How can I calm down during a panic attack?

Try to breath deeply as many times as you need, and keep saying to yourself that everything is going to be alright. Breath deeply, maybe even count to 10, just take your mind off of what's happening around you and what may have caused the attack

I have found that finding a quiet place and doing some deep breathing helps. I try to remember that my feelings will pass .

Breathe deeply and slowly. Also, don't think things like: "oh my God, I'm having a panic attack, I have to calm down!!!", just try to distract your mind in any way possible. xx

Recognize that you are having a panic attack, step back, and begin trying to breathe. In, then out-- and repeat. Consider even repeating a mantra, or a phrase that brings you comfort.

Try closing your eyes and breathing in for 4 seconds and then breathing out for 4 seconds. Do this for like 5 to 10 minutes. Your mind will try to mimic the calmness of your body.

Take deep breaths. Follow a square anywhere you can see one. Maybe a door or a window or something... trace the lines on the squares and then breathe in as you trace one line, breathe out when you trace a second, breathe in when you trace the third line and breathe out again when you trace the last line. Do that for a minute or so. Sit down if possible, get some water to drink and take your time before you get back up. Call out for help if you feel dizzy or like you might faint or be sick in some other way.

try to deepen your breathing. Count to ten slowly and focus on nothing else. If there is someone with you focus on them and your inhale and exhales.

Close your eyes, visualize yourself somewhere safe and happy. Then concentrate on breathing. Use the 4-7-8 method. Breathe in through your nose for 4 seconds, hold it for 7 seconds, breathe out through your mouth for 8 seconds. Repeat over and over. You will feel yourself relax.

The best thing that has helped me is to leave the situation if possible whether that's physically walking away or mentally distancing yourself. Remember, the symptoms you are feeling in that moment such as shakiness, dizziness, racing heart, etc., are all just physically happening. You are not in danger and the symptoms will subside in about 5-15 minutes. Just try to breathe deeply, drink some water, walk around, and distract yourself. Sometimes panic attacks are random, in which case just try to shake it off and take it easy for the rest of the day. They also occur during periods of stress which is why it is important to have supportive people to talk to and to keep doing activities you enjoy. For persistent panic attacks, talk to a counselor so you can work on relieving the thoughts that cause your anxiety. This has all helped me. Some days are better than others, but overall, it does get better.

Breathe deeply a few times, and try to distract your mind, for example, count to 100 and back, and just let the attack go away, no one will harm you, if you don't feel better, call someone, just like familiars or friends.♥

From personal experience, I just breathe deeply, then i think deeply and realize that Im just freaking out over nothing or small things, then I calm down :)

I sit down and do some deep breathing. Concentrating on my breath as it goes in and out and I try to get myself into a meditative state this way. Or I put on some music calming music and listen to it.

Continue to take slow, deep, complete breaths. Slow, deep, complete breaths will relax your body, which is the first step to reversing the release of adrenaline.

As I have had plenty of panic attacks, the best solution to getting rid of a panic attack is first addressing the issue that you are having a panic attack. Once you know that, you know that the panic attack is occuring and only YOU can stop it. What has really helped the most after that is to take in deep breaths VERY slowly. Concentrate on your breathing. If you have to, lay on your back and put your hands on your stomach and breath in deep and breath out.

