How do I calm down after a panic attack or flashback in class without anyone noticing?

I would personally step out, but if you must stay in class, think of yourself in a peaceful place. Build a world thats youre own, make it protected and go there after every attack

Breath deeply. Count your breaths. Focusing on something as simple as breathing can help you to refocus on the present.

This is something I have personal experience with. It can be pretty scary. The easiest thing to do is raise your hand and excuse yourself. If your teacher won't listen, just say it is an emergency. You can either go to your guidance counselor and talk through it, or if you feel it's not super serious, just go to the bathroom for a couple minutes to catch your breath and calm down. You shouldn't have to explain yourself to anyone.

The easiest thing is simply leaving to go to the bathroom, but if you can't or if it's already too late, breathe. Breathe in and out, focusing only on your breaths, until you're back under control.

Always remember that as a human, an emotional being, you are allowed to have time to yourself. Go to a bathroom or remote area. Just request you be excused and leave. I mean, think about it. If you had a bathroom issue, or you had to do anything personal physically, being excused is appropriate. If you have a mental or emotional issue, the same applies. We all are entitled to our 5-10 minutes of peace when needed.

This is a great question. I have a three step program that works for me, and many of my friends who come to chat here on 7 Cups. When you feel overwhelmed, start with a deep breath. Look around you- what are three things you can see? Describe them to me in detail. What three things can you touch that are in front of you (this can be a piece of paper, your shirt hem, or even a pencil)? Describe these to me. Lastly, what are two things you can smell? This is the hardest category: it forces you to really focus in on your surroundings. This process grounds me in the present moment- and no one will ever suspect you are going from overwhelmed to under control. Try it out!

concentrate on controlling your breathing that is what will give it away the most. also once you have control of your breathing everything else will follow i would advise trying to relaxing your mussels starting with your hands and fingers

The most important, and often underrated, thing to remember about recovering from a panic attack/flashback is breathing. Although we often don't think about it, breathing is our life force, and learned to regulate or control it can have a huge affect on our bodies. I use the breathe in for 3 and out for 3 trick whenever I have had a flashback. It is easy to do in class and will not draw attention to yourself. Hope this helps! -SL

Try a technique like pushing your legs down towards the floor, or focusing hard on your breathing. Try taking deep breathes and counting to a high number.

Deep breathing and muscle relaxation is what I usually do after a panic attack and that usually helps me a lot