How can I calm down during a panic attack?

First of all, try to find yourself a place that is quiet. If you are in a crowded place, try to get yourself some space where you think you'll be comfortable. Now try to breathe deeply. Try to not breathe into your chest area but more with your abdomen, it will help you to relax your breathing and muscles. Once you've come to this point, ask yourself as clearly as you can what you are scared of in that moment. What is the worst that can happen? Is that fear you are feeling based on facts and the actual situation or could it be that you are thinking ahead already? Could it be that you are overthinking a situation? Try to answer your questions in your head or out loud, whichever way you feel more comfortable, and try to think as rational as possible. A lot of times the fear we feel isn't rational or real, try to make yourself see that. Remember to breathe. This is just my personal experience of course. I sometimes tend to calm myself down with soothing music or smells that put me in a good headspace, however that's just a personal preference. If you want to know more techniques on how to regain your calm after or during a panic attack, you can always read the Self Help Guide on this website, it is very informative and can maybe give you a new technique that works for you.

One of the best ways to calm down is deep breathing and focusing on each breath. Another tactic is to pick an object--can be anything!--and in a way play a mental game of describing the object in detail to yourself or the person you are with. With a panic attack you may feel there is no "way out", challenge those thoughts with a positive outcome. In time, this can change the anxious thought pattern.

Count your breaths, taking long deep breaths in and out. Or find a picture or spot on the wall to focus on while breathing.

You could try breathing, getting some fresh air, and perhaps seeking the company of a trusted and supportive person, either a Listener here on 7 Cups, or any person who is supportive and understanding for you.

One of the ways to calm down when you feel like you're having a panic attack is to do a deep breathing exercise. Try closing your eyes, inhaling for 4 seconds through your nose while slowly pushing your belly outward. Then exhale for 4 seconds while pulling your belly inwards. Repeat as many times until you feel less tension in your stomach. It is important during a panic attack to try and break the train of thoughts you are having. Try to find what is making you feel anxiety and whether the thought is based on fact or fear. Try to think about whether it's beyond your control. Sometimes we have to remember that there are things that out of our control and we need to take one step at a time so we don't get overwhelmed.

Panic attacks are horrendous but the first important thing to remember is that you will not come to any harm. The body is responding to your thoughts by going into fight or flight mode and surging adrenalin through the body. Personally, I find relaxation exercises on YouTube. Mindfulness meditations and body scans are especially good. These help me to get my thoughts and symptoms under control and eventually I can wind down. You must be compassionate with yourself and not punish yourself for uncontrollable thoughts. Also, try and get as comfortable as possible.

I usually lie on the ground and then do a breathing exercise. My favorite is tracing a tile or a square with my eyes and exhaling or inhaling for each side. I also sometimes call one of my friends and have them talk to me.

There are lots of ways to calm down during a panic attack! A great way is to find a way to bring yourself back to the moment. So this means, try to use your senses! Look at a picture of something you like! Smell a pleasant smell, like vanilla! Pet a dog or cat! Do something to bring yourself back to the here and now.

Breathe. Remember its ok to be also remember that your safe and nothing can hurt you

You should breathe deeply a few times, while thinking of something comforting. Try calming down completely and avoid the situation next time

Breathe. Try to breathe. That is probably the most important thing. Secondly, it is a good thing to try and realize why exactly you are panicking. Is it really worth the panic that you are feeling right now? And when I ask 'is it worth it?' I'm not saying to quit whatever it is your panicking over. I just mean that you should ask yourself if what you are panicking over is really worth that much panic or if you are overreacting. Also, sit down. Don't stand up or keep standing up if you were already. Standing up could lead to dangerous situations during a panic attack.

Take a step back and breathe. If your mind panics, your body will follow - but this also works the other way around. Focused breathing will give you something to occupy your mind with other than stressful thoughts, and it will ground you in your body and the now so you won't get carried away. None of this means you should ignore what you feel: acknowledge the feelings of panic, but don't focus too hard on them -- just ride them out. Remind yourself that you control the feelings and that they do not control you, and breathe.

