November 28, 2023

How to calm down from a panic attack

Panic attacks can be frightening and can happen without warning. They can cause intense physical and emotional distress and can make it hard to concentrate or think clearly. If you are having a panic attack, it can be helpful to take a few steps to try to calm yourself down. Here are some tips to help you calm down from a panic attack.

Focus on your breathing

When you are having a panic attack, it can be easy to forget to breathe. Focus on taking slow, deep breaths and counting each breath as you inhale and exhale. This can help to slow your heart rate and take your focus away from the fear and panic.

Distract yourself

Distracting yourself can be a helpful way to take your mind off of the fear and anxiety associated with a panic attack. You can try counting to 10 or repeating a phrase such as “I am ok” or “This will pass.” You can also try to focus on an object in the room or take a few moments to listen to calming music.

Use relaxation techniques

Relaxation techniques such as progressive muscle relaxation and guided imagery can be helpful for calming down from a panic attack. Progressive muscle relaxation involves tensing and then relaxing each muscle group in the body, starting from the toes and working up to the head. Guided imagery involves visualizing a peaceful scene such as a beach or a forest. Both of these techniques can help to reduce physical tension and create a sense of calm.

Talk to someone

Talking to someone who is supportive and understanding can help to reduce feelings of fear and anxiety. This could be a friend, family member, or a mental health professional. Talking can help to provide perspective and reassurance that the panic attack will pass and that you are not in danger.

Seek professional help

If panic attacks become frequent or intense, it is important to seek professional help. A mental health professional can help to identify the triggers of panic attacks and develop strategies to manage and prevent them. They can also provide support and guidance to help you cope with the fear and anxiety associated with panic attacks.


Panic attacks can be frightening and overwhelming, but there are steps you can take to try to calm yourself down. Focusing on your breathing, distracting yourself, using relaxation techniques, talking to someone, and seeking professional help can all be helpful for managing panic attacks.

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