How can I calm down during a panic attack?

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.

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

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.

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.

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!

I must breath - slowly and deeply, thinking about something positive what hold good memories. I think that really helps

For me it helps to go into a quite room on my own and listen to music quietly it also helps to take sips of water and concentrate on the length of my breathes and my chest rising up and down. Also keep saying over and over in your head 'I'm okay'

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

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

Try and calm down by just closing your eyes and trying to take your mind off of it. Try doing something that generally calms you down. Sometimes not even paying attention to the panic attack makes it easier to calm down. Of course it is hard not to, but it just helps. Things like music, pictures, people, pets, or even just little things on the internet helps. Reading can sometimes help because it distracts you long enough, if you can concentrate on it.

Deep breaths and try your best to block out the negative thoughts. Just like Peter Pan said, "think of happy things and your heart will fly on wings." ;)

Remember that it will be over soon. Focus on your breathing. Remember you are strong and loved. Smile

Focusing on what's around you, what can you see, what can you hear. Clench and relax your fists, try and move your body. Slow down your breathing, and take deep breaths. This too will pass.

Try to either concentrate on your breathing or what helps as well is to look around you as quick as you can and name the objects you lay your eyes on first (or name the colour). Your brain has to process so quick he can't handle the panic attack and the information all at once.

Like I posted before with the question of how long a panic attack lasts, several things have helped me through a panic attack. If you have had panic attacks since early childhood like I have, often a family member knows about them and it can help to have them guide you through. If not, or this doesn't work for you, you can pace, sit-up/stand up and place your hands on the top of your head to increase and open your airways to help you feel like you can breathe. Sometimes you can feel a panic attack building (for me, my chest starts getting tight or just a feeling comes over me before the panic attack occurs that I recognize) and you can try to distract yourself with your daily things, a project, or book. I have found that it is a bit different for everyone and it takes a bit of time before knowing what works for you. I hope my answer can help others get through their panic attacks or what to do if you ever get one!

Square breathing. Breathe in for four seconds, hold for four seconds. Breate out for four seconds, hold for four seconds. Then breathe in for four seconds again, and repeat the whole cycle. Meanwhile, tell yourself things like, "I am in control. I am not in danger. My heart is still beating, I am still breathing, I am alive. I am in control. Because I am alive and well, there is nothing else to fear." You will be OK!

Focus on your breathing, try and take deep breathes from your diaphragh, instead of your chest. You can focus on this by placing your hand on your stomach, if your stomach expands and retracts when you're breathing, you're using your diaphragm!

There are multiple things to do during a panic attack to calm you down. The big number one thing to do is breathing exercises. You can find literally thousands of different ones online :)

Take deep breathes, focus on certain things. If really needed you can call 911.

Whenever I have a panic attack I feel as though my world is slowing. If I can I sit down and try to take slow, deep breaths. I think about something soothing and focus on that one thing. This method may not work for everyone but it's crucial that you find your own routine to calm yourself

- Focus on your breathing. - Get to a place where is minimal amount of people. - Focus on a positive memory or a future event. - Talk to a person who can calm you down. - Eat something. For example gum, because your brain thinks that you can't be in danger if you are eating.

i take long breaths and sometimes i tell my self i am a good girl , i am brave , i can bear it ,it gives me courage when i try to say positive things it works and try to divert my mind and somtimes starts writing my feeling it calms me

Realizing the emotions you're feeling is very important to calming yourself down. Knowing if you're angry can really relax you because you know that you're angry. Find some healthy coping methods for panic attacks at psychcentral.com/lib/tips-to-cope-with-a-panic-attack/ - I think they will have some very important skills and techniques to master while experiencing a panic attack.

There are many breathing techniques you can do to calm down. Here is a link from this website to give you some ideas of how to calm down :http://www.7cups.com/qa-panic-attacks-13/how-can-i-calm-down-during-a-panic-attack-582/

Panic attacks can be a debilitating and frightening experience. The symptoms of an anxiety attack vary from person to person but generally consist of: increased heart rate, hyperventilation, profuse sweating, dizziness, racing thoughts, paranoia, blacking out, etc. If you start to experience any of these symptoms and feel a panic attack starting to form, start by focusing on your breathing; Inhale through your nose, hold it for a few seconds, then exhale out your mouth. Repeat this pattern to maintain control over your breathing until the anxiety has subsided. Runaway thoughts can be a major contributor to a panic attack. If you find yourself focusing on an unpleasant thought, try to change your focus instead to something positive. Build yourself a "mental safe haven" where you can retreat to during a panic attack. For example, lets say you're freaking out over a deadline. Don't let it get the best of you, close your eyes and picture yourself on a beautiful sandy beach in the summertime. Picture it in great detail. Take all that energy you were using to worry and focus it all on building this beach scene. While the examples I gave above are effective in dealing with anxiety in the short term, it's imperative you find out the underlying issues that are causing these panic attacks in the first place. No one is more qualified to make that assessment than a mental health professional. Millions of people suffer from anxiety, it's nothing to be ashamed of. If you suffer from anxiety attacks on a regular basis and if it's gotten to the point where your quality of life is being effected, PLEASE make an appointment to speak with your physician. He will determine what the best course of action will be. No one should have to suffer!

You can stop. Breathe. Cry if you must. Then you can look at yourself and the mirror and tell yourself that you will be okay. That this is just one of those things you'll have to fight through. That it hurts, and it could hurt forever, but you'll find something that'll always ease this pain until it's like a mosquito bite. You can curl up on the couch in your favorite hoodie or sweater and sweats, drink some tea and coffee and watch your favorite tv show and take time for yourself. Recognize that you are valid in whatever you feel. That you ALWAYS will be.

Grounding technique! :D Make use of your senses- list 5 things you see, 4 textures you feel, 3 things you smell etc. Say them out loud if possible. and don't forget to breathe deep!

Breathe slowly, and then go outside to get some fresh air. Think about a place you would rather be and imagine yourself there. Thats what helped me a couple of times.

Take deep breaths and try focusing hard on one particular object in the surrounding area. This will help focus your mind while also relaxing your body through breathing.

When I have a panic attack, I try to find somewhere to lay down. Once I'm laying down, I close my eyes and control my breathing. Steady controlled breathing helps me calm down.