How can I calm down during a panic attack?

For me, whenever I experience panic attacks the first thing I do is tell a trusted friend what's going on so that I'm not keeping it to myself. Then I take deep breaths and close my eyes. If I'm with someone I ask them go hug me because when I panic I need to get to an enclosed space or be held.

Firstly, find a way to center yourself. Check your surroundings and pick out individual things. A poster, a lamp, a TV. Count the amount of individual things you can see, and try to take one deep breath in and out for each thing. If you start to feel light headed, slow down and take more time between breaths. Some people find having an object helps them. If you keep something on you like a lucky coin or a stone, roll it between your fingers and concentrate on the texture and temperature of it.

Get away from everyone and go somewhere quiet, listen to music you like and focus on the lyrics and breath slowly and stop thinking about things that upset you

Breathing is key. If you keep your breathing under control you can keep the panic down. Positive thoughts as well help.

Breath. Thats the best thing I can tell you. Look around, and realize that their is no there is no threat. Drink water. I've also heard holding an ice cube helps for some reason. Listen to calming music :)

There are some things you can do to calm down during a panic attack, and part of that is knowing in advance what is going on in your body when you are having one. As your body's fight or flight response spirals up and up, your body is cranking unneeded adrenaline through your system which produces the symptoms familiar to a panic attack. Knowing that this is what's happening can help you because then you do not escalate and prolong the attack by responding with more panic on top of the first response. Being able to understand that panic attacks are temporary and are just an out of whack physiological response takes the doom out of them so that annoyance and agitation replace fear and anxiety. Relaxation and breathing techniques are also of benefit in calming and active attack. It's best to practice these techniques when not panicking so that they will be easier to accomplish during an attack. Helpful instruction on how to do relaxation and breathing exercises can be found here https://www.7cups.com/panic-attacks-help-online/ Finally, seeking support during an attack can be calming - whether its a chat here at 7 Cups, or having a friend or family member nearby. Remember, panic attacks are temporary.

Breathing really helps me. I place one hand over my chest, and one hand over my stomach so I can feel each breath completely. I breathe deeply, hold it for a few seconds, and then exhale slowly. It helps if you can breathe lower, so push out your stomach out as you breathe. This works really well for me, and definitely makes my panic attacks less intense.

Take a deep breath. Think of something that makes you happy. Avoid the trigger. Find something to distract your mind, like going for a walk. Definitely get some fresh air! If you feel comfortable, open up to someone caring about what you just went through.

You can clam down during a panic attack by listing to music, reading, thinking of happy times/ moments.

When I have a panic attack, I try to find somewhere to lay down. Once I'm laying down, I close my eyes and control my breathing. Steady controlled breathing helps me calm down.

Take deep breaths and try focusing hard on one particular object in the surrounding area. This will help focus your mind while also relaxing your body through breathing.

Breathe slowly, and then go outside to get some fresh air. Think about a place you would rather be and imagine yourself there. Thats what helped me a couple of times.

Grounding technique! :D Make use of your senses- list 5 things you see, 4 textures you feel, 3 things you smell etc. Say them out loud if possible. and don't forget to breathe deep!

You can stop. Breathe. Cry if you must. Then you can look at yourself and the mirror and tell yourself that you will be okay. That this is just one of those things you'll have to fight through. That it hurts, and it could hurt forever, but you'll find something that'll always ease this pain until it's like a mosquito bite. You can curl up on the couch in your favorite hoodie or sweater and sweats, drink some tea and coffee and watch your favorite tv show and take time for yourself. Recognize that you are valid in whatever you feel. That you ALWAYS will be.

