How can I calm down during a panic attack?

I find that the best tactic for tackling a panic attack is not to fight it. In my experience, the worst panic attacks I've faced were the ones during which I kept telling myself to "calm down." The panic attack is scary enough without you beating yourself up over it while it's happening. I find that a very effective way of dealing with the anxiety is to retire to a quiet room or area, even if the best I can manage is a bathroom stall. I allow myself to feel the worry, I give myself permission to be afraid. I tell myself that it will not be permanent, that it will pass, that everything is going to be okay. I breathe through it, and keep telling myself to breathe, to let the fear pass over and through me, and that everything will be okay.

There are several different ways. One popular way are deep diaphragmatic breathing. Which consists of expansion of the abdomen rather than the chest when breathing. There are also different time amounts of breathing such as: the 4-8-7. You inhale for 4 seconds, hold for 8 seconds, and exhale for 7 seconds. There's also: Try slowly inhaling to a count of 4, filling your belly first and then your chest, gently holding your breath to a count of 4, and slowly exhaling to a count of 4 and repeat several times. There are also distractions like: Drawing little squares on your leg with your finger. Small at first then bigger. Breathing in while drawing up and down and breathing out while drawing left and right.

A panic attack is a hell of an experience - literally. In my case, outter help - like other people telling me to calm down and that everything is okay - didn't do much help. I've had one "big" attack in my life, that was my first and the most powerful one. Later on, though, I experienced "smaller", less-horrifiing attacks (same sypthoms, but not so strong and didn't last long (usually about 20 minutes, my first panic attack lasted 3 hours and I've had after-effects for about 3 months...)). Panic attack works differently in every people experiencing it. If you've had some attacks before, you probably know the sypthoms "telling you" that an attack is on the way. In this state, it's important to find something that helps you relax - taking long, deep breaths (it also helps to maintain a calm heartrate), walking, getting some fresh air, drinking a tea, meditating, whatever helps. If the attack itself did happen, it is hard to focus on these calming things because of the flight-or-fight drive. Find a situation or place you feel confortable in - tell your parents/co-workers/friends that you need some help, if you need outter help, or find a place you can feel at ease alone - like a tea-kitchen at work, for example. Take long, deep breaths, and don't try to fight the drive - don't try to shoo the feeling away. It will wash through you, it's an overwhelming experience, but I found fighting it making it much worse. It'll stop in a few minutes. Keep on taking deep breaths, if it happens at work, try to take small breaks - just a few minutes - to relax. Find some music. Something that makes you feel better, that helps you relax in tense situation (even cat videos can help... really, anything that fits you). The attack itself should completely end within an hour at most. The two things you shouldn't do: don't fight the attack, and don't be afraid of experiencing a panic attack. If you already had one, the fear itself from happening can trigger another. These steps are hard to take alone, and if you just had your very first, or few attacks, I think you definently should ask the help of a professional. Panic attacks can occour from emotional (overwhelming stress) or neurological source, and if it calms you, you should definently have it checked out.

Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This is called Grounding. It can help when you feel like you've lost control of your surroundings!!

First of all try to take deep breaths and slowly step by step feel relaxed. Also, try to make positive and nice thoughts and the most important.... speak to yourself. Convince yourself that nothing bad is going to happen. Trust yourself and be the best friend of you.