Dealing With Panic: How to Calm Down During a Panic Attack
If you have ever had a panic attack you will know how bad they are. Your heart rate goes up, you feel like throwing up and you just want to figure out a way to calm down. It is terrible and it often feels like there is no solution.
A few years ago I had a series of panic attacks and during this time I learned some pretty simple ways to deal with them. In this post I want to share with you my simple but seemingly effective ways to calm down during a panic attack.
Are you sure it is a panic attack?
Panic attacks look different in everybody but they have some common threads. During a panic attack you will feel dizzy, nauseous and your heart rate will increase. Quite often you feel like the walls are closing in and you don’t know what to do or where to turn. This feeling of hopelessness often makes the whole situation worse.
Panic attacks are said to be one of the most frightening things a human can experience.
The most important thing that you can do is go and see your doctor. If your panic attacks are occurring regularly you need to get some professional advice as it might be related to another physical or psychological problem. In the meantime you can use these suggestions to help calm you down.
How to calm down and deal with a panic attack
1. Sit down and breathe into a paper bag
The first thing that any doctor will tell you to do during a panic attack is breathe. Sometimes they will tell you to breathe in to a paper bag. This is a good idea.
When you have a panic attack your heart rate will go up. You will start to breathe faster and this elevates the level of oxygen in your blood. Not a great thing. When you have too much oxygen in your blood you will be tricked into thinking you are short of breathe but in actual fact you have too much breathe! Breathing fast causes your body to hold on to too much oxygen and not enough carbon dioxide and as such you start to feel dizzy and short of breathe.
Breathing in to a paper helps balance this mess out because you are breathing in mostly carbon dioxide that you have already exhaled. This will slow down your hyperventilation and rebalance your oxygen levels.
2. Go outside into the open
After my first panic attack I was left feeling terrified and vulnerable. I had heard about panic attacks but I had never realized how bad they could be. One of the scariest things about the panic attack was that I felt completely confined and unable to escape the situation.
So the next time I felt a panic attack coming on I raced outside and down the road to the local park. This park near my house has a great big creek running through it and lots of trees and birds. It is very relaxing. I soon started to feel more open and spacious and no longer felt trapped by the panic.
Getting outside in the open is surprisingly effective. Often when we are having a panic attack we are indoors and alone. Going outside might seem like the last thing you want to do but I am certain that it helps.
3. Take a shower
As I mentioned, sometimes during a panic attack you can feel dizzy, sick and very panicked. I found that taking a nice hot shower really helped to calm me down.
Now this tip is not going to be for everyone. Some people like showers, other people don’t. If you are feeling the symptoms of an attack it might be a good idea to strip off and jump in the shower. The hot water, the repetitiveness of the water drops and the steam are all really good ways to slow down. When I had my panic attacks I used to sometimes sit down in the shower for five minutes while my mind settled.
Showering is nice because it is something physical. You get the bodily sensations as well as the mind relaxing. This body/mind combination can be really powerful - especially if you combine it with some slow breathing.
4. Practice some breathing meditation
The last thing you will feel like doing during a panic attack is sitting down and having a formal meditation session. However, I found that a simple breathing meditation really helped to calm me down.
The first thing I would do is remind myself that this panic attack was a good opportunity to learn to master my mind. If I could meditate during a panic attack surely I would be able to deal with anger, pride, attachment, etc. during normal life. This put me in good stead as I saw the panic attack as an opportunity instead of a negative event.
In my eBook Enlightening Stress Relief I talk about the Buddhist master Mingyur Rinpoche and his many battles with panic. There is a great video of Rinpoche on Youtube talking about how he dealt with panic using meditation so I thought I would let him do the explaining. Check it out:
5. Call a friend
Sometimes the best thing during a panic attack is to hear somebody’s voice. They reassure you that everything is going to be okay and they remind you that there is some perspective. Calling a friend can be a wonderful help.
However, there is a downside to relying on a friend. If your panic attacks become re-occurring events it might become tempting to call that person every time. You might make the mistake of thinking that you cannot get through the ordeal without them. This is a very bad thing. You do not want to become dependent on anyone else for your own happiness. It is important that you become strong on the inside.
Relying on a friend is fine if you need that support. Do not feel guilty about calling a friend - they will not mind - that is what they are there for. But do be careful about developing any unhealthy habits. This won’t help anyone.
6. Realize that you are going to be okay
One of the most important things to do during a panic attack is realize that you are going to be okay. Panic attacks do not last forever. You are not going crazy. You will be alright in a few minutes.
Panic attacks are thought to be caused by the part of the brain that governs our fight or flight reaction. If it feels threatened it will pump chemicals into the body that cause you to panic so you will get out of the harmful situation. This is all well and good if there were a threatening situation but most of the time panic attacks seem to come out of the blue or after a not so threatening situation.
