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What's the best way to recover from a particularly bad panic attack?

20 Answers
Last Updated: 03/05/2018 at 2:08pm
1 Tip to Feel Better
United States
Moderated by

Melissa Strauss, LPC

Licensed Professional Counselor

I am client focused and believe everyone has a strength. I feel confident in seeing clients with generalized and social anxiety, depression and relational goals.

Top Rated Answers
December 10th, 2014 4:12pm
To use some grounding techniques. When having a panick attacks, your senses are altered. You are disconnected from reality and this why you need to focus on what you see, smell, touch, hear and maybe even taste to come back to a more calmer state. Deep breathing exercises can help too (expecially in case of hyperventilation). For more info :
December 14th, 2014 5:19pm
Some water and a nap can usually help to restore the body after a bad panic attack. Trying to keep yourself occupied afterwards can also be useful because that distracts from any lingering bad feelings.
May 17th, 2015 7:17pm
Take time to be gentle with yourself. If you need to be alone, be alone. If you need to be with someone, talk to someone you trust and say "I just need to sit with you for a little while, I just had a horrible panic attack, is that okay?", read a comforting book, listen to your favourite music. I have an "Anxiety-Free" playlist of music that just makes me smile.
December 9th, 2014 9:40pm
Self care a whole lot as soon as you can. Make your favorite food or drink, curl up in a blanket, take a warm bubble bath, put on lotion, etc.
December 9th, 2014 11:21pm
Remove yourself from the stressful situation (if possible) focus on your breathing and ask your self if your fears are valid.
December 10th, 2014 6:48pm
Try &take a deep breath in ,close your eyes &dont think about anything&just breath out slowly do it a few times..take a few sips of water, wash your face with some cold water..and try doing the breatheing excesise again..put on some soothing,calming music if you are able to
December 23rd, 2014 12:05am
Take a hot or maybe even cold shower. Put ice cube on wrist. Walk. Watch a funny movie. Play a game.
December 25th, 2014 9:13pm
Focus on your breath. Focus on the time you take for each breath and count each inhale and exhale.
December 28th, 2014 8:21pm
I breathe with my diaphragm and sometimes I journal about what I was feeling. I also use my healing stones by holding them and thinking positive thoughts.
January 7th, 2015 7:47am
Lay down in bed if you're at home. Get some ice water and sip it. Close your eyes and take deep breaths until you feel normal again.
March 11th, 2015 5:01pm
Treat yourself the way you would a close friend in the same situation. Find a comfortable place to relax, watch a show, eat a snack, read, take whatever time you need and don't focus on anything other than your own comfort and calming down. Talk yourself kindly through the emotions and take deep breaths.
July 27th, 2015 2:16am
Do something relaxing that you enjoy. First calm yourself, listen to music, light a candle, drink some water. Then do a quiet activity like colouring or reading. Let it be expressive and calming.
December 22nd, 2015 5:00am
Hmm, I had a particularly bad panic attack roughly a month ago, and haven't had one ever since. I'll explain what I did during and after the panic attack, so hopefully this may help you. When I had my panic attack, I immediately went to the ER. After checking my vitals, however, the doctors told me that there was absolutely nothing wrong. I felt a bit relieved hearing this, but I still did not feel 100%, so I refrained from physical activities for about a week (P.E., breakdance, etc.) After that, I simply went to school, hung out with my friends, had a great time, and ultimately managed to forget about my panic attack. So, basically, it might help if you refrain from physical exertion, hydrate well, and engage socially with your school, friends, and family. Hope this helps :)
March 15th, 2016 9:44pm
Recovering from panic attacks is something that varies from person to person. Personally, breathing with the hands of a clock helps me a lot. It also helps me to drink some cold water.
June 14th, 2016 6:14am
If you have just had a panic attack, it's a build up of stress, so it's good to just breath deeply, get some water, relax for a bit and talk to someone.
August 29th, 2016 4:23pm
this works for me, but if you want to try it you can. I count to 4 and breathe in and out on each count. just focus on those numbers. meditation works. I crochet. things that bring my mind at ease.
June 6th, 2017 6:48pm
When recovering from a particularly bad panic attack, it's important to keep breathing. I personally like to take breaths that are 4-by-4 (4 counts in, 4 counts out). It helps restore regular breathing patterns and resting heart rate. Be sure to remember that you are okay, that everything is fine, and that you are SAFE. It helps to think of something you enjoy, a good memory, or a place that makes you feel at peace.
August 28th, 2017 9:20am
Steady breathing will help fast. Putting your hand on your diaphragm and taking slow breaths with your eyes closed can slow your heart rate too. This will stop your body shaking and slowly bring you down from the panic attack
October 30th, 2017 6:27pm
My personal experience is that it's good to get outside and sit quietly with the earth. I try to regulate my breathing with whatever rhythm I feel that day. It sounds kooky, new-age, and maybe kind of silly, but it helps me recover a sense of safety and meaning. I think sometimes we benefit from putting away our rational minds and opening ourselves to the idea that we can feel greater things than society's expectations.
March 5th, 2018 2:08pm
Do the things that make you as calm as possible. Like get yourself in a calm place. Focus on positive things or just something other then the attack or how your’e feeling. Focus on a sound for instance. Notice your environment ... slowly relax.