How do I calm myself down during the panic attack to avoid feeling so helpless?
Last Updated: 03/06/2018 at 5:03am
Rory Boutilier, Registered Professional Counsellor, B.A. (Honors, Psychology)
I use a client-centered, solution-focused approach. Particular interests in: self-injury, depression, anxiety, life stress, and change.
Top Rated Answers
April 8th, 2015 10:38am
When you feel a panic attack coming on, treat it like a separate entity, allow it to do it's thing, while you get on with whatever you are currently doing. So, if I am in a conversation and "it" starts happening, I just say to myself "so what" (instead of 'what if?") then I let it go on and do whatever it wants, knowing that my fear is just as irrational as other people's fear of say, chewing gum or whatever else people become afraid of. I'm not going to die, I'm not going to 'make a fool of myself', I also tell myself that 'most people are endeared or are compassionate' or 'they won't notice or care', so, release it, then get on with what you're doing.
Practicing relaxation techniques helps. Give yourself affirmations. e.g. 'You are not in danger, it's okay to be anxious and it's okay to relax. You are safe and you can defend yourself if you have any threat around. So don't worry. Your body can relax naturally.' Such affirmations help calming down panic attacks. After a few incidents your body starts remembering affirmations naturally and calm down naturally. Give yourself affirmations whenever needed.
be aware of the now, of this exact moment ... calm yourself by assuring all of your scared parts that you are in a safe place ... that the now, the here is calm, is safe and that nothing will harm you.
Panic attacks are super stressful and hard to deal with, for every person something might work differently. One thing that tends to work with most people is combat breathing which is where you breath in for 5 and our for 5.
try to focus on your breathing. how the breaths go in through your nose, how they travel through your abdomen and then out through your nose again. keep the breaths long, and try and bring your mind to a place of solitude, somewhere that you can focus your mind on, somewhere that you feel safe. always remember that you are cared for and what you are experiencing may be hard, but it can be coped with.
Focusing on my breathing has really helped me recently! Inhaling for four seconds, then exhaling for four seconds- really taking notice on how the air feels as it enters and exits my lungs. :)
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March 3rd, 2015 9:57pm
To calm myself down when having a panic attack, I first focus on slowing down my breathing and then I begin to focus on different ways on how to overcome what is causing me to have the panic attack to calm me down more and to also motivate myself and not become frightened to make a move or change.
Breathe in through your nose and out through your mouth. (Repeat 3 times breathing deeply) . Then you will have your head down and sit against the wall breathing in and out very fast for 10 seconds . After that you get up and pace back and forth breathing slowly while counting to 20 seconds and counting down from 20 seconds. Drink some water or tea.
try to focus your attention on to something you enjoy and do some simple breathing exercises. Inhale for 5 seconds, hold breath for 4 seconds, exhale for 6 seconds .
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December 7th, 2015 3:18am
I typically use specific breathing techniques that my best friend taught me. My best friend struggles with panic attacks and anxiety attacks and has gone into therapy for it. She has taught me that whenever you are in a panic attack and need to calm yourself down, take some deep breaths and just focus.
Since people prone to panic attacks feel like we are having heart attacks, firstly get a full check up wit your doctor so you can keep telling yourself 'I'm not going to die' during these painful attacks. Next, lie down with your feet up on a couch or chair to get blood to the brain. This relieves dizziness and breathlessness. Finally, practice a combination of deep breathing and distraction, such as a funny movie or calming song, and remember that panic attacks only last a short time!