How do I calm myself down during the panic attack to avoid feeling so helpless?

if you're not supporting any1 else,then i think you should life's to short to do thing you dont want

Breathe in through your nose and out through your mouth. (Repeat 3 times breathing deeply) . Then you will have your head down and sit against the wall breathing in and out very fast for 10 seconds . After that you get up and pace back and forth breathing slowly while counting to 20 seconds and counting down from 20 seconds. Drink some water or tea.

try to focus your attention on to something you enjoy and do some simple breathing exercises. Inhale for 5 seconds, hold breath for 4 seconds, exhale for 6 seconds .

I typically use specific breathing techniques that my best friend taught me. My best friend struggles with panic attacks and anxiety attacks and has gone into therapy for it. She has taught me that whenever you are in a panic attack and need to calm yourself down, take some deep breaths and just focus.

I feel like doing breathing exercises work, obviously this is different for every person. If you want to you can search for breathing exercises.

this helps with me feel for 5 things Look for 4 things listen for 3 things smell 2 things taste 1 thing Its the senses countdown it helps me feel secure and ground.

songs are so helpful and especially the stand by you by marlisa it is so great make you feel your not lonely or helpless

Since people prone to panic attacks feel like we are having heart attacks, firstly get a full check up wit your doctor so you can keep telling yourself 'I'm not going to die' during these painful attacks. Next, lie down with your feet up on a couch or chair to get blood to the brain. This relieves dizziness and breathlessness. Finally, practice a combination of deep breathing and distraction, such as a funny movie or calming song, and remember that panic attacks only last a short time!

The only thing you can do duting a panic attack is to breath in and out in a slowly way. It's really difficult, I know, but there's nothing you can do.