The five steps to overcoming panic attacks are: Acknowledge & Accept Wait & Watch (and maybe, Work) Actions (to make myself more comfortable) Repeat End Let's take a look at what each step entails. Acknowledge & Accept All progress starts here. This is the most important single step to overcoming panic attacks. Acknowledge Here I acknowledge the present reality, that I'm afraid and starting to panic. I won't try to ignore it, or pretend it's not there. I won't struggle to distract myself, tell myself to "stop thinking about it!", or snap any rubber bands on my wrist. I'm acknowledging simply that I am afraid, not that I am in danger. The thought that I am in danger is just another symptom of panic, not an important or useful thought. Accept Here I accept the fact that I'm afraid at this moment. I don't fight the feeling; ask God to take it away; blame myself, or anybody else. I accept, as best I can, that I'm afraid in the same way I would accept a headache. I don't like headaches, but I don't bang my head against the wall in an effort to get rid of them, because that makes them worse. Overcoming panic attacks begins with working with, not against, my panic and anxiety symptoms. How Can I Accept a Panic Attack? What makes a panic attack acceptable (not desirable, but acceptable) is that, while it feels awful and fills me with dread, it isn't dangerous. It won't kill me or make me crazy. Someone pointing a gun at me, that's not acceptable. I might get hurt or killed. If someone points a gun at me, I have to do whatever I can to change that: run, hide, fight, yell, bribe, or beg, because the consequence of being shot is so terrible that I must try to avoid it. On the other hand - a policeman giving me a ticket, even if I don't deserve it, I can live with that, and can hopefully keep my temper in check so I don't make things worse for myself. Accepting the symptoms, not resisting, is a powerful step to overcoming panic attacks. What Can a Panic Attack Do to Me? It makes me feel afraid, that's what a panic attack does. And, if I'm having a panic attack, I'm already there! I'm already experiencing the worst that will happen. I just need to ride it out. That's the surest path to overcoming panic attacks. Why should I accept a panic attack? Because the more I resist panic, the worse it gets. The more I develop the habit of acceptance, the more progress I make toward my goal of overcoming panic attacks. That's Acknowledge & Accept. How does that compare to what you usually do during a panic attack? Wait & Watch (and maybe, Work) Wait What I mean by "Wait" is this: don't just do something, stand there. It's similar to the suggestion "count to ten before you get mad". One of the hallmarks of a panic attack is that it temporarily robs you of your ability to think, remember, and concentrate. This step will buy you a little time to regain those abilities before you take any action. When you react before you have a chance to think straight, what do you do? If you're like most people, you probably flee, or struggle. You do things that actually make it worse. This is what people mean when they say things like "I know I'm doing it to myself" and the harder I try, the worse it gets. Jumping into action too quickly is a big obstacle to overcoming panic attacks. So, even though you have a powerful urge to leave, postpone that decision for a little bit. Don't tell yourself you CAN'T leave - keep that option open so you don't feel trapped - but put off the decision about whether or not to leave. Stay in the situation. You don't need to run away to get relief. Let relief come to you. Watch Use the occasion to observe how the panic works, and how you respond to it. The best way to do this is to fill out a panic diary. The diary is a questionnaire which helps you notice important aspects of a panic attack, so you can respond more effectively over time. Feel free to download and reproduce it for your own personal use. You can also download a set of instructions. My patients often report that just filling out a diary helps them to calm down. How does this work? It's not that they're distracted from the subject of panic, because the diary questions are all about panic. It helps you get a little distance from your emotions. It works because, while you complete a diary, you're in the role of an observer, rather than feeling like a victim. The best way to use the diary is to fill it out during the attack, rather than after. If you're in a situation where writing is impractical, perhaps while driving a car, you can: use a digital recorder; have your support person read the questions to you and record your answers; or pull over for a few minutes to write. What About "Work"? If you're in a relatively passive situation during the panic attack - a passenger in a vehicle, getting your hair cut, or waiting in a waiting room - "Wait & Watch" is all you need. If you're in a more active role - driving a car or giving a presentation - then you also need to attend to the "Work" of conducting that activity. Do "Wait & Watch", but also remain engaged in your task. That's "Wait & Watch (and maybe, Work)". How does that compare to what you usually do during a panic attack? Actions (to make myself more comfortable) At this point, you've already gone through the two most important steps to overcoming panic attacks. These steps, and all the steps necessary to overcome panic disorder and phobia, are covered in much more detail in my Panic Attacks Workbook. What's Your Job During an Attack? It's not your job to bring the panic attack to an end; that will happen no matter what you do. Your job now is to see if you can make yourself a little more comfortable, while you wait for the attack to end. Here are a few techniques that my patients have found particularly useful in overcoming panic attacks. Belly Breathing Regardless of what else you do, do belly breathing. It's also known as diaphragmatic breathing, but I think "belly breathing" is more descriptive. Many people think they know how to do deep breathing, but don't do it correctly, so they don't get good results. A good belly breathing technique is a very powerful tool in the work of overcoming panic attacks! How to Talk to Yourself Talk to yourself (silently!) about what is happening, and what you need to do. One question my patients find very helpful is this: is it Danger or Discomfort?. Some of the other responses my patients like include the following: 1. Fine, let's have an attack! It's a good chance to practice my coping techniques. 2. Answer your "what if...?" fears by saying "So what? I'll get afraid, then calm down again." 3. It's okay to be afraid. Get Involved in the Present People don't panic in the present. People panic when they imagine something bad happening to them in the future or in the past. This is why your panic attacks are almost always accompanied by some "what if...?" thought. If a dog just bit my leg, I don't say "what if a dogbite?". The reason you say "what if...?" is because what you fear is not actually happening! Get back into the activity you were engaged in prior to the attack, and become involved with the people and objects around you. If you're in a store, resume shopping, reading labels, comparing prices, asking questions, etc. It will move you closer to your goal of overcoming panic attacks when you bring your focus and energy back to the present environment. By this I mean, work with what is around you. Work with Your Body Identify, and relax, the parts of your body that get most tense during a panic attack. This typically involves first tensing, and then relaxing, the muscles of your jaw, neck, shoulders, back and legs. Do not allow yourself to stand rigid, muscles tensed, and holding your breath. That just makes you feel worse! If you feel like you "can't move a muscle", start with just one finger! That's "Actions (to make myself more comfortable)". How does that compare with what you usually do during a panic attack? Repeat This step is here because you might start feeling better, then feel another wave of panic. Your first reaction might then be to think "Oh No, it didn't work!". The Repeat step is here to remind you that it's OK if that happens. Just take it from the top again. It's not unusual or dangerous. You may go through several cycles, and you just need to repeat the AWARE steps again, as often as you need. How does that compare with what you usually do? End This is here to remind you that your panic attack will end; that all panic attacks end; that they end regardless of how you respond; that it's not your job to make the attack end; and that your only job is to make yourself as comfortable as possible while waiting for the attack to end. Have these statements been true for you? Don't take my word for it. Review your own history of panic attacks and see. And maybe the next time you panic, when you notice yourself thinking, once again, "Will this ever end?", you'll find yourself answering, "YES!"

