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What's the best way to overcome a panic attack quickly and discreetly?

19 Answers
Last Updated: 09/02/2019 at 2:02am
1 Tip to Feel Better
United States
Moderated by

Monique Thompson, LPC, LPC-S

Licensed Professional Counselor

I am in my 21st year as a psychotherapist. I have worked with over 3, 000 people over the course of my career.

Top Rated Answers
April 1st, 2015 10:35am
First, try to separate yourself from the circumstances, go to a quieter place where you can re-focus. Then Inhale through your NOSE and exhale through your MOUTH; it will help slow down your heart rhythm and breath. You can be aware of your physical symptoms (shivers, quick breaths, hot flash, etc.) but try not to focus your attention on it too much; it could make you more anxious. If you can, try to call or talk to a person who can help you divert your attention and calm your thoughts. Most of all, don't feel embarrassed, and don't say sorry for how you are feeling. You are not alone, and remember that its just a panic attack, and those anxious feelings don't last forever. Trust yourself that you are able to calm down after a few minutes. In a quick summary : 1-Change places, 2-Breathe, 3-Think about something else, 4-Calm your thoughts & 5-Give yourself time to calm down. :) Hope this helps!
May 4th, 2015 1:18am
The best way to overcome a panic attack is to go with the feelings without any resistance. And if you think you can hide it, you are gonna have a hard time. Just tell your company that you don't feel well and you need to take a break. What helped me the most, is being aware of my breathing.
May 31st, 2015 8:55pm
Get away from the situation that caused the panic attack if possible. Do breathing exercises (a simple google search will show tons), and try to focus on your surroundings instead of how you're feeling. Most importantly, find what works for you. What works for me won't work for you.
January 26th, 2015 8:34pm
For myself, I sit and close my eyes, I calm my chi. Its very important to calm it down in order to calm yourself down.
May 8th, 2015 11:15am
Breathe in while holding your tummy out for five seconds then hold for two seconds and breathe out for another five
June 23rd, 2015 2:15am
Close your eyes and imagine drawing the number 100 and count backwards to 0. Take a deep breathe in hold it for 4 seconds and release. If you can get up and start walking, take a walk and get busy! Helpful conversation works too!
July 21st, 2015 12:15am
To overcome a panic attack i too take a walk or a drive and talk to the problem with somebody you trust
August 18th, 2015 7:20pm
Masturbation, music, medication, meditation. Haha that's a lot of M words. Luck favors the prepared so to speak. Whatever works.
November 24th, 2015 11:01pm
I personally don't know if there is any possible way to overcome a panic attack discreetly. but, from experiencing them, I look at gifs from the wonderful site Tumblr that gives you information about how to overcome a panic attack by the way you breathe.
December 7th, 2015 3:27am
I've had to slow my breathing, focus on something, if I'm alone or someone. I've had to sit and just try my best to relax and breathe as normal as possible until the episode passed.
December 18th, 2015 3:52am
Breath in for 7, hold for 5, and exhale for 7.
December 28th, 2015 9:38am
steady your breathing, take a look around you, find something that catches your eye, concentrate on it, and think what you like most about it, then tell yourself your fine, there is nothing to worry about, keep breathing slowly and steady
June 13th, 2016 3:31pm
Close your eyes, count to 10, and take deep breaths. They don't always subside "quickly" but be sure to remind yourself that you're going to be alright.
June 14th, 2016 2:04am
Breathing. Breathing is so important. Simply inhale and exhale but slowly and only focus on that. Don't focus on your surroundings, or the people around or even what you look like. Just pay attention to the rhythm of your breath.
August 1st, 2016 9:39am
I find that grounding techniques work best for me. Start with your five senses: name three things that you hear, something you can smell, five things that you see in your favorite color. Bring yourself back to the present.
August 14th, 2016 8:26pm
Try to find the source of the problem and get away from it. If it's just a random out of the blue attack then get somewhere alone, sit down close ur eyes take deep breaths and put ur hands on ur knees or upper thigh and just breath
September 4th, 2017 7:16pm
The best way is to find something that helps you calm down. There are plenty of different coping methods. As someone who deals with panic attacks regularly, it's important to find something that distracts you and allows you to slowly overcome it. I find that sitting in a quiet room and taking slow, deep breaths is the best way. There are plenty of breathing exercises you can find online that are fast and effective at reducing the intensity of panic attacks.
December 5th, 2017 3:34pm
I have found doing grounding techniques helps me with this problem listening to relaxing music also drinking green tea and taking my anxiety meds.
September 2nd, 2019 2:02am
If you experience a panic attack, recognize it is one to help yourself stop it. Once you realize you are having one, take deep breaths. Breathe in slowly and deeply, feeling the air filling your lungs from the bottom up to the top. Count to three while holding your breath once you have completely taken in a deep breath. Exhale slowly, through your mouth, while relaxing your face from your eyebrows down to your nose to your jaw. Continue this process, breathing in deeply, exhaling gently. Remind yourself of some happy thoughts, whether it is a place a person, anything that makes you feel joy and like you want to smile.