Skip to main content Skip to bottom nav

What is something that I can remember while having a panic attack that can help me calm down?

17 Answers
Last Updated: 08/12/2019 at 4:33pm
1 Tip to Feel Better
United States
Moderated by

Brenda King, PsyD


I treat life changes, women’s issues, and issues of aging using evidence-based treatments with healthy doses of warmth, empathy and humor to enhance healing and growth.

Top Rated Answers
April 2nd, 2015 2:26pm
That you are alive, You are breathing, You are OK, It will go away eventually. Nothing is permentant.
April 26th, 2015 3:11pm
just remember to take slow deep breaths whilst trying to think of the positives about your situation and that it will get better and that it wont last forever
April 29th, 2015 11:46am
Anything you associate with peace, calm, love and so on. Perhaps a happy memory, anything that makes you feel safe and loved.
June 4th, 2015 1:59pm
There are panic apps that can help you make breathing exercises or you can try to remember to focus on a square and then follow the lines: first line = breathe in, second line = breathe out, third line = breathe in, last/fourth line = breathe out. And continue doing that for a short period of time. If that doesn't help, try to reach out to someone who can help you.
June 30th, 2015 9:25pm
Remember to breathe! Remember that you have gotten through panic attacks before-- this one will be but another panic attack that you have beaten. Remind yourself that everything is going to be okay.
July 20th, 2015 1:08am
4-7-8. Breathe in for a count of 4, hold for 7, and breathe out for 8. It's hard for your body to keep panicking during this routine, and once you calm down a little, it's easier to deal with whatever's causing the issue
September 7th, 2015 5:46pm
The biggest thing to remember is to breathe. Breathe deeply and your heart rate will slow, alleviating your physical symptoms. Another important thing to remember is that it is a temporary feeling that will pass.
February 1st, 2016 12:24am
The thing that usually gets me through a panick attack is remembering that although it feels scary it won't last for ever.
April 5th, 2016 4:50am
I like to ground myself by naming five objects I can see, four I can touch, three I can hear, two I can smell and one I can taste in the room I am in. this shifts my focus from the panic and back into what is around me
June 6th, 2016 8:22pm
In my OCD treatment, my therapist have taught me a lot about panic and anxiety. Try to remember that it'll get better, even though it feels terrible. You'll get to a point where it won't get worse and from then on it can only get better. Also, try to remember the difference between what you feel and what you think: Tell yourself that there's nothing to be afraid of because you can gain control of your thoughts even though your feelings might not be as easily tamed.
July 5th, 2016 8:04am
You can remind yourself that it's not really happening, that you're not really in danger, and that you're okay. Just find a mantra that works for you. I find that just chanting the same thing over again can be helpful.
September 12th, 2016 1:54pm
First of all, remember 4-7-8 breathing. Inhale for the count of 4, hold for 7, and exhale through your mouth for 8. Repeat 4 times. It will help you calm down by breathig deeply and by bringing your attention to your breathing, not symptoms. Also try to make tiny pieces of paper with writings like "I've been through this not even once and I survived, so I will this time too" or "This is just temporary, it will pass, it cannot carm me". Keep them in your wallet or near to you, you can put it to little box, and hide in pocket. Whenever you have panic attack, read it and keep repeating it in your mind or out loud if you can. That is what I do, and it helps me a lot.
February 6th, 2017 9:10pm
Remember the last time you were truly happy. Place that makes you calm. Song that you love. Try to find good things, count them all and breathe.
September 18th, 2017 12:08am
First and foremost, know that it will pass. Concentrate on your breathing. (You can practice slow and deep breathing in and out when you're not having a panic attack, so it becomes second nature to you.) You can also talk to yourself, like a friend, and walk yourself through it. For example: "You're having a panic attack. It's ok. You will be ok. This will pass. Just breath, deep and slow. Very good. Don't worry, I am here for you. You're doing an amazing job. I know this is hard, but you will get through it. You always do." It works for me. I hope it will help you.
August 13th, 2018 1:00am
To count down from 10 to 1 slowly. This psychological trick will trick your brain into focusing on the logical task of counting rather than the panic. Also helps to get out of bed in the morning ;)
August 13th, 2018 3:28pm
Focus on the moment! Start listing things around you in the present second that you can experience with your five senses, this should distract you from your thoughts that brought on the attack.
August 12th, 2019 4:33pm
this will pass. you have had them before, and you have gotten through this before. breathe. make sure you breathe, and focus on just your breath for a bit. now look around. what are some things you can see? can you name five? what are some things you can feel? your clothes against you, your hands touching something, your feet on the floor? concentrate on what you can feel. can you name four things? now what can you hear? cars outside, a fan, random tapping sounds or buzzing? can you name three? can you smell anything? the scent of a carpet, or pencils, or clean linen? if you can't smell anything, what are some things that have strong scents? imagine it as vividly as you can. think of two things. and lastly, what is something you can taste? does your mouth still taste like toothpaste? like your last meal? if you can't taste anything, what is something that you really like to eat? what does it taste like? name one thing. now, back to your breath. breathe in and out, slowly, gently, and focus on how your chest rises and falls. you'll get through this. you'll be okay.