Calming down during panic attacks?

Question

what are some good ways to calm down during panic attacks? answers would be great! plz answer back as soon as possible.
thanks!

Answer 1

As others have suggested, slow, deep, measured breathing is a great technique. I would add to that to count your breathing cycles. Breathe in, then count on the exhale. When your mind wanders toward your anxieties, bring it back to the count until you can count steadily without distraction.
Simple meditation also helps. Light a candle and focus on the flame. Watch it flicker and gutter. Picture your inner peace projected onto that flame. When you are away from the candle, hold the image in your head and just use any anxiety as if it were fuel to keep the peaceful flame lit and burning on. That flame is your spirit and it is inextinguishable.
Simple recitations are also helpful. Any verse, saying, secular or liturgical will do, even song lyrics you like. Anything that's easy to remember that you can repeat until you feel calmer, drawing your attention away from those chaotic thoughts that are driving your anxiety. For example, I tell myself: It's not what you have, it's what you do with it. Or I have everything I need right now to be ok.
Anxiety is like an engine. It needs feul to run. Distract yourself from feeding it feul and it will ultimately run itself down. Then rest yourself so you can get your energy back to use for healthier mental machinery.

Answer 2

As A Person who has panic attacks I completely understand where you're coming from. I have learned over these past forty years is always have a paper bag in my purse, car any place I'll Know I will know where it is and than breath through it at all times. It is hard to remember a person is simply hyperventilating instead of thinking you're having a Heart attack and you will die any minute. By using the paper bad instead of breathing Oxygen ll the time instead you will breathing caron dioxide and in doing so it Will stop the hyperventilating and maybe the complete panic attack in the process Never use Xanax to prevent a panic attack although it wil work asap you will get addicted very shortly. After taking these pills they will make getting panic attacks more often. There is a drug call propranolol in 10 mg pills that will do the job all the time but because it is really called Inderal Which is a beta blocker used to control high blood pressure or a high heart beat. Propanolol in the 10mg form is used fir anxiety. since I have Been using this drug instead of Xanax I haven't had ONE panic attack when it wasn't unusual to have more than one everyday of my life since the age of sixteen. .

Answer 3

Usually it depends on my level of panic that determines my method of 'calming down'.

1) Walk around your home/yard while repeating, "I'm Okay.. I'm Okay." Sense Anxiety is baised around FIGHT or FLIGHT, walking might help.

2) Tear Paper or Magazines. Again with the FIGHT or FLIGHT. This side you can 'vent' without harming yourself or another.

3) Have someone 'talk you down' and by this I mean have a parent, a friend, girlfriend, boyfriend, whatever, reassure you that you ARE okay and you WILL get through this panic attack.

4) 'Lord Xanex' as I like to call Alzopram. You can take this if your doctor reffers you to such powerful drug. But like all good things, this IS HIGHLY ADDICTIVE and should be taken with care.

Good Luck.

Answer 4

If at all possible, leave the area where your anxiety began. A change of scenery to start with. Then, focus on your breathing. Breathe from your stomach, not your chest. Take a deep breath through your nose, nice and slow, make sure it fills your belly and then exhale through your mouth nice and slow. As you're doing this, close your eyes and count down backwards from 50. Keep doing this until you feel yourself relax. Also, you could try picking a word, any random word, to repeat as you think, like 'ocean' or something that brings you comfort. Keep repeating this word in your head as you breathe or try exhaling the word out slowly.

This is something that helps me, something that I was coached to do during my worst attacks when I thought I would pass out. Hope it helps you, too.

Answer 5

Honey the first thing that you want to do is to try and calm yourself down obviously. When you are in the middle of a panic attack it is very hard to think straight. Sit down and count to ten. This will help you to calm down a little bit. The next thing that you can do are some deep breathing exercises. This will help you to breathe a little bit better. Once that you have your breathing under control you might like to do some chair exercises. Sit in a chair and tighten you legs hold it for a minute and let go. Next do it to your arms then let go. Do it to your feet tightening and then letting go and so on through your whole body. I am Bipolar and learned this on a Psychiatric Unit of a hospital. Remember squeeze, hold and then release. It doesn't sound like it will work but it will. Good Luck.

Answer 6

I am so happy, it was only a 35 minute drive ( 70 minutes total) but absolutely no sign of anxiety or panic i shopped till I dropped - brilliant! I will now go for the next stage DUAL CARRIAGE way, probably at the weekend, with my husband accompanying me first then the solo drive, if successful the final stage of driving on motorway

Beat Anxiety And Panic Attacks Naturally?

Answer 7

I suggest you do not leave the "area" where the attack occurred.. if you start to leave places when ur panicked you will then start avoiding them which makes the problem a hell of a lot worse.. trust me... I agree with everyone regarding slow breathing but there is another train of thought for dealing with panic attacks...
Instead of reacting with nervousness tell yourself "im going to have a massive panic attack and I cant wait.. everyone will see it and think im crazy... come on im waiting for a big panic attack" hehe I know it sounds mad but by saying something like this to yourself you are not resisting the panic.. let it take you over (this is hard by the way) and really try not to resist.. I promise you it will pass ...you know the old saying "what you resist persists".. after all a panic is simply your mind lying to your body telling it that its in danger... think about it....best of luck

Answer 8

Whenever I get panic attacks, the only thing I can really concentrate on doing is just breathing slow and deep. I know it's hard to do sometimes because of the tightness in your chest, but after a few breaths it gets easier. Sometimes it helps to close your eyes and just concentrate on breathing. If there's some mental trigger, solely focusing on breathing helps, so your mind's not going everywhere.

Answer 9

lexapro and breathing exercises. if yoiu can recognize when one is coming in you are more able to be somewhat emotionally removed from it so you can keep it in check. Does that make any sense? Keep a journal describing physical symptoms and places where you have these panic attacks and after a week or two take it to your doctor. Lexapro fixed mine.

Answer 10

take a good brisk walk,or do some light exercise,and then listen to some nice calm music, works for me and it will take your mind off the panic attacks