How can I bring myself down once I have started to have a Panic Attack?

Once I start to experience a Panic Attack, it means that I am in a loop of negative thoughts,the worse case scenarios. terrible worries and gruesome images in my head. The more I focus on the the more power I give them, that is who when I start to panic I immediately, do an intervention on my focus point. Doing something physical ( drink water, focus on breathing , hug a person, splash your face with water ) or verbalize what you are thinking/ going through. For me it is important that I express the fear, that I admit that I am having a Panic Attack then I resist less and then it is over sooner. It is never easy for me to go through a panic attack , but when I do , I tell to myself : I been through this 1000 times and survived, I will survive this one as well. And I trust that I will live. If not, if I die then it is ok because I will not feel anything so it is ok. ¨ That is is short how I approach my Panic Attacks .

The thing that best helps me when I feel myself starting to have a panic attack is to focus on my breathing. It can be hard sometimes, but when I am able to breathe deeply through my nose and out my mouth, feeling the sensations in body, it gives me something else to focus on. Also, when we start to calm the body down, the mind follows suit. :) Releasing the tension in my body and muscles also helps. I do this by lying down in a quiet and/or dimly lit room, clenching individual muscles and then releasing them. The relaxation really helps. It is important to remember that no matter how bad it might feel, it will pass and you won't feel this way forever.

Ways to bring one's self down from a panic attack is practice deep breathing. Distract your mind from the fear by creating a diversion one example is to count from 100 backwards. Think of a place where you feel safe and at peace imagine that place. You can add more detail to the image that you are thinking about. This way you are focusing on the image. Keep a journal of your panic attacks and what triggered it. Which then looking back at what your fear was and what triggered it. You can look back on it and it may help you better handle your anxiety. Other things that may also help is exercise, music, cleaning, drawing and even calling a friend.

Speaking from personal experience, there's a few different things that have helped me during a panic attack, but remember that everyone is different. One thing that helped me a lot is taking deep breaths. Try breathing in for 4 seconds, holding it for 7, and breathing out for 8 seconds. Also, think of things that make you calm, like maybe a song that you like and listen to it until you feel better. Hope this helped!

I think the first thing to do when having a panic attack is to recognize it and tell yourself "I am having a panic attack". Not "I'm OK and there's nothing wrong". Acknowledge your feelings. But also know that it's OK. "I am having a panic attack right now but I will make it through it". And then start practicing a breathing exercise, slow and gentle. In through your nose, out through your mouth. Focus on your breathing and nothing else.

A lot of the time doing a hobby you enjoy or just simply sitting and reflecting on the good things that have happened in your life can be good for bringing yourself down from a panic attack. Just let yourself have a moment for you. Step aside and take a deep breath.

Try breathing deeply. Do it 10 second increments. Also try to think of calming thoughts. If you are in a public area, make sure there are people who will help you

I like to use a grounding technique. I take some deep breaths and focus on my five senses - taste, touch, smell, hearing, and sight - and try to list 3-5 things I can sense.

once signs of a panic attack occur, there are a number of things you can do. firstly try and continue what youre currently doing and that can help get rid of of the anxious feelings, if that fails then i find trying to positively assure myself that i am in no real danger sometimes helps

I suffer from panic attacks. The first important thing to remember is that you are safe and you will not come to any harm. The body has a limited store of adrenalin which is what surges through the body during a panic attack. This can be known as "fight or flight" mode. This causes all of the horrible symptoms that come with a panic attack. Personally when I feel a panic attack starting, I find some relaxation exercises on YouTube. Mindfulness meditations and body scans are particularly good. I try really hard to engage with them and make myself as comfortable as possible.