How can I calm down during a panic attack?

Breathing is game changer. Taking the time to concentrate on your breathing means the difference between calming down and getting more agitated. Take deep breaths in through your nose and out through your mouth. Think rationally - why are you having a panic attack? Is there any way you can fix the cause? Is there even really a cause to begin with? Accept you are afraid, don't try to fight it, you'll only panic more. Wait - stand or sit but just wait. Don't move - you're not thinking or acting right, you could hurt yourself or someone else. Repeat until you come out of your panicked state.

Find your relaxing point. Find a breathing technique that helps, or a routine. Remember that it'll be over soon, and that you're okay.

To calm down during a Panic Attack, one should use a technique called "GROUNDING" in which one focuses on environment and other concentrations in order to get out of their current internal focus of worry, fear and anxiety.

Whenever I have panic attacks, I try to think of time. Although I haven't had many, thinking of time usually helps me, as if it, in a way, slows down and fastens the attack at the same time. This doesn't work for everyone, but, based on my experience, it has helped me.

Take deep breaths, use your coping skills. Take a warm bath, take a walk, smell calming scents, listen to calming music, talk to someone you trust about it, write in a journal, sleep, use positive distractions!

First, relax your shoulders and become conscious of any tension that you may be feeling in your muscles. Then, with gentle reassurance, progressively tense and relax all the large muscle groups. Tighten your left leg while taking a deep breath in, for example, hold it, then release the leg muscles and the breath. Move on to the other leg. Move up the body, one muscle group at a time. Slow down your breathing. This may best be done by blowing out every breath through pursed lips as if blowing out a candle. Also, place your hands on your stomach to feel the rapidity of your breathing. This may allow you to further control your symptoms.

You can calm down by taking deep breaths, trying to stop your negative thoughts, using coping words/phrases and accepting how you feel.

You have to take deep breaths. And just switch off the world for a second. You have to concentrate on yourself and just breath deep and slow. And you have to believe that nothing can happen that is that bad.

Try grounding yourself to the physical, immediate world around you, and breathing. Try walking around the room, calmy breathing, touching objects and focusing on the texture of them. Focus on smells, and details. Feel the physical outline of your body and realize your presence, and realize you're in control of your own body.

Steps To Help Breath Think about something happy Breath Think about something you luv Breath Repeat

It takes 20 minutes or half an hour to calm down from a panic attack. Usually deep breaths, doing something else, or identifying what thought pattern ("cognitive distortion") triggered the attack are the last things you want to hear about or do, but with time these are the tools that help the most. Usually things that trigger the attack to wait to be settled until you are calm, and trying to address the concern while panicking can make things worse. Take care of yourself first, so future you can be strong enough to take on the challenge.

Breathe in for seven seconds. Hold your breath for three seconds. Breathe out for eight seconds. Repeat. Think about things that are calming or relaxing, like your "happy place."

The best way to calm down during a panic attack is to remember that you're just having anxiety, you are going to be fine, and to focus on your breathing. Place one hand on your stomach and concentrate on taking slow, deep breaths. Calm down and breathe slowly. If you are standing or walking around, find a place to sit and try to relax and have deep slow breathes. If you are with friends or at work, tell people around you that you need a minute.

First thing's first, don't try to stop the panic attack from happening. I like to think of it as "riding the wave". Let the emotions roll through you and remember that they will pass. Let it happen, tell yourself that it is temporary and just do whatever you can to ground yourself in that moment.

Everyone is different. If I feel one coming on, I start doing a puzzle or knitting. Something to keep my hands busy and my eyes away from a screen. I set everything up for tea afterwards and wait it out. More often than not it dissipates and the ones I do have are mild at most

Maybe just take it slow snd breathe then go for a walk to calm down a little or you could lay down and just rest.

