How can I get over a really bad panic attack?

In the midst of a panic attack, it seems like the world is going to end. Focus on your breaths. Take deep breaths and ground yourself. Feel your feet on the ground and realize that you are in this world, and if not now, then soon, you WILL be okay.

One way I have learned to get over a really bad panic attack is focusing on breathing. Breathing is very important and it will help to calm yourself down. One that I learned in breathe in for 3 seconds, hold for 1 second, and exhale for 4.

Acceptance and understanding. It depends the nature of the attack. but more than anything, we need to love ourselves during these hard times. Love meaning compassion and empathy, simply be nice to ourselves. Humans are incredibly cruel to themselves. Helpful things to say to yourself is "that was really to go through, i'm feeling really hurt and upset right now" as opposed to ignoring how we feel or trying not to feel it, thats the worst thing we can do. We really have to step aside of ourselves and see ourselves as if we were a close friend and treat ourselves that way.

first try and understand why it happen then work on that problem. writting helps alot on these sort of things so start a journal

Something that helps when I experience a really bad panic attack is using ice cubes. Take out an ice cube and hold it to your hand for as long as you can (you can put the cube in a paper towel). Then, place the ice cube on your other hand. This focuses your mind on the discomfort, and helps to de-escalate your symptoms.

slow your breathing by breathing into a paper bag also talk to someone no matter who as talking and moving takes the power away so they become less and less power full even if you have to ring samaritains anyone just to talk and they to will be able to help slow your breathing which causes the panic.

Try breathing, counting to 100, or I use play dough. It sounds strange but it really helps. Sand and stress balls also help.

A good method I use is to breathe in for 4 seconds, hold it for 7 seconds, and breathe out for 8 seconds. Repeat until it takes it down a bit. Give it a try, it also works for anxiety. Hope it helps!

Try to ground yourself. Take deep breaths. Take care of yourself. Drink lots of water. Sleep a lot. Be gentle with yourself. Panic attacks can be extremely draining. Rest up. Don't blame yourself. Panic attacks are just a thing that happens.

Focus on your breathing. Take a few minutes to yourself. Meditation really helps me out when I have particularly bad panic attacks. Let yourself be calm, and your breathing come back to normal before you try to talk it out. Just allow yourself to separate from everything just for a few minutes so you can rationally talk it out.