How can I calm down during a panic attack?

Breathe. That is the best way to relieve your body of the stress it is going through during a panic attack.

So many ways. Talking to someone helps a lot, but to listen to music and write or read or even breathing exercises can help alot. It depends on who you are, but you have to be careful that you don't avoid the problem, but come back to it later with a clearer mind

Try meditation. Think about what started this panic attack and think about the best-case-scenario. A bit of meditation music helps too.

I often turn to meditation when I'm having a panick attack. It's good to either let your mind go blank or to focus on one thing. Breathing deeply and pretending to be relaxed will help a great deal into tricking your body and mind into a calm state.

Hold your breath - slows down your heart rate. And count to 10. Or breath in for 3 seconds, hold it for 3 and let it out for 3

During a panic attack breathing is the most important thing. What exactly is causing your panic and why?

I usually find someone I trust to talk to. Try to breathe deeply and concentrate on talking out how you feel. Putting things into words is helpful.

Breathing exercises are a good first step. Try mindfulness, perhaps. Mindfulness has been found to help people with a variety of health problems including anxiety/panic.

calming down during a panic attack is complicated. being with someone or finding your favorite stuffed animal could possibly settle your mind.

One of the ways to calm down when you feel like you're having a panic attack is to do a deep breathing exercise. Try closing your eyes, inhaling for 4 seconds through your nose while slowly pushing your belly outward. Then exhale for 4 seconds while pulling your belly inwards. Repeat as many times until you feel less tension in your stomach. It is important during a panic attack to try and break the train of thoughts you are having. Try to find what is making you feel anxiety and whether the thought is based on fact or fear. Try to think about whether it's beyond your control. Sometimes we have to remember that there are things that out of our control and we need to take one step at a time so we don't get overwhelmed.

During a panic attack the most important thing is to work to control your breathing. Panic attacks cause most people to hyperventilate and this makes their heart rate speed up and the combination of the two is what makes some people feel like they are going to die during a panic attack. Your breath can be controlled in a variety of ways: you can use diaphragmatic breathing to increase the amount of air you inhale with each breath, this may also be related to slowing down the rate at which you are breathing and to help prevent hyperventilation you should try to make you out breath at least as long (if not slightly longer) than your in breath. By controlling you breathing your heart rate will naturally slow. You can also try techniques such as self talk ("i am not going to die. this is a panic attack. I've had them before. it will end") and muscle relaxation exercises

You take a deep breath and focus on your breathing. If you don't, your panic attack could get worse and it could be harder to calm down.

First way to calm yourself is by remembering it's a panic attack and try your best not to clench up. Try to relax your body even if trembling. Begin to focus on your breathing... Breath in deep and slow for the count of 5, hold it for the count of 5, the breath out slowly for the count of 5. Do this until you feel relaxed. What's great about this is, you can do this anywhere without needing a prop.

I find that the best tactic for tackling a panic attack is not to fight it. In my experience, the worst panic attacks I've faced were the ones during which I kept telling myself to "calm down." The panic attack is scary enough without you beating yourself up over it while it's happening. I find that a very effective way of dealing with the anxiety is to retire to a quiet room or area, even if the best I can manage is a bathroom stall. I allow myself to feel the worry, I give myself permission to be afraid. I tell myself that it will not be permanent, that it will pass, that everything is going to be okay. I breathe through it, and keep telling myself to breathe, to let the fear pass over and through me, and that everything will be okay.

Find a quite place, if that is not possible practice deep breathing. Practice different strategies before an attack. Learn to recognize your triggers so it may help you minimize the attacks.

breathing exercises help immensely. I know from experience. try the 4-7-8 technique for starters.

First of all try to take deep breaths and slowly step by step feel relaxed. Also, try to make positive and nice thoughts and the most important.... speak to yourself. Convince yourself that nothing bad is going to happen. Trust yourself and be the best friend of you.

