How to Calm Down From a Panic Attack?

how to calm down from a panic attack

Healthzia – Panic attacks can happen anytime and anywhere. You may have experienced it once or twice. Then how to calm down from a panic attack? Here is the information for you.

Panic attacks are physical symptoms that appear suddenly, such as shortness of breath, muscle spasms, and nausea, coupled with uncontrollable anxiety and sometimes a sense of impending doom.

If you have had a panic attack, you may be able to empathize with the frustration and hopelessness of unknown causes.

By educating yourself for panic feelings, you can easily control them.

So that you don’t have to live in fear and uncertainty anymore.

Therefore, let’s look at various information that can help you deal with panic attacks below.

What are the symptoms of a panic attack?

Familiarizing yourself with the symptoms of a panic attack can help you feel more in control when one of the symptoms occurs.

Once you realize that you are having a panic attack, and not a heart disease, allergic reaction, or other serious illness, you can focus on panic attack coping techniques.

But, before that, let’s take a look at the following panic attack symptoms:

  1. Shaking and sweating
  2. Fatigue and feeling weak
  3. Chest pain and heartburn
  4. Muscle spasms
  5. Sudden hot or cold feeling
  6. Tingling sensation in the legs
  7. The fear that you are going crazy
  8. Fear that you will die or become seriously ill
  9. Irregular heartbeat
  10. Dizziness and lightheadedness
  11. Hard to breathe
  12. Choking sensation and nausea

How to calm down from a panic attack?

If you are experiencing a panic attack like the symptoms described above, this method can help you get out of that panic attack.

As for how to calm down from a panic attack we will explain below:

1. Adjust your breath while closing your eyes

This is the main and easiest method to do when you have a panic attack.

When panic occurs, a person tends to breathe fast and shallow. Taking a deep, slow breath will allow more oxygen to enter your body, so your heart rate will slow down. Automatically, this will reduce the panic you experience.

While taking deep breaths, close your eyes. That can block extra stimulation and make it easier to focus on your breathing.

2. Limit stimulation

For some people who experience panic attacks frequently, they already know the signs of a panic attack will appear.

So, when you know the signs, as much as possible limit the stimuli that can trigger the panic.

For example, you could move to a quieter place to be alone, or take a walk to cool off.

Another way that can be done is to think of other things to divert your mind.

3. Listening to music using a headset

Listening to music with a headset is one way to deal with panic attacks, especially if the panic attack you are experiencing occurs in a noisy environment.

Because, commotion can exacerbate panic attacks.

The main use of listening to music through a headset is as relaxation, and it can reduce panic attacks.

4. Muscle relaxation

Muscle relaxation takes the focus away from the thoughts that make you panic.

In addition, muscle relaxation also helps release muscle tension, thereby making the body produce endorphins that trigger pleasure.

This hormone is opposite to the stress hormones that are released during panic conditions. As a result, feelings of panic will be significantly reduced.

5. Avoid caffeine at critical times

Drinking caffeinated beverages such as coffee can cause your heart to beat faster, which can trigger panic, especially if you drink coffee before critical moments such as moments before performances or presentations.

Apart from coffee, tea and chocolate also contain caffeine. So, both are also best avoided.

6. Focus on specific objects

Reporting from Healthline, some people report finding it helpful to find an object to focus their attention on when having a panic attack.

Choose an object that is clearly visible and can easily be seen.

For example by looking at the movement of the second hand of the hour or painting. Describe the patterns, colors, shapes and sizes of objects to yourself.

Focus all energy on the object, so that the panic attack can subside.

7. Think of things or places you like

What is a relaxing place or atmosphere? Sitting on the beach waiting for the sun to set? Little hut on the mountain? Or just spending time with your partner at home?

Picture yourself there and try to focus on the details as best you can. For example, imagine your feet stepping on the warm sand of the beach, smelling the scent of pine trees, etc.

The place or atmosphere you imagine is recommended to be calm and relaxed, so don’t imagine the atmosphere in the market or city center.

8. Chant a spell

Chanting and repeating a “mantra” in your head can both create a sense of calm and provide “grip” when a panic attack occurs.

For example, by repeatedly saying encouraging sentences such as, “this will pass,” “you can do it”, and so on.

If one day a panic attack strikes when you’re nervous, try to overcome it with these methods.

Remember, you are in control, so don’t let panic attacks destroy important moments in your life.

If these panic attacks occur frequently or create constant stress, you need to be aware of panic disorders.

People with the disorder should probably avoid anything that triggers their panic. Consultation with a psychologist or psychiatrist is needed to overcome it.


Psychology TodayPsych Central

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