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How do you deal with a panic attack?

29 Answers
Last Updated: 09/15/2020 at 6:49pm
1 Tip to Feel Better
United Kingdom
Moderated by

Lisa Meighan, MSc Psychology


Hello, I am Lisa and I work in a person-centred approach mixed with cognitive behavioural therapy. I believe we all have the potential to be the best we can be.

Top Rated Answers
April 29th, 2015 2:27pm
Breathe. Breathing is an important part of a panic attack, big inhales through the nose and then exhale through the mouth, this will calm your mind, as well as lower your heart rate and blood pressure!
August 4th, 2015 11:32am
I would listen to music, remind myself to breathe slowly and hold my breath (to balance the oxygen and carbon dioxide levels) And sometimes staring at clouds with no thought or judgement can really calm my brain down too!
March 7th, 2015 11:53pm
Whenever I have a panic attack, I can usually alleviate the symptoms by doing deep breathing exercises or attempting to focus my attention on something that isn't related to the panic attack or what triggered it.
March 8th, 2015 4:37pm
I usually sit on the floor and try to count to 20 will breathing . Holding breath helps too. I usually think about save , peaceful place I created in my mind.
April 1st, 2015 11:58am
I usually try to handle my thoughts. I relax my body taking deep breaths and maybe close my eyes for some seconds. I usually whisper 'It is ok' to myself many times until my body is relaxed. Then I try to think of something which makes me forget and calms me down.
April 25th, 2015 5:20pm
I think that breathing is probably the most important thing to do when you're having a panic attack, using a breathing exercise that works for you. It's also important to make sure you feel safe, both my mentally (or even verbally) reminding yourself of that and working to change your environment to make you feel safer. I like to turn on all the lights, open a window, and curl up under my blankets in my bed until the panic has passed.
April 30th, 2015 7:27am
i tell some one i m close to(parents,girlfriend, friends etc) and ignore it and move on and i will do some meditation
May 17th, 2015 11:39pm
First remove yourself from the issues that put you in the attack, then start using skills and coping tool. If none are know then seek a listener to help find a way to learn a coping tool or skill or use the 7 Cups of Tea self Help Guides to help.
May 23rd, 2015 9:55pm
Are you asking how I personally deal with it?? I sit there and cry about it. and then try to connect to a listener lol. I don't have much luck dealing with them. Kinda like now!! Tons of pain..
May 27th, 2015 3:39am
Take some deep breaths and close your eyes. Think about why you are having this panic attack and tell yourself that it won't last forever.
June 5th, 2015 1:44pm
I try to remember that I've had many before and I survived each one. I have tests done to show that my physical self is in a good condition and that helps me rule out the idea that I'm having a heart problem for example. Keeping myself active and making sure that I don't give into the scary thoughts really help too.
June 5th, 2015 10:58pm
The number one issue with panic attacks in not being able to catch your breath. I have discovered that this is because during the attack, not enough air is expelled from the lungs before another breath is taken. So instead of panicking further, purposely exhale as long as possible. The next breath will be complete and full.
June 14th, 2015 9:23am
When I was going through a panic attack my heart would pound and then start racing. Then my breathing would become disregulated. For me I found that by slowly getting my breathing under control i could slow my heart rate dow and reduce my levels of anxiety. Initially I found learning how to take deep and slow breaths while having a panic attack very hard so I would practice my breathing exercises when i was only mildly anxious. Eventually I got there!
June 23rd, 2015 10:48am
Take a deep breath and remember no one is judging you. People are generally more concerned with themselves. No one is out to get you and remover yourself first. Deep muscle relaxation and breathing techniques. Start out small if you're anxiety gets to you
August 11th, 2015 3:09pm
My best option is too take 10 very deep breaths, if that doesn't work try taking more deep breaths till you feel calm. Keep your heart rate and mind steady as in panic attacks it puts pressure in both.
December 8th, 2015 2:35am
Separate yourself from everyone, close your eyes, sit down, take deep breathes, tell yourself everything is going to be okay.
January 11th, 2016 5:23am
There are several ways to cope with a panic attack, some of which will work for you and some of which won't. It depends on what makes you feel relaxed, whether it's meditating, writing, listening to music, or anything else.
January 25th, 2016 4:58pm
