How can I calm down during a panic attack?

What works for me the best is trying to turn off the whole world around you and just trying to breathe slowly. And also another thing that works for me is music. If you can, just put headphones on and turn your favorite music on. :)

When I experience panic attacks, I personally find it calming to lie flat on my back on the floor to help regulate the physical symptoms of panic attacks (trembling, trouble breathing, choking sensation, dizziness, nausea).

There are three methods you can use (that I know of) that can help you calm down during a panic attack :) 1) Look around the room your in. Try finding a certain color, like red, as many times as you can. For example, you could find it 16 times. Then you'd move on to more colors. Repeat until you calm down. 2) 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. 3) Control your breathing. Breathe in for 6 seconds, hold for 1, and breathe out for 5 seconds.

Accepting a panic attack for what it is can help to lessen its effect. To start feeling in control of your anxiety, make an appointment with your doctor and get a full physical exam. This will help you focus your approach, as you’ll find out for certain that you’re coping with panic attacks and not some other ailment. A clean bill of health can also help alleviate irrational fears of dying and doom, which can surface during a panic attack. Also, your doctor can differentiate between occasional panic attacks and a more serious panic disorder, which may require professional treatment and possibly medication. Being able to recognize it for what it is will help you decide what action to take to overcome it. Although symptoms differ from person to person, and only a trained professional can provide a definite diagnosis, some common ones include: Irregular heartbeat Dizziness and lightheadedness Shortness of breath Choking sensations and nausea Shaking and sweating Fatigue and weakness Chest pain and heartburn Muscle spasms Hot flashes or sudden chills Tingling sensations in your extremities A fear that you’re going crazy A fear that you might die or be seriously ill If you feel an attack coming on, simple breathing and relaxation techniques can help you feel more in control. But don’t wait until you’re having a panic attack to perfect the techniques. Practicing them twice a day for just 10 minutes at a time may make your panic attacks less frequent and easier to conquer. A panic attack can trick you into feeling fatigued, but often the opposite is true. Instead of retreating to your couch or bed, try to do some excercise or write in a journal. More information can be found here: http://psychcentral.com/lib/tips-to-cope-with-a-panic-attack/3/

You can use the grounding method. Find something that appeals to each of your senses. What can you smell, hear, see, touch, and even taste. Alternately you can focus on your breathing or on constants in your environment.

Take deep breaths, distract yourself, focus on something happy, and/or talk to someone you really trust.

I personally suffer with panic attacks and know how hard it is to calm down. From personal experience, the most important thing is to get fresh air and walk around. Focus on your breathing. Take a deep breath in, and out. Close your eyes once your heart is slower and just focus on all the things that make you happy and relaxed ♥

you can calm down during a panic attack is to put water on your face and under your armpits and under your legs and do something you love and to just relax.

Take deep breaths of fresh air and go and make a drink of something you like if possible. Sometimes removing yourself from a situation for a brief amount of time and distracting yourself for a minute or two with a simple task can allow you to be ready to step back into the initial situation with a slightly clearer head.

When you are having a panic attack, it is helpful to focus on what is around you to help you feel grounded. Identify and name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. Remind yourself you are not alone in this pain.