Panic attacks can be a debilitating and frightening experience. The symptoms of an anxiety attack vary from person to person but generally consist of: increased heart rate, hyperventilation, profuse sweating, dizziness, racing thoughts, paranoia, blacking out, etc. If you start to experience any of these symptoms and feel a panic attack starting to form, start by focusing on your breathing; Inhale through your nose, hold it for a few seconds, then exhale out your mouth. Repeat this pattern to maintain control over your breathing until the anxiety has subsided. Runaway thoughts can be a major contributor to a panic attack. If you find yourself focusing on an unpleasant thought, try to change your focus instead to something positive. Build yourself a "mental safe haven" where you can retreat to during a panic attack. For example, lets say you're freaking out over a deadline. Don't let it get the best of you, close your eyes and picture yourself on a beautiful sandy beach in the summertime. Picture it in great detail. Take all that energy you were using to worry and focus it all on building this beach scene. While the examples I gave above are effective in dealing with anxiety in the short term, it's imperative you find out the underlying issues that are causing these panic attacks in the first place. No one is more qualified to make that assessment than a mental health professional. Millions of people suffer from anxiety, it's nothing to be ashamed of. If you suffer from anxiety attacks on a regular basis and if it's gotten to the point where your quality of life is being effected, PLEASE make an appointment to speak with your physician. He will determine what the best course of action will be. No one should have to suffer!

There are many breathing techniques you can do to calm down. Here is a link from this website to give you some ideas of how to calm down :http://www.7cups.com/qa-panic-attacks-13/how-can-i-calm-down-during-a-panic-attack-582/

Realizing the emotions you're feeling is very important to calming yourself down. Knowing if you're angry can really relax you because you know that you're angry. Find some healthy coping methods for panic attacks at psychcentral.com/lib/tips-to-cope-with-a-panic-attack/ - I think they will have some very important skills and techniques to master while experiencing a panic attack.

i take long breaths and sometimes i tell my self i am a good girl , i am brave , i can bear it ,it gives me courage when i try to say positive things it works and try to divert my mind and somtimes starts writing my feeling it calms me

- Focus on your breathing. - Get to a place where is minimal amount of people. - Focus on a positive memory or a future event. - Talk to a person who can calm you down. - Eat something. For example gum, because your brain thinks that you can't be in danger if you are eating.

Whenever I have a panic attack I feel as though my world is slowing. If I can I sit down and try to take slow, deep breaths. I think about something soothing and focus on that one thing. This method may not work for everyone but it's crucial that you find your own routine to calm yourself

Take deep breathes, focus on certain things. If really needed you can call 911.

There are multiple things to do during a panic attack to calm you down. The big number one thing to do is breathing exercises. You can find literally thousands of different ones online :)

Focus on your breathing, try and take deep breathes from your diaphragh, instead of your chest. You can focus on this by placing your hand on your stomach, if your stomach expands and retracts when you're breathing, you're using your diaphragm!

Square breathing. Breathe in for four seconds, hold for four seconds. Breate out for four seconds, hold for four seconds. Then breathe in for four seconds again, and repeat the whole cycle. Meanwhile, tell yourself things like, "I am in control. I am not in danger. My heart is still beating, I am still breathing, I am alive. I am in control. Because I am alive and well, there is nothing else to fear." You will be OK!

Like I posted before with the question of how long a panic attack lasts, several things have helped me through a panic attack. If you have had panic attacks since early childhood like I have, often a family member knows about them and it can help to have them guide you through. If not, or this doesn't work for you, you can pace, sit-up/stand up and place your hands on the top of your head to increase and open your airways to help you feel like you can breathe. Sometimes you can feel a panic attack building (for me, my chest starts getting tight or just a feeling comes over me before the panic attack occurs that I recognize) and you can try to distract yourself with your daily things, a project, or book. I have found that it is a bit different for everyone and it takes a bit of time before knowing what works for you. I hope my answer can help others get through their panic attacks or what to do if you ever get one!

Try to either concentrate on your breathing or what helps as well is to look around you as quick as you can and name the objects you lay your eyes on first (or name the colour). Your brain has to process so quick he can't handle the panic attack and the information all at once.

Focusing on what's around you, what can you see, what can you hear. Clench and relax your fists, try and move your body. Slow down your breathing, and take deep breaths. This too will pass.

Remember that it will be over soon. Focus on your breathing. Remember you are strong and loved. Smile

Deep breaths and try your best to block out the negative thoughts. Just like Peter Pan said, "think of happy things and your heart will fly on wings." ;)

Try and calm down by just closing your eyes and trying to take your mind off of it. Try doing something that generally calms you down. Sometimes not even paying attention to the panic attack makes it easier to calm down. Of course it is hard not to, but it just helps. Things like music, pictures, people, pets, or even just little things on the internet helps. Reading can sometimes help because it distracts you long enough, if you can concentrate on it.