive self-talk. Try interrupting those panicked and life-ending thoughts with a calm phrase that you practice, such as "this is temporary, I will make it through this," or "There is plenty of space, I can breathe freely." A phrase that you practice that is calming and comforting can be very helpful. I hope one of these helps you!

I'd suggest focusing on some activity that requires your physical, and distract yourself at the same time: Anything from jumping jacks to ripping a bunch of paper apart, If needed, remind yourself that this will go away very soon and it will all be okay again.

Here's something that may help. Look around. Find 5 things you first see. Find 4 things you can touch Find 3 things you can smell Find 2 things you can hear Find 1 thing you can taste Also, I find relaxing the body by listening to relaxing music or meditating is good. For those who believe in Tarot, turning to them can be quite relaxing. For those who doesn't, then a bath may help before bed. It helps calm the body. Also, i'd recommend a lush bath bomb with that! XO

You could listen to your favourite music or do breathing exercises such as breathing in through your nose and out through your mouth slowly

You breathe and try to distract yourself with other things. Try to talk to a good friend of yours that you can trust and go to for anything to help you calm down.

Try to stop yourself from getting all anxious and sit down on your bed or chair or just stand still, do some deep breathing, and calmly sort out the problem.

Lots of people have panic attacks but a few can calm down so when you have a panic attacks just close your eyes and don't think about nothing and breath deeply inhale in 4 sec then don't breath for 2 sec then exhale in 6 sec and I'm sure you will feel better

You need to remove your self from a situation, or if that isn't possible, sit down and breathe. Imagine you are in a jungle, face to face with a lion. If you run, the lion will chase you and keep chasing you. If you wait and just keep calm, the lion will leave. A panic attack is the metophorical lion.

Everyone is different and different techniques will work from one person to another. Below is what I find helpful. Get up slowly and move around. Panic attacks make you want to scream and run in all directions. There is nothing wrong with moving about to help ease the mind. Drink water Put your hand on your belly and take deep breaths. Feel the air extending your belly and deflating it as you move out. This shows your mind that you are actually breathing and not suffocating.

I try to focus on one thing. An object in the room, the feel of the carpet, a clock, etc... I look at it and try to slow my breathing until I can see it clearly. I also hug myself tightly and pull my shirt taunt. The close, tight feeling is scientifically proven to calm people down.

One method is to breathe into a paper bag which brings your pH level back to a healthy range. Another is to stop what you are doing and focus on your breathing. Believe it or not, the more you focus on it, the more you begin to watch it slow down and calm. When your breathing in calmer, your body begins to follow suit since it is no longer registering that it needs to fight or flight.

You have to breath in and out slowly, and sit down for a minute. Focus on your breathing and try to make you're head empty

The things you can do to help calm you down during a panic attack is... 1)Deep breathing, it may seem silly but if you deep breathe it lowers your heart rate ad relaxes you. 2) Meditation it has been known recently that meditaton is not only good for your mental health its also good for your physical health. 3)Journaling. Write down each time this happens ad right down whats going through your mind and how you are feeling physically Hope this helps Much love

For me it's really helpful when there's someone around and hold me tight, then some breath exercises. You can try to close your eyes and take a deep breath, imagine something that calm you down.

There are many ways to calm down during a panic attack. 1) Count to 10 until you calm down 2) Take multiple slow, deep, full breaths 3) Stretch 4) Listen to music 5) Write what is panicking you down 6) Talk to someone about it.

What I do during a panic attack is go to a dark quiet place. I put on headphones and listen to my favorite music. Hope that helps.

One thing that really helps is taking breathing exercises. If you're sitting down, get up and walk around..

For me think of my breathing like a beat that I need to keep at a steady pace. Usually I count in my head and try to keep the beat steady. Also try to focus on yourself and no things around you.

One of the best ways to calm down during a panic attack is to acknowledge your breath, and to breathe deeper. Hyperventilating tends to make things worse. The next thing you could do is to put your panic into words, to explain to yourself why you are panicking. This makes it seem a lot less scary, and makes it seem more reasonable. For example, if you were panicking, and you knew you had a big test coming up, you could tell yourself that you were panicking over the test, and that it is not just you going crazy.

taking deep breaths,lying on the surface...and not getting tensed are some of the ways in which a panic attack can be faced calmly.

The way to calm down is to find a safe place. Mine is personally my bedroom. But if your somewhere you can't go to the bathroom and sit on the toilet and think of a happy place.

Breath deeply, tell yourself that its alright and it will be over soon. It always does. You don't have to feel guilty or weak, panic attacks are normal and they happen to so many people. There so many circumstances in life that we can't control. When you are having a panic attack, try deep breathing for atleast a minute. Inhale deeply, exhale slowly. Firstly, look around yourself and notice three things around you that you like. Touch them and remind yourself that its just a normal day with normal things around you, it isn't a disaster, everything will become fine. Now try making a list of everything you think can be the reason for your panic attack. Try to list all you can do to avoid things from still going wrong. Then list your consequences if things DO go wrong. YES. Trust me, you will much better when you face the thought of these consequences sooner rather than later. Now try to write all possible solutions and ways you can handle those consequences. Lastly, you have to try and make things better because no one else will. And also that nothing will change unless you really try.

Different things work for different people during panic attacks. Some common things are doing the traditional breathing exercises, many of which can be followed on a youtube video, or just done by yourself. Something else that's been popular and helpful lately are anxiety applications. They have programs that will walk you through different things to do in order to calm down and feel under control.

There are some different stos that you can take to calm down during a panic attack. Breath in for 4 seconds through your nose, hold for 2 and exhale through your mouth for 6. Listen to music. Anything that you find relaxing

Its best to try not to even act like its happening, it will just alert your brain and make things work. Try to do thinggs as usual like reading, doing dishes, ect. alos dont run from the area your in, because again it will just alert your brain and you will freak out even more. Another thing is to hold your breath for around 12 seconds and breath out ( repeat as needed) this will help regualte your breathing :)

The best way to calm down during a panic attack is simply to breathe. Taking large, deep, slow breathes forces your heart to calm down and slows your brain's release of adrenaline, calming you down. If you can close your eyes or cover your ears, do anything you can to block out whatever is making you panic. Another thing you can try is to visualize a place in your head that you feel is calming and safe, going into intense detail to visualize your safe space. All of these things have helped me deal with my own panic attacks and I've been told they have helped other people as well. Something I like to tell myself during my panic attacks is three deep breathes is enough to change your life.

Depending on how severe. If you can still think somewhat clearly, my personal way of handling it is praying. However, I do know when they are so bad you can not think at all, been there done that. Close your eyes, picture your favorite place, count to 10 and take slow deep breaths (In through the nose and out through the mouth.)