How can I calm down during a panic attack?

breath in to a paper bag to slow breathing but also try a get someone to talk you down even if it's samaritons as you talk slowly breath slowly in bag they keep you focused then it eases as the power has been taken away

I think the main thing to remember in a panic attack is that it is going to end. You've dealt with it before and you can do it again. One of the main things I do to calm down is play with breathing techniques. There's one that you inhale for 4 counts hold for 7 counts and exhale for 8 counts, you do it 3 times take a break then try it again. Another breathing technique I try is fairly simple inhale for one count hold for one count exhale for one count, inhale for two counts hold for two counts and exhale for two counts you repeat this method up to 10. It also helps for me to distract myself anagramming, puzzles, and coloring are all distractions I use. Another thing that helps me calm down is moving because it gives my body something to do. If you have any questions feel free to message me.

Panic attacks are like a ladder: there are a few steps. Step 1, your breathing changes, step 2, your heart rate increases etc. Once you pass step 5 or 6, the only thing that will stop the attack is time. Eventually you will calm down, but until you do, you have to focus entirely on your breathing - deeply, in and out. Lots of people get confused and panic more when they experience things like chest pain, nausea, dizziness, lightheadedness etc. These are all common symptoms of panic and will pass, though always best to call an Ambulance if you truly believe your life is at risk (e.g. heart attack).

When I have a panic attack or feel one coming, I usually start to count colors. I tell myself "Okay, how many things in here are green?" and then I start to count. Once I start focusing on something else other than what I'm currently worried about, my panic attack starts to subside and then I begin to take 10 deep breaths.

I can find ways to cope with panic attack when I have it normally I go and hang out with friends and make the best Of it .

Run your hands under cold water. Feel it touching your skin and focus on its coolness and realness. Think only on how it is flowing and the temperature. There is nothing else but the flowing water and the cold. Breathe.

I find it helps to sit down and take slow deep controlled breaths until I'm calm and afterwards think happy thoughts.

Take deep, long breaths and think about something that makes you smile. Or find someone to hug or a blanket and a warm space to breath in.

think of your favorite person in the entire world and think about why you love them! it helps me every time!

Breathe deeply, relax and think of something that makes you happy, if possible take your self out of the situation.