Seeing as the panic attack is caused by a chemical reaction it is going to take some time for your symptoms to ease. Your body has just been flooded with hormones and you will not feel better immediately - even if your mind has calmed down a bit. Give yourself time and remind yourself that it will all be over soon. This goes a long way to reducing the severity of the situation.
7. Listen to some slow, rhythmic music
Music is a very powerful tool. It has the ability to change our moods in an instant. I found music to be a particularly useful tool when I was trying to deal with a panic attack.
The best music to listen to during a panic attack is something that is graceful, slow, melodic and rhythmic. I really like to turn on some Vivaldi or Mozart and listen to the happy and joyful songs of the violin and piano. Hip hop and other tracks with a bouncy and catchy baseline can also be beneficial.
See what works for you. Spend a few weeks listening to some new music and see what calms you down. Play that music during the times that you are feeling happy and relaxed (like in the bath) and then when you have an attack you can turn the music on and go back to that place.
Can you help?
If anyone out there has experienced a panic attack and has some suggestions or hopeful stories I would love you to share them. Please leave a comment and tell us what you did and what did/didn’t help. Your comment might really help someone who is going through these dreadful experiences.
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BTDT. I managed to get past the panic attacks and seldom have them anymore with the help of psychotherapy and anti-anxiety medications. But not everyone has psychiatric problems.
I have one suggestion that a psychiatric nurse taught me. Sit down and make an effort to feel your butt on the chair. It grounds you, probably by giving you something to focus on and helps you calm down.
Your suggestions are excellent. Especially the paper bag trick. Hyperventilating is the pits.
B
Hi Barb.
That is a really interesting trick the nurse taught you. I like it because it bridges both mental and physical. If I ever have a panic attack again I will try to remember it.
Thanks for commenting.
TDM
It occurs to me that currently, we are being attacked (maybe bombarded is a better word) by a panicky world. If one is prone to panic attacks, as someone close to me happens to be, it may be best to tune out a lot of media about India, the economy, and other things of that nature. I don’t mean to stick head in sand, but at least limit exposure.
Hi Outlawcoach.
I think you are right. Some people are not able to deal with the pressures of the world in their present frame of mind. Perhaps it is better that they avoid those stresses until they are well again.
Has this helped your friend?
what i always do is calling my friands…. good article here…
Thanks for leaving a comment Hajib. I hope your panic attacks are getting better.
Instead of calling a friend, for me, I prefer to either text message or talk on chat.
When I talk on the phone, the conversation will ultimately shift to how I feel like I am going to die in the next two seconds, since my panics are related directly to death. For me, talking about why my panics are legitimate does not help subside them.
Yet, when I am texting/typing the conversation progresses slower and it allows me to focus on creating a perfect message via keyboard, rather than just saying the first thing that comes to mind. (I hope this makes sense).
Additionally, using my hand/eye coordination as well as my sense of thought, allows me to preoccupy myself more thoroughly, causing the panic to subside.
One thing that helped me through some hard times is to hold onto something small but solid that fits in the palm of your hand like to an anchor. (I used to hold on to a wooden snail figurine I got from a friend.)
Like a lot of suggestions here it’s about getting back in touch with reality as it is and not as it is exagerated or perceived by ones mind.
Sometimes you can’t focus on your breath (especially when you’re hyperventilating) or your body, but holding something tiny, something valuable in the palm of your hand is a good start. If you use something that has a meaning to you - like maybe a small gift from a friend - it’s even better, because you remember that you’re not alone.
I like that suggestion Aga. Do you think having a physical aid is important?
For me it was the key: get back to reality. Hold on to something physical and stable to get out of a situation of mental instability.
Thanks Aga!
Hi,
I had panik attacks for three years and suffered a lot from. What I learned is not to drink coffee or only without caffeine (this does not mean that you have to refrain from it your whole life). It helps to do sport on a regular basis.
What helped me most, was to understand the signals of my body: if I felt dizzy it did not mean that a panik attack is coming but that e. g. i have to eat something. (I know this sounds utterly silly but I had lost the ability to do interpret those signals).
Apart from this, talk about your problem with others. I was really surprised that I am not alone. Some of my friends had those attacks as well.
Thanks for sharing Casimir. I am glad your panic attacks have settled down.
Great blog, good information.
“People who accept again abrupt agitation attacks and anguish about the attacks are said to accept a agitation disorder.” Thanks all.
I just started getting panic attacks on tuesday, and nothing I do seems to calm them down. I’ve had them every day since tuesday, and they really freak me out. Here’s the thing though - I’m a teen, so I can’t afford to allow anything to get in the way of what I’m doing, namely school, athletics, and my friends. I’ll remember these tips though, next time I have one. The only thing that seemed to calm me down a bit was to just squeeze into as tight a space as I could. That seemed to help a little, though not much.