Panic attacks are basically your brain's reaction to an emergency, even if in reality there isn't one. It's like a fire alarm being pulled as a prank. Sometimes you just have to find a way to turn off the alarm. For me, a good way to do this is a pep talk! I take a deep breath and tell myself, "Everything is okay. I am not in danger. I am safe." I do this out loud if I need to, and repeat it until I can feel myself calming down.

I will always, but always recommend calling 911, because having panic attack is a really serious thing and I myself always end up in hospital, so yeah. You can't calm down when you have panic attack, only meds can calm down. And I recommend to people to try to learn the difference between panic attack and anxiety attack. When you have panic attack you can't calm down yourself, and when you have anxiety attack you can help yourself.

Inhale for 3 seconds then exhale for 3 seconds. Remember to keep breathing but do not hyperventilate

Breath deeply. Acknowledge that your anxiety is valid and you aren't being 'silly' or however else you may feel - your feelings are worthwhile and mean something. Focus on things that make you happy.

When I find myself in the midst of a panic attack, It always helps me to take deep breaths and go somewhere that calms me, be it a physical place or a mental place. I also try my best to think logically about the situation. Often during a panic attack it's hard to see reason, but if you really focus on rationalizing what's going on you can see it for what it really is- a bump in the road. Whether it's a little bump or a really big one, there is always a way to get through it. If you are experiencing panic attacks that cause you or others harm, or occur very frequently, seek medical attention as soon as possible.

During a panic attack, everything is happening in fast-motion and slow-motion at the same time and it can be difficult to calm down. The easiest way is to concentrate on your breathing. Pretend you need to blow out birthday candles - a deep, slow breath from your belly and a long exhale. Towards the end of the panic attack, when I feel myself calming down, I also like to exercise if possible. I'll go on a run and use up all the extra adrenaline and energy, so I don't get another panic attack right after the last one. Sometimes talking to other people help; if there is a supportive person in your life, call them or talk to them and rant/sob/cry to them.

Breathe in and out, try deep breathng as well and using imagery imagine calm scenes and happy memories and times you have had.

You could try breathing, getting some fresh air, and perhaps seeking the company of a trusted and supportive person, either a Listener here on 7 Cups, or any person who is supportive and understanding for you.

Breathe. Try to breathe. That is probably the most important thing. Secondly, it is a good thing to try and realize why exactly you are panicking. Is it really worth the panic that you are feeling right now? And when I ask 'is it worth it?' I'm not saying to quit whatever it is your panicking over. I just mean that you should ask yourself if what you are panicking over is really worth that much panic or if you are overreacting. Also, sit down. Don't stand up or keep standing up if you were already. Standing up could lead to dangerous situations during a panic attack.

Just take long, deep breathes for about 10 seconds breathing in, and 10 seconds breathing out. Think in your head a ton of positive experiences and things that make you happy and slowly calm yourself down to the best of your ability.

The best way that I find to calm myself down during a panic attack is to just remember anything you may be feeling, whether it be a racing heart or dizziness, is just your body's reaction to stress. You can also try to focus your mind onto something else such as reading a calming book or even try watching a funny movie.

Calming down during a panic attack can be quite challenging given you're in the midst of an emotional/physical tornado! But, I've found these four steps to be helpful: 1. Sit in a comfortable semi-upright position (for example, in bed with pillows behind you). 2. Practice deep breathing (if you are hyperventilating, try breathing into a pillow or paper sack until your breathing normalizes). 3. Do NOT "fight" the panic attack (...in other words, just let it happen knowing that IT WILL PASS). 4. Sip on some cold water to help calm your nerves. Finally, if you're experiencing panic attacks on a frequent basis then realize you need to seek medical/psychiatric help. Many prescription medications can calm or eliminate panic attacks. Most importantly, if you feel like you are in physical danger during a panic attack call 911 or your local police department immediately!

Remove yourself from the situation and just sit down somewhere safe and have a drink of water if you need to. Try and control your breathing by taking big breaths in and slowly releasing them. This will eventually bring your anxiety down.