What are some of the best ways to calm yourself in during a panic attack?
Last Updated: 08/18/2020 at 3:10pm
Rory Boutilier, Registered Professional Counsellor
I use a client-centered approach to help you reach your goals. You are the expert on you! Particular areas: depression, anxiety, decision-making, change, self-injury.
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When I have panic attacks, the best way I have found to calm myself is to find a quiet, dark room if possible. Somewhere that is away from too much activity, and I start deep breathing. Although, more than just deep breathing, I use diaphragmatic breathing of the diaphragm. I place one hand on my chest, and one of my abdomen. As I breathe, I pay attention to the hand on my abdomen rising and falling and trying to keep the hand on my chest as still as possible. Between the distraction, concentration, and increase in oxygen; it always seems to help me, no matter where I am!
make sure you are safe and that there is no real danger.Focus on your breathing, stop what your doing especially if your driving, ask your self if the panic and fear your feeling is valid. if you found yourself in a situation that triggered it remove yourself from it until you have calmed yourself. tell your self that you are fine and safe.
Practice your breathing....focus on something and take. Some deep breaths and slow your hearth beat
I use to sit down, drink some water and repeat positive thoughts. It always helps to talk to someone.
Put your back against a wall, head between your knees and just breathe. Maybe run your hands through your hair. Distract yourself.
1. Sit down in a comfortable chair and relax your chest. 2. If you find it increasingly harder to breathe, seek medical advice. 3. Remind yourself of the people you can talk to about this, whether it be a friend or a family member. 4. Surround yourself with things that make you happy/calm/distract you and put your focus elsewhere (for me, this was saying the alphabet backwards, it really helped me take my mind off what was worrying me!)
Diaphramatic breathing — feel the breaths come in and down into your abdomen, not just your lungs. Also, use distractions.
This is something that is different for everyone, but generally it helps to remind yourself that the feeling will pass, and not to resist it. Just accept that at the moment you are having a panic attack, and tell yourself calming thoughts like "I'm having a panic attack, but this feeling will pass" and "I am going to be ok". It can also help to get to a place that is quiet and away from a crowd, once you've found a spot some people find it helpful to focus on their surroundings and try to notice details in noises, textures, and things you are observing.
Listening to medication music while awake, taking deep breaths focusing on the air of the warmth & coolness as it leaves & exits during my awake hours. When this isn't possible by keeping eyes and thoughts on something pleasant or focused and think of that situation rather than what's causing me to panic. When heading to sleep listen to guided meditation or doing tight muscle relation.
Panic attacks can be very scary and can feel like the world is coming to an end and affects our bodies in so many ways! One thing that happens during a panic attack is we tend to breathe faster and more shallow. When this happens, we deprive ourselves of oxygen or we can breathe too much causing over oxygenation. This leads to many physical ailments such as light headedness and tingling in our hands and feet which will add to our panic more! Luckily there are many things we can do! First, try to be aware of your breathing. Take a deep breath in through your nose, hold is for 3 seconds, and let it out through your mouth. While you are working on calming your breathing, tell yourself that you are safe and that it is just panic. If you need to, change environments. Walk outside of your house, or into another room. Luckily panic attacks last for about 15 minutes and while you may feel anxious or tired afterwards, the worst will be over. And remember, after you have this, reach out to someone and talk. Learn your triggers and review what helped you to get you through! You are not alone in this!
Taking deep breaths during a panic attack can help I suggest breathing in for four seconds holding it for four seconds and letting it out in four seconds
Breathe in through your nose for 7 seconds and out through your mouth for 7. Also find a quiet place
During a panic attack, the best way to calm yourself is to think of a good memory. Think of a time where someone said or did something funny.
Focusing on your breath, doing deep breathing. Breathe in for 4 seconds, hold that breath for 4 seconds, and exhale through your mouth for 4 seconds. Repeat this for as long as necessary, don't rush yourself.
Remove yourself from the situation for one! I used to go to a library or a quiet street or even a bathroom stall! Then just practise your diaphragm breathing and you should be good to go in no time!
breathe deep and slow, remind yourself that a panic attack can only last as much as a few minutes and also remind yourself that it will pass quickly, say outloud that everything is going to be okay
Some ways to calm yourself during a panic attack is to use a stress ball, go out for a spin, take deep breathes, or going swimming or going on hikes with your family or friends.
