To calm down from a panic attack, several effective techniques can help you regain control and reduce symptoms:
- Focus on deep breathing: Practice slow, deep breaths by inhaling through your nose for a count of four, holding for seven seconds, and exhaling slowly through your mouth for eight seconds (4-7-8 breathing). This helps reduce rapid breathing and calms the nervous system
- Use grounding techniques: Engage your senses to bring your focus to the present moment. For example, the 5-4-3-2-1 method involves identifying 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This helps reduce overwhelming feelings and detachment
- Practice progressive muscle relaxation: Tense and then relax different muscle groups progressively throughout your body. This can reduce muscle tension and promote relaxation during an attack
- Remind yourself the attack will pass: Acknowledge that panic attacks peak within about 10 minutes and do not cause physical harm. Accepting that it is temporary can ease fear and help you focus on calming strategies
- Find a quiet or peaceful spot: If possible, move to a less stimulating environment to help reduce anxiety triggers and focus on calming techniques
- Focus on an object: Concentrate on a single object nearby, noticing its details like shape, texture, and color to distract your mind from panic symptoms
- Practice mindfulness or visualization: Focus on your present state or imagine a calm, safe place to help reduce anxiety
- Engage in light exercise: Gentle activities like walking or yoga can help reduce anxiety symptoms, but avoid overexertion during an attack
- Close your eyes: This can reduce sensory overload and help you concentrate on breathing and relaxation
Using a combination of these techniques can effectively calm you during a panic attack and help you regain control
