What are some of the best ways to calm yourself in during a panic attack?

There are a lot of different tricks you can use, depending on your symptoms. Some people find mindful breathing exercises can be helpful, others find touching solid things around them to help if they're experiencing dissociation, I personally find it comforting to place one hand on my chest and close my eyes. It really depends on the way you experience a panic attack.

Sometimes deep breathing and gentle music are the best ways to get through a panic attack as well as a warm embrace to show you care.

The first thing I try to do when I feel a panic attack coming, is stay aware of my surroundings. Where am I? Who am I with? What color are the walls? What does it smell like here? Focusing all my senses in my surroundings distracts me and helps me avoid dissociation. In the middle of a panic attack, I say to myself "it is going to end. No panic attack can last forever, you cannot die from a panic attack". That usually calms me down, and I simply wait the panic attack out.

I recommend the simple things. Count to 10 in your head, breathe in on even numbers and out on odd, holding someone's hand. The main aim is to control your breathing pattern and you will calm down.

It is most important to remind yourself that YOU ARE OKAY. I know it may not feel like it at the time. It could feel like the end of the world, but the key to calming yourself during a panic attack is keeping in mind that you are actually in no harm or danger. It is only fight or flight response for no reason at all. So take some deep breaths and get through it. You got it! :)

Breathing slowly and deeply. Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack even worse. When you start to feel panicky, be sure to take slow, deep breaths to soothe your mind and body. Stop and think. When your thoughts start spinning out of control, simply tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again. Think positively. Push negative thoughts out of your mind, and remind yourself that you are in control. Think about times when you've been able to manage situations successfully and reduce anxiety. Stand up for yourself. If you need to leave a situation, do so or tell someone you need to leave. Don't be afraid to ask for help. Allowing yourself to become more upset will not help if what you really need is to take a walk and blow off some steam. Relax your muscles. Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.

Self Positive talk, Distractions, Grounding, Mindfulness, Breathing exercises, Drinking some cold water, grab a cold wash cloth, turn on some good music, talk with someone, try and find a good movie that cheers you up, take a walk, play with a animal if you have one. Breathing the proper way is so important so make sure you do them also the Distracting which can be anything like a hobby or something that will get you out of the panic .. Try and relax and calm your thoughts with imagery . Call a friend or family member and ask them to just talk too you because this will help calm you down and distract.

Some ways that can help to calm yourself during a panic attack is something Grounding where you say 5 things that you see and you describe these 5 things then 4 things that you can touch and describe. 3 thing you can hear 2 things you can smell and one thing you can taste. This can be a helpful way to bring yourself back to the present moment by grounding. Reminding yourself that you will get through the panic attack and that it is only temporary is also helpful to help cope and manage with the state of feeling panicked.

Some of the ways to calm yourself during a panic attack is to 1. Take a deep breathe 2.Recognize its a panic attack and it is going to last only for few minutes 3.Try yourself to distract 4. Use some muscle relaxation techniques. 5. Close your eyes 6. Practice mindfulness often. 7. Picture a happy place. 8. Find an object that you can focus on for a while. 9. Do some light exercises like walking so that endorphin is produced which helps in removing stress in a person 10. Tell people and make them aware. Let them know what kind of support you might need from them to offer.

One tip that has helped me is to focus on my breathing, slow deep breaths help soothe and then I use the 5-4-3-2-1 method. This method includes focusing on five things I can see around me, four things I can touch around me, three things I can hear around me, two things I can smell near me, and one thing I can taste. This is just one technique to use but it is helpful as it grounds you and helps give you something to occupy your mind instead of panic. It also helps to identify the things that are overwhelming and break them down into smaller things that are easier to process and deal with.