How can I calm down during a panic attack?
M13
on
Jun 30, 2015
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Firstly, I always start by internally telling myself that I am experiencing strong anxiety and a panic attack...nothing life-threatening that I need to worry about. It helps to accept the oncoming attack; almost watching it hit from a neutral perspective instead of feeding into it and working myself deeper into panic. Next, I think that distraction is key. Distracting myself almost never fails! Whether it be calling someone, listening to music, counting backwards from 100 in 3s, or focusing on an object I am holding. Next, it can be really helpful to take some slow, deep, diaphragmatic (into your belly) breaths. I like to do the "thirds" breathing exercise-- You imagine your lungs are divided into 3 parts; the top, the middle and the bottom (closest to your belly button). Start to inhale into the bottom 1/3, then the middle 1/3, and lastly top off your lungs with a breath into the top 1/3. (This should be done as smoothly as possible...not in separate pieces, if that makes sense.) Then exhale from top to bottom. I do this a few times and really focus on slowing my breath down and relaxing every muscle in my body, as best I can. It can be really hard sometimes to relax ourselves! Sometimes, medications from a doctor can work wonders if nothing else is helping to give you relief and make you comfortable.
farhan
on
Aug 13, 2015
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It requires planning. This planning is very similar to packing your luggage on a long trip.
Firstly realize that the human stress response hormones have an impact time of 90 sec. If you can sustain for that time and not engage in panic, you are free. So you are planning to relax in the first 90 seconds.
Now what should you plan. Ideas will come to you in times mostly after you get out of the attack. I can give you some seeds. Record your own voice, tell yourself to calm down and get over the 90 seconds. Secondly see that if you can get hold of a bad/shopper, try breating into that. it reduces oxygen in your body calming you down. It is very effective. Keep paper bags in reach.
You have full right to enjoy life. Be ready to pass through its ups and downs. Love
handofheart
on
Jun 18, 2015
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Breathe. I know it's hard to breathe during a panic attack. Sit or lay down and try to clear your head. I know it sounds silly, but find a happy place. Keep telling yourself that you'll be okay. If you need to be alone, then go get some space to yourself. If you like having people around you then only be with people you're close with and they know how to comfort you.
Anonymous
on
Jun 27, 2015
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Breathe. That is the best way to relieve your body of the stress it is going through during a panic attack.
SoulfullAshley
on
Jul 1, 2015
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When i had my panic attacks, I listened to music, look at random funny pictures, played a game on my phone, texted my mom. I did everything that I could to get my mind off of how I was feeling at the moment, and it helped.
RideMikeRide
on
Jun 20, 2015
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Calming down during a panic attack can be quite challenging given you're in the midst of an emotional/physical tornado! But, I've found these four steps to be helpful: 1. Sit in a comfortable semi-upright position (for example, in bed with pillows behind you). 2. Practice deep breathing (if you are hyperventilating, try breathing into a pillow or paper sack until your breathing normalizes). 3. Do NOT "fight" the panic attack (...in other words, just let it happen knowing that IT WILL PASS). 4. Sip on some cold water to help calm your nerves. Finally, if you're experiencing panic attacks on a frequent basis then realize you need to seek medical/psychiatric help. Many prescription medications can calm or eliminate panic attacks. Most importantly, if you feel like you are in physical danger during a panic attack call 911 or your local police department immediately!
bestSquare5722
on
Feb 28, 2018
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You just have to realize that the feeling will pass. Take deep breaths and focus on your breathing. If possible find a private place where you can pace around if need be and just let all of your anxiety out. When the anxiety attack passes it is the best feeling. You just gotta focus on getting through it.
stumblingghost621
on
Jun 26, 2015
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I usually find someone I trust to talk to. Try to breathe deeply and concentrate on talking out how you feel. Putting things into words is helpful.
SamWise70
on
May 21, 2015
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Breathing is the best and easiest way to help. A technique I use is the 4x4 method. Breathe in for 4 seconds, hold it 4 seconds, release for 4 seconds, repeat 4 times.
Anonymous
on
Jun 21, 2015
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During a panic attack, everything is happening in fast-motion and slow-motion at the same time and it can be difficult to calm down. The easiest way is to concentrate on your breathing. Pretend you need to blow out birthday candles - a deep, slow breath from your belly and a long exhale. Towards the end of the panic attack, when I feel myself calming down, I also like to exercise if possible. I'll go on a run and use up all the extra adrenaline and energy, so I don't get another panic attack right after the last one. Sometimes talking to other people help; if there is a supportive person in your life, call them or talk to them and rant/sob/cry to them.
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