There are many techniques you can use. There is an app called SAM that is very helpful in those cases, and I personally recommend it. What you can do is try to calm your breathing while doing an exercise called "grounding": you need to find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can touch. Keep breathing and, as soon as possible, take a hot drink (like chamomile), or even just water. Acknowledge your feelings and consciously shift your focus of attention toward an activity of your choice. You'll notice negative emotions and thought will try to steal your attention back. Notice those thoughts, acknowledge them, and once again gently bring your attention back to your chosen activity. Please, seek support when needed! You can always come here on 7 Cups to talk it out once you have regained calmness, if you want to.
I don't know if this will help or not but as someone who has experienced panic attacks myself I find listening to music very helpful. If I'm alone I'll blast it as loud as I can and just zone everything else out, it clears my head enough so I'm better able to focus on my breathing so I can calm down. Breathing is a really important thing when it comes to panic attacks, just a simple inhale and then exhale is enough, you want slow deep breathes, and continue this deep breathing until your breathing and heart rate are back to normal.
Stop everything. Go outside for some air, or go to the restroom and just lock yourself in there for two minutes. Rinse your face with water, look at yourself in the mirror and tell yourself that you are going to be alright.
There are a lot of different tricks you can use, depending on your symptoms. Some people find mindful breathing exercises can be helpful, others find touching solid things around them to help if they're experiencing dissociation, I personally find it comforting to place one hand on my chest and close my eyes. It really depends on the way you experience a panic attack.
Sometimes deep breathing and gentle music are the best ways to get through a panic attack as well as a warm embrace to show you care.
The first thing I try to do when I feel a panic attack coming, is stay aware of my surroundings. Where am I? Who am I with? What color are the walls? What does it smell like here? Focusing all my senses in my surroundings distracts me and helps me avoid dissociation. In the middle of a panic attack, I say to myself "it is going to end. No panic attack can last forever, you cannot die from a panic attack". That usually calms me down, and I simply wait the panic attack out.
I recommend the simple things. Count to 10 in your head, breathe in on even numbers and out on odd, holding someone's hand. The main aim is to control your breathing pattern and you will calm down.
It is most important to remind yourself that YOU ARE OKAY. I know it may not feel like it at the time. It could feel like the end of the world, but the key to calming yourself during a panic attack is keeping in mind that you are actually in no harm or danger. It is only fight or flight response for no reason at all. So take some deep breaths and get through it. You got it! :)
Breathing slowly and deeply. Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack even worse. When you start to feel panicky, be sure to take slow, deep breaths to soothe your mind and body. Stop and think. When your thoughts start spinning out of control, simply tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again. Think positively. Push negative thoughts out of your mind, and remind yourself that you are in control. Think about times when you've been able to manage situations successfully and reduce anxiety. Stand up for yourself. If you need to leave a situation, do so or tell someone you need to leave. Don't be afraid to ask for help. Allowing yourself to become more upset will not help if what you really need is to take a walk and blow off some steam. Relax your muscles. Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.
Self Positive talk, Distractions, Grounding, Mindfulness, Breathing exercises, Drinking some cold water, grab a cold wash cloth, turn on some good music, talk with someone, try and find a good movie that cheers you up, take a walk, play with a animal if you have one. Breathing the proper way is so important so make sure you do them also the Distracting which can be anything like a hobby or something that will get you out of the panic .. Try and relax and calm your thoughts with imagery . Call a friend or family member and ask them to just talk too you because this will help calm you down and distract.
Some ways that can help to calm yourself during a panic attack is something Grounding where you say 5 things that you see and you describe these 5 things then 4 things that you can touch and describe. 3 thing you can hear 2 things you can smell and one thing you can taste. This can be a helpful way to bring yourself back to the present moment by grounding. Reminding yourself that you will get through the panic attack and that it is only temporary is also helpful to help cope and manage with the state of feeling panicked.
Some of the ways to calm yourself during a panic attack is to 1. Take a deep breathe 2.Recognize its a panic attack and it is going to last only for few minutes 3.Try yourself to distract 4. Use some muscle relaxation techniques. 5. Close your eyes 6. Practice mindfulness often. 7. Picture a happy place. 8. Find an object that you can focus on for a while. 9. Do some light exercises like walking so that endorphin is produced which helps in removing stress in a person 10. Tell people and make them aware. Let them know what kind of support you might need from them to offer.
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