During a panic attack the most important thing is to work to control your breathing. Panic attacks cause most people to hyperventilate and this makes their heart rate speed up and the combination of the two is what makes some people feel like they are going to die during a panic attack. Your breath can be controlled in a variety of ways: you can use diaphragmatic breathing to increase the amount of air you inhale with each breath, this may also be related to slowing down the rate at which you are breathing and to help prevent hyperventilation you should try to make you out breath at least as long (if not slightly longer) than your in breath. By controlling you breathing your heart rate will naturally slow. You can also try techniques such as self talk ("i am not going to die. this is a panic attack. I've had them before. it will end") and muscle relaxation exercises

I often turn to meditation when I'm having a panick attack. It's good to either let your mind go blank or to focus on one thing. Breathing deeply and pretending to be relaxed will help a great deal into tricking your body and mind into a calm state.

best thing to do is take a few deep breaths and sit down for a few minutes until you can function normally again and have clear mind as well I know I have had panic attacks in the past as well so I know its not easy at all when it happening unless you have someone else around you to help calm you down when it happens take up yoga and mediation also helps as well

Find a quite place, if that is not possible practice deep breathing. Practice different strategies before an attack. Learn to recognize your triggers so it may help you minimize the attacks.

Try and breath in and out deeply. realise that you have just had a panic attack then try to calm down

Breathe in for 4 seconds. Hold your breath for 7 seconds. Exhale breath for 8 seconds. Repeat if needed. This breathing exercise shifts your brain from a fight or flight response to a different response.

Maybe just take it slow snd breathe then go for a walk to calm down a little or you could lay down and just rest.

Focus on something else. Sounds easy, but it may be challenging. Find something in the room where you are; a photograph, a painting, a piece of furniture, etc. Describe every aspect of that item in your mind. For example, you feel a panic attack coming on, look at a painting, say either outloud or in your mind: "I see dark blue, light blue, flowers, a barn; the wood on the barn looks aged, the blue matches a necklace I used to have; I wonder what is in the barn, it could be a lamb; etc. Be mindful that you are inhaling deep, slow breaths while you are describing. Be very detailed, get your mind really into that painting. It's a way of distracting that can be very useful and can take you out of the panic attack. Just be mindful of the pace at which you are describing and breathing and keep it as slow and purposeful as possible.

Breathing regulation is a very easy coping skill that is also effective very quickly. Slow, deep breaths bring down your heart rate and cause you to feel calmer.

You really can't but you just need to breathe, and that will help. That's what I do when I have a panic attack

Focus on your breathing. Count how long it takes you to breathe in and breathe out. Try counting to three, then to four. Breathe in - 1, 2, 3, 4... breathe out - 1, 2, 3, 4. If that doesn't help, try reaching out to a loved one. If it continues, seek medical attention.

Take deep breaths, think about something that once made you happy and keep building it up until you eventually calm down.

Try to control your breathing and lower your heart rate. Communicate your attacks on doctors and parents please.

The best thing to do during a panic attack is don't forget to breathe. I always do what I call 3-4-7 breathing which is when you inhale for 3 seconds, hold for 4 and exhale for 7 seconds. If you don this a couple of times, your heart rate will decrease, decreasing your thoughts about having a heart attack and eventually calming down. Also be aware that you're safe and nothing can happen to you, you'll survive. But I do find that the best thing to do is try your best to control your breathing :)

The best thing to do is take deep breathes and count to 100. Think about a place you want to go and who you want to be there with.

By grounding yourself. Listing what you can hear or see. Distraction. Thinking about something else, preferable non-anxiety inducing. Affirmations. Repeating a mantra to yourself that reminds you that you're safe, and if you're not, you are more safe than you think.

Just take long, deep breathes for about 10 seconds breathing in, and 10 seconds breathing out. Think in your head a ton of positive experiences and things that make you happy and slowly calm yourself down to the best of your ability.

Try and take deep, slow breaths and remember that it will pass. If you tend to have people around you then let them know that you suffer from occasional attacks so they can be prepared to sit with you and even hold your hand through it. Having support helps calm you down.