To calm down a panic attack, several effective strategies can be used:
- Recognize and accept the panic attack : Remind yourself that the panic attack is temporary, will pass, and is not physically harmful. This acknowledgment can reduce fear and help you feel more in control
- Practice deep breathing : Use diaphragmatic or slow deep breathing techniques to counteract hyperventilation. For example, breathe in through your nose for 4 seconds, hold for 7 seconds, then exhale slowly through your mouth for 8 seconds (4-7-8 breathing). This helps slow your heart rate and calm your nervous system
- Find a peaceful or quiet spot : If possible, move to a calm environment to reduce sensory overload and help focus on relaxation techniques
- Use grounding techniques : Engage your senses to focus on the present moment, such as the 5-4-3-2-1 method—identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This distracts your mind from panic symptoms
- Try progressive muscle relaxation : Tense and then relax different muscle groups sequentially to reduce physical tension and shift your focus away from panic sensations
- Use positive coping statements or thought stopping : Interrupt catastrophic or negative thoughts by mentally saying "stop" or snapping a rubber band on your wrist, then replace those thoughts with calming affirmations
- Visualize a peaceful place : Imagine a safe, calm environment and engage your senses in this visualization to activate your parasympathetic nervous system and promote relaxation
- Avoid fighting the feelings : Instead of resisting the panic, allow the feelings to pass while using these techniques. Fighting panic can increase fear and prolong symptoms
These methods can be combined and practiced regularly to improve your ability to manage panic attacks effectively