Focus on something else. Sounds easy, but it may be challenging. Find something in the room where you are; a photograph, a painting, a piece of furniture, etc. Describe every aspect of that item in your mind. For example, you feel a panic attack coming on, look at a painting, say either outloud or in your mind: "I see dark blue, light blue, flowers, a barn; the wood on the barn looks aged, the blue matches a necklace I used to have; I wonder what is in the barn, it could be a lamb; etc. Be mindful that you are inhaling deep, slow breaths while you are describing. Be very detailed, get your mind really into that painting. It's a way of distracting that can be very useful and can take you out of the panic attack. Just be mindful of the pace at which you are describing and breathing and keep it as slow and purposeful as possible.

Breathing regulation is a very easy coping skill that is also effective very quickly. Slow, deep breaths bring down your heart rate and cause you to feel calmer.

You really can't but you just need to breathe, and that will help. That's what I do when I have a panic attack

Take a step back and breathe. If your mind panics, your body will follow - but this also works the other way around. Focused breathing will give you something to occupy your mind with other than stressful thoughts, and it will ground you in your body and the now so you won't get carried away. None of this means you should ignore what you feel: acknowledge the feelings of panic, but don't focus too hard on them -- just ride them out. Remind yourself that you control the feelings and that they do not control you, and breathe.

At first stay focused , tell take a deep breath and exhale , beware of your surroundings and try not to overreact.

Focus on your breathing. Count how long it takes you to breathe in and breathe out. Try counting to three, then to four. Breathe in - 1, 2, 3, 4... breathe out - 1, 2, 3, 4. If that doesn't help, try reaching out to a loved one. If it continues, seek medical attention.

When i had my panic attacks, I listened to music, look at random funny pictures, played a game on my phone, texted my mom. I did everything that I could to get my mind off of how I was feeling at the moment, and it helped.

Firstly, I always start by internally telling myself that I am experiencing strong anxiety and a panic attack...nothing life-threatening that I need to worry about. It helps to accept the oncoming attack; almost watching it hit from a neutral perspective instead of feeding into it and working myself deeper into panic. Next, I think that distraction is key. Distracting myself almost never fails! Whether it be calling someone, listening to music, counting backwards from 100 in 3s, or focusing on an object I am holding. Next, it can be really helpful to take some slow, deep, diaphragmatic (into your belly) breaths. I like to do the "thirds" breathing exercise-- You imagine your lungs are divided into 3 parts; the top, the middle and the bottom (closest to your belly button). Start to inhale into the bottom 1/3, then the middle 1/3, and lastly top off your lungs with a breath into the top 1/3. (This should be done as smoothly as possible...not in separate pieces, if that makes sense.) Then exhale from top to bottom. I do this a few times and really focus on slowing my breath down and relaxing every muscle in my body, as best I can. It can be really hard sometimes to relax ourselves! Sometimes, medications from a doctor can work wonders if nothing else is helping to give you relief and make you comfortable.

Take deep breaths, think about something that once made you happy and keep building it up until you eventually calm down.

Try to control your breathing and lower your heart rate. Communicate your attacks on doctors and parents please.

The best thing to do during a panic attack is don't forget to breathe. I always do what I call 3-4-7 breathing which is when you inhale for 3 seconds, hold for 4 and exhale for 7 seconds. If you don this a couple of times, your heart rate will decrease, decreasing your thoughts about having a heart attack and eventually calming down. Also be aware that you're safe and nothing can happen to you, you'll survive. But I do find that the best thing to do is try your best to control your breathing :)

The best thing to do is take deep breathes and count to 100. Think about a place you want to go and who you want to be there with.

By grounding yourself. Listing what you can hear or see. Distraction. Thinking about something else, preferable non-anxiety inducing. Affirmations. Repeating a mantra to yourself that reminds you that you're safe, and if you're not, you are more safe than you think.

best thing to do is take a few deep breaths and sit down for a few minutes until you can function normally again and have clear mind as well I know I have had panic attacks in the past as well so I know its not easy at all when it happening unless you have someone else around you to help calm you down when it happens take up yoga and mediation also helps as well