i calm down so to speak by engaging with the present, feeling my surroundings, having people reassure me that i am okay and that i am safe.

talk yourself somewhere safe, put of a crowd, somewhere quiet, concentrate on your breathing or ask somebody you trust to help, make yourself a drink, sit down and keep concentrating on your breathing.

Practicing breathing exercizes, though it may not seem like it at the time can really help doing a panic attack. You could also be dehydrated which can intensify it so drinking water helps. Also repeatedly telling yourself that this will pass and you will not die from a panic attack has helped me a lot. I also find that there are a lot of apps that offer useful tips on managing panic attacks both in the present and future.

It is easier if you have somebody with you to calm you down. If not, maybe sit down and try to breath.

The biggest thing I try to focus on is breathing. When I am having a panic attack, I breath rapidly, cause hyperventilating. I take slow deep breaths through my nose and exhale slowly out my mouth. This works for me because it slows my breathing as well as my heart rate and also helps in relaxation. Thus bringing me out of the panic attack.

Phone a friend, hug a teddy bear, wrap up in a soft blanket, listen to music, take a nap...BREATHE. Breathe in for four seconds, hold it for seven, breath out for eight seconds. Do this two times, four times, or however many. Why? Because this will help to take your brain out of "panic" mode. Keep telling yourself that everything will be okay, and that YOU are okay. c:

Deep breathing to a rhythm really helps me calm down. Sometimes just getting up and going outside helps as well! Talk to family members if you need it or find a quiet space to relax.

You can find someone to talk to about it or anything really, find something healthy/safe to do that helps you stay calm until it passes, or find a quiet place where you can sit and breathe deeply until it passes. There aren't any magical tricks that will make a panic attack go away, each person is different so find your method that best works for you, so long as the method is both safe and healthy for you and those around you. Some people have hobbies, others have pets, others may just want to talk/vent it out or just sit quietly in a room.

Try to take your mind off of the situation. Listen to music, try to read a book, look at scenery; anything to keep your mind off of the situation.

Just close your eyes and imagine you're somewhere where you feel relaxed, whether it's a beach, a top of the mountain, your bedroom...and start taking few deep breaths. Just focus on breathing and imagine you're somewhere else. It's going to be okay, YOU are going to be okay!

Breathe! and realize that some times we think of the worst case scenario. When we do this it's just a recipe for disaster. Sometimes we think things will be worse than they actually are. Usually sitting down for a couple and thinking about the reality of the situation helps. Talk to someone about your fears, thoughts, etc that got you there in the first place and pick each issue out individually and see the good in each one until they feel little.

Take deep breathes and focus on calming thoughts. Reassure yourself as much as possible, so eventually you will relax

Something simple as breathing properly can be extremely helpful to calm down. Just close your eyes, take deep slow breaths and focus on your breathing. Do like 5 slow breaths and that should usually help calm yourself.

breath in for 4 seconds hold for 5 seconds breath out for 8 seconds this will help alot i promise just breath

"Centering" yourself, or learning to be in the present moment really helps me out. It's not a miracle cure by any means, but it certainly helps!