To calm a panic attack, several effective strategies can be used both in the moment and for longer-term management:
Immediate Techniques to Calm a Panic Attack
- Deep Breathing: Focus on slow, deep breaths to counteract hyperventilation. Breathe in through your nose for a count of 4, hold for 1 second, then exhale slowly through your mouth or nose for a count of 4. This helps reduce panic symptoms by calming the nervous system
- Recognize the Panic Attack: Remind yourself that the attack is temporary, not harmful, and will pass. This recognition can reduce fear and help you focus on calming techniques
- Close Your Eyes: If overwhelmed by stimuli, closing your eyes can reduce sensory overload and help you concentrate on breathing or grounding
- Practice Mindfulness: Focus your attention on the present moment and your emotional state to combat feelings of detachment or doom
- Grounding Techniques: Use sensory awareness to anchor yourself in reality. For example, the 5-4-3-2-1 technique involves identifying 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. Alternatively, the 3-3-3 rule involves naming 3 things you see, 3 sounds you hear, and moving 3 parts of your body
- Focus on an Object: Concentrate intently on a single nearby object, noting its details to divert your mind from panic symptoms
- Progressive Muscle Relaxation: Tense and then relax different muscle groups to reduce muscle tension and overall anxiety
- Find a Quiet Place: If possible, move to a calm environment to reduce external stressors and focus on relaxation
Additional Tips
- Repeat a Mantra: Silently repeating calming phrases like "I am safe" can help soothe anxiety
- Splash Water or Take a Bath: The sensation of water can help slow your heart rate and relax muscles
- Reach Out: Talking to someone you trust can provide comfort and distraction
These techniques can be combined or tailored to what works best for you. Practicing them regularly can also help manage panic attacks more effectively over time
