How can I calm down during a panic attack?

You can clam down during a panic attack by listing to music, reading, thinking of happy times/ moments.

Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is called Grounding. It can help when you feel like you've lost control of your surroundings!!

Take a deep breath. Think of something that makes you happy. Avoid the trigger. Find something to distract your mind, like going for a walk. Definitely get some fresh air! If you feel comfortable, open up to someone caring about what you just went through.

There are three methods you can use (that I know of) that can help you calm down during a panic attack :) 1) Look around the room your in. Try finding a certain color, like red, as many times as you can. For example, you could find it 16 times. Then you'd move on to more colors. Repeat until you calm down. 2) Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. 3) Control your breathing. Breathe in for 6 seconds, hold for 1, and breathe out for 5 seconds.

Breathing really helps me. I place one hand over my chest, and one hand over my stomach so I can feel each breath completely. I breathe deeply, hold it for a few seconds, and then exhale slowly. It helps if you can breathe lower, so push out your stomach out as you breathe. This works really well for me, and definitely makes my panic attacks less intense.

There are some things you can do to calm down during a panic attack, and part of that is knowing in advance what is going on in your body when you are having one. As your body's fight or flight response spirals up and up, your body is cranking unneeded adrenaline through your system which produces the symptoms familiar to a panic attack. Knowing that this is what's happening can help you because then you do not escalate and prolong the attack by responding with more panic on top of the first response. Being able to understand that panic attacks are temporary and are just an out of whack physiological response takes the doom out of them so that annoyance and agitation replace fear and anxiety. Relaxation and breathing techniques are also of benefit in calming and active attack. It's best to practice these techniques when not panicking so that they will be easier to accomplish during an attack. Helpful instruction on how to do relaxation and breathing exercises can be found here https://www.7cups.com/panic-attacks-help-online/ Finally, seeking support during an attack can be calming - whether its a chat here at 7 Cups, or having a friend or family member nearby. Remember, panic attacks are temporary.

Breath. Thats the best thing I can tell you. Look around, and realize that their is no there is no threat. Drink water. I've also heard holding an ice cube helps for some reason. Listen to calming music :)

When I experience panic attacks, I personally find it calming to lie flat on my back on the floor to help regulate the physical symptoms of panic attacks (trembling, trouble breathing, choking sensation, dizziness, nausea).

Breathing is key. If you keep your breathing under control you can keep the panic down. Positive thoughts as well help.

Get away from everyone and go somewhere quiet, listen to music you like and focus on the lyrics and breath slowly and stop thinking about things that upset you

Firstly, find a way to center yourself. Check your surroundings and pick out individual things. A poster, a lamp, a TV. Count the amount of individual things you can see, and try to take one deep breath in and out for each thing. If you start to feel light headed, slow down and take more time between breaths. Some people find having an object helps them. If you keep something on you like a lucky coin or a stone, roll it between your fingers and concentrate on the texture and temperature of it.

For me, whenever I experience panic attacks the first thing I do is tell a trusted friend what's going on so that I'm not keeping it to myself. Then I take deep breaths and close my eyes. If I'm with someone I ask them go hug me because when I panic I need to get to an enclosed space or be held.

5 seconds breathing in, 5 seconds breathing out. Breath with your abdomen and eventually use a bag in front of your mouth to stop hyperventilating. Imagine yourself in a safe place. If you can, go away from the trigger and seat down.

There was a movie called Fire Starter where whenever this little girl got angry she would stare at something and it would combust into flames. When she realised that this was hurting people and herself she controlled herself when she got angry by saying Back off! Back off! I find it very useful when you are feeling out of control. It tells your mind to back down!

Take deep breaths and take a walk. Remove yourself around people or situation that is causing the panic. That usually calms me down.

You can always refer to the self help guide we have here on 7cups for panic attacks. They have tips and tricks ready for you when ever you need them.

try the square breathing technique. Breathe in for four seconds, hold it for four seconds, exhale for four seconds, hold for four seconds, and repeat as necessary.

What works for me the best is trying to turn off the whole world around you and just trying to breathe slowly. And also another thing that works for me is music. If you can, just put headphones on and turn your favorite music on. :)

Sit yourself down and take some deep breaths, breathing from your stomach and then out and asking yourself why do you feel anxious and perhaps you could try and replace it with a positive thought this usually makes me feel better.

Remind yourself that a panic attack can only last for ten minutes. Know that it will end. You will be okay.

You can close your eyes and just take a deep breathe and take a break from what you are doing to calm down. Think about things that make you happy and imagine yourself in your favorite place. if that doesn't just think to yourself that it will pass and everything will be ok.

What I use is a breathing exercise called "4-7-8 Breathing." You inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds! It helps me calm down when I'm feeling panicky or having a panic attack.

To calm down during a panic attack, try breathing exercises and visualizing yourself in a happy place

Distract myself with anything I can. Talk to someone and try to copy their breathing. If it's not noise that has sent me into an attack, music can help

There are several 'tools' to help during a panic attack but the most common way is to regulate your breathing. Our breathing affects our mental state - when we are calm we breathe slowly through our diaphragm, when we are tense we often take short, shallow breaths. This is an effective breathing exercise: breathe in to the count of four, hold the breath to the count of four, breathe out to the count of eight. It will be even more effective if you practice this a couple of times a day when you are calm, so during a panic attack you will also automatically associate this with a feeling of calm.

Panic attacks usually occur because you're having too much anxiety over something. Try to think of something that makes you happy instead. If you can't, begin doing breathing exercises. Eventually, you'll get your mind off of the thing that was bothering you.

Panic attacks can be caused by fears of the past or the future. When that's the case, it can help to ground yourself in the present. Do a senses check and focus on the moment-but not on the rogue physiological responses you're feeling. What do you hear? What can you see? What can you smell? Touch your chair or something solid that is around you and identify it. Doesn't have to be complicated, just a simple word: chair, wall, couch, etc. Bring yourself back into the present and usually the symptoms will fade soon after.

there are many ways to help deal with a panic attack, unlike most emotion which come like waves that you can just let pass, panic attacks can only be eased by things that calm you, music, a soft object you like to touch, a smell, a happy place you can focus on. tools are your best defense against panic attacks.

Take slow, deep breaths. Listen to calming music. Think positive thoughts. Talk to a person who understands you well & is supportive.

When I experience a panic attack I try to count 5 things I can see, 4 things I can hear, 3 things I can touch, and atleast one smell. It helps to grund me and bring me back to the present moment with mindfulness.