I was diagnosed with severe social anxiety when I was 9 and i've had it ever since. I have had my fair share of panic and anxiety attacks (too many if you ask me). I do not believe that there is really a way to "just deal" with a panic attack, they are very real things and some people need to understand that. But something that does help me feel like I matter to someone is having somebody that cares for me around; they don't have to talk to me or anything, all he (that special someone happens to be my boyfriend Tyler) has to do it hug me or hold my hand or keep contact with me in a way, I guess this helps me keep me grounded, during the attack I can't really control what I focus on or what I think about or what i'm doing for that matter, but once the attack has receded enough for me to become aware of my surroundings again, his contact gives me something good to focus on. Remember to always keep fighting and there is always light in the darkest of places, all we have to do is find our way towards it.
May 17th, 2016 2:53am
Take deep breathes and close your eyes. Try to repeat a mantra. I find that sometimes you just have to wait it out. If you remember that there will be an end- you'll be just fine.
July 5th, 2016 2:44am
Breathe. Just breathe. Concentrate on the breath. Plant your feet on the floor grounding yourself and KNOW that this will pass. Diaphragmatic breathing slows palpitations, reduces adrenalin output and restores the breathing to its natural rhythm. And know that is will ALWAYS pass and cannot hurt you.
July 12th, 2016 9:47pm
i make myself stay aware of my surroundings and constantly remind myself of the positive things in life. a huge thing for me is staying positive when it seems as if theres nothing positive around me or going on. what you think you become so if youre constantly thinking negatively you will become very negative and it will consume you. staying aware of the good small things in life help me get through my panic attacks.
September 26th, 2016 10:30am
Proper breathing is important, positive thoughts and in a clam setting. Just control your breathing
September 26th, 2016 6:43pm
I find something that grounds me. Something physical, with a familiar texture or smell. I focus my senses on it, reminding myself of it's familiarity. It also helps me to lay on the ground.
November 14th, 2016 8:02pm
First step in dealing with a panic attack is trying to take deep breaths. Although it seems very simple it can help calm you very well. The next step is distraction. This can be anything that gets your mind off of what is troubling you. So for some examples, you can try reading, watching a movie, snuggling a pet, having a conversation, drawing or painting, playing games, etc.
March 6th, 2017 7:50pm
I breath. In through the nose out through the mouth. While doing this I try to recall are recite numbers. During a panic attack your brain can't panic and count numbers out of order at the same time. While it is better to recite out loud sometimes the situation will not lend itself so you can, so mouthing the numbers is what you have to work with. Good things to recite are phone numbers, school I.D. numbers, any I.D. code. Random letters works also. If you have someone whom you can trust, tell them what your panic attack looks like looks like. When they see you in distress they can give a random sequence of numbers for you to repeat to them (this is the one I suggest). Hope this helps. - Girl with a panic disorder
March 8th, 2017 7:07pm
Meditation, tapping, listening to soft music, watching something. It all depends on the severity and the type of panic i'm having. Usually my go to is listening to mindfulness/meditation for anxiety on youtube, the guided ones are helpful for breathing. If nothing is working, i just stay still and ride it out listening to music or meditation and usually put a bit of pressure on my chest with my hand, sometimes i can trick myself into thinking that helps slow my heart.
March 20th, 2018 4:29pm
You can deal with a panic attack in many ways like taking deep breathes, listening to music, drawing, going out for a walk.
May 1st, 2018 9:43am
There are many ways of dealing with panic attacks! A suggestion is to look at calming gifs; you can find these on the Internet. Google Images may be helpful. Also, try and find a focus object! For instance, you could zero your gaze in on a tree in the distance; you could even try to describe that tree, if it helps. If you've got a happy place, you could also try picturing yourself there. Light exercise is said to help, as is lavender for its soothing properties! I'm sorry to hear that you're dealing with panic attacks, though, and I hope you manage to find a solution!
September 15th, 2020 6:49pm
First of all, I identify to myself that what I am experiencing is a panic attack and not that I am suddenly inexplicably dying. I try to quiet the panic in my head by closing my eyes and concentrating on slowing down my breathing. I aim to inhale to the count of 4, and exhale to the count of 6. Sometimes this can take a few minutes to accomplish depending upon how severe the episode is. I also use a combination of inhaled essential oils to help calm my nerves and, once my breathing has slowed down, I also turn on calming music and continue with controlled breathing. Listening to guided meditations to quell anxious feelings is also helpful to me.