Hi Evan.
Sounds pretty bad. I am sorry to hear you are having regular panic attacks.
It sounds to me like you have a lot on your plate. Don’t forget to take some time off from school - everyone needs a break now and then.
I hope they get better - let us know how you go.
TDM
Evan,
Your statement “I’m a teen, so I can’t afford to allow anything to get in the way of what I’m doing, namely school, athletics, and my friends”…..tells me that you put a lot of pressure on yourself and that your thoughts are rigid (all or nothing thinking) about what you need to accomplish. I’m not saying that you need to turn into a slacker, just give yourself a break. I hope this helps. I am trying to be helpful and not critical. Maybe reading a book on cognitive therapy will help. You might benefit from a therapist especially since you are having the attacks so frequently.
Good luck. I’ll check back to see how you’re doing.
Miriam
I found your site in google when I was looking up blogs. I realy like what you have done and just wanted to leave a comment saying so. Cheers
Thanks Jenny! Hope to see you around the blog more often.
Nice post. Thank you for the info. Keep it up.
No worries Tim. Thanks for leaving a comment.
Hi,
I have been having panic attacks for 12 years now, living with the fear of them every day, making sure I had tablets on me and always needing to know there was someone around to support me. I was doing ok but still very afraid of them and any stress set me off with a spate of panic attacks. I have now decided that enough is enough and I am going to sort this out once and for all. I know how irrational it is and I am not going to run anymore. I am going to face my fears. I have decided that I am going to desensitize myself to the symptoms of panic. Apparently it has an 87% chance of success and 2 years later the results were the same for the people who did this. I now truly belive masking the fear does not help at all. The fear has to be met and I have to see it for what it is, unpleasant but not harmful. I saw my first panic attack without medication through last night. I just let the waves of panic wash over me and even tried to get a buzz off the adrenalin. It only lasted 2 mins if that but I didn’t sleep all night after it and I’m still uptight today and worried about tonight, but hopefully this is the beginning of the end now.
Hi Kirsty.
I am sorry you are having so many problems with panic. I really hope you get through it.
Have you discovered what triggers your panic attacks? There must be something.
Please stop back and let us know how you go. I’d love to know if you’re alright.
TDM
I have been having panic attacks almost daliy now since December 23. Been to urgent care twice, er once, and urgent mental health once. They have prescribed at one point Xanax, and now clozapham (I think that is what it’s called) I can’t work, I’m terrified of being alone, and I always feel like I am one step away from a full fledged panic attack. I tried the breathing techniques and made the attack worse and the medication doesn’t seem to be helping. Any idea’s anyone?
Hi Ketrinna.
I am so sorry to hear that you are having regular panic attacks. I know how scary they can be.
Please remember that no-one throughout the whole history of planet Earth has ever died from a panic attack. As nasty as it seems at the time the attack ALWAYS subsides - it will never last. I always found it useful to remember this.
Sometimes people just need to go through a series of panic attacks. I had mine at 23 for about a month over Christmas. But I made a vow not to let them ruin my life and as such I came out the other end stronger.
I know you will do the same…
Keep strong and pop in to the website anytime for some support.
TDM
Ketrina,
I would watch out for Xanax. It is terribly addicting and the withdrawal can cause anxiety.
I have been taking 10 mg of Lexapro and it has really helped. My panic attacks started happening when I was in a very deep, major depression, I did not feel I had options and felt very trapped in my life. Working through this has helped. I find it interesting that so many of us have had panic attacks around Christmas, a time of year when many of us put a lot of pressure on ourselves.
Hang in there.
I have been having panic attacks since October, two where I was taken to the hospital because I was on the verge of passing out.. The feeling is the scariest thing in the world, those who have experienced them can agree with me.. I have yet to figure out what is causing mine.. I live a very happy life and have the best family and friends I could ask for… Therefore it drives me absolutely crazy that I am having these stupid attacks all the time! One thing i have noticed is that They always start when I’m driving.. And I always feel like I have to burp but it won’t come… Ugh.. I actually had an attack today which led me to this article… Trying to figure out ways to do it on my own, I was prescribed to xanex about 3 weeks ago and I have yet to take them because I really don’t want to get addicted.. So hopefully the next one I have I can overcome it with these suggestions.. Thank you very much!
Hi Samantha. Please do stop in from time to time and let us know how you are going. I would also love to know whether any of these suggestions help you.
Good luck.
TDM
Well I hate to say it but I think I am just about cured of panic attacks now as I am genuinely not afraid of them anymore. THAT is the key. Taking tablets will only prolong the problem if you don’t face the fear itself. Tablets make you believe that panic attacks really are something to be afraid of and that will go on for years unless you break that cycle. I have had panic attacks for 12 long years being afraid of them the whole time, till I started with CBT. It is so logical. It is a phobia of panic attacks. I had a panic attack last night and it scared the life out of me and I couldn’t for the first time in 12 years find my tablets! I was terrified. But as my CBT therapist says I have to face the fear and just see what happens, I thought about this in my panic state and thought well I’ll just try it. The attack lasted about 5 minutes and then I calmed down. 12 years of worrying about something which really isn’t all that bad. The fear is worse than the reality by a long long way! I’m not afraid anymore. I’m cured. Please, please, please don’t put yourselves through it for so long. Learn as much as you can about it and then face the fear by going through panic attacks and seeing they may not feel nice but they are not to be scared of. Everyone here can be cured but you need to go through the panic to find the peace. IT IS THERE but don’t hide behind the tablets. You are persuading yourself you need them if you do and you do not.
Hello,
im currently in high school and have constant panic attacks. it’s horrible when the teacher calls on you and you cant read because youre out of breathe and your voice goes into a nervous tizzy. I just think of somthing sad which helps me through about 5 words. aha. so im going to the doctor to fix this. it’s probly just an nervous disorder. MANY people have it so don’t feel bad.
What a fantastic post! Panic attacks are one of the most awful things to go through. I used to suffer a great deal with panic attacks and use to use some of the above mentioned tricks to help me get through them
One of the most beneficial things i did how ever was pin point what was causing my attacks. Once I did this I new when I was going in to a situation which normally resulted in a panic attack to prepare my self first. I could also avoid certain triggers.
I am over the terrible fear of panic now. The trick is facing the fear. It’s like a phobia. Face it and go through it and use NOTHING as a crutch and your fear will go away. It is only adrenaline. Don’t catastrophise the panic and it will go away. Face it and don’t hide from it. Everything else, drugs, etc. will only make it worse as you think there is something to fear by doing that. You are telling yourself there is something to fear. There isn’t. Face the the thing you fear and the death of fear is certain as someone once said.
I just started getting panick attacks on Sunday, May 31, 2009. I really have no clue what caused it because I was sitting down just eating with friends. Oh, I’m 14 by the way. And my dad had rushed me to the hospital. They said I was healthy, and completely fine. Except for the fact that I had anxiety, which is just a feeling of discomfort, so they said. They prescribed me to some pills called lepozum? something like that. And I was just wondering if things like meditation, hyperventilating, and other physical methods work better than pills.
Also, my mother just died September 5, 2008. I think this is when I just started getting hints of them (hard to explain.) But I had to yawn, and take in this really deep breath, when i felt my chest was tight. Or my chest would get more tight, and my heart would race.
Sometimes, I have problems with going out with my friends. I feel as if maybe I’ll have one in public. The only place I feel safe is home, and that’s when a parent is with me. If no one is home, I freak out. I can’t sleep. I’ve lost interest in the things i do. And school is starting again pretty soon, and I really don’t want to have to go through that without having a more peaceful way of calming down instead of taking pills every time i have one. I don’t want to live life without an easier way.
Next time, I’ll try these tips. But as of now, I’m still curious if pills work better than these techniques.
Hi Haley. I am so sorry to hear about your mother. That must be tough. And it is completely normal to have some anxiety issues surrounding this difficult time.
My advice to you would be to read, learn and talk as much as you can about this problem. Many years ago I learned a lot by going to talk to someone about my panic attacks - without that guidance I don’t think I would have got through them as easily.
Always remember that you are not alone, people love you and that things are never as bad as we make them out to be.
I wish you all the happiness in the world.
TDM
I am not usually in tune with eastern ideas and find it hard to follow some of these routines. however, i totally support your points about finding natural solutions to panic attacks. there seems to be an unhealthy obsession with medicine (it seems most doctors prescribe it out of instinct sometimes) and yet the real cause might be way deeper than just chemical imbalance.
Hi Hayley,
My deepest condolences for the passing away of your mother. As far as your panic attacks are concerned these are something your can get through and fight. I don;t believe in tacking medication as this can worsten the problem and have other side effect. These side effects include loss of motor skills and energy. I was always scared of becoming a Zombie and pills effecting my quality of life. Medication is addictive and you do not want to rely on it.
Once of the biggest issues you need to do is face your fears. Do not let them rule your life or that will be the end of you. It took me a long time to be able to control my attacks, but now I have I can not be happier.
You seem to know what your triggers are, been left alone at home with out an Adult. Now you need to come up with methods to tackle this fear so you can deal with it when this situation arises.
To start with tell your friends about your condition…they will be understanding, you can also advise them on what to do when you are suffering an attack. Remember these attacks last 20minutes at the most and then they reside. This way you are able to ask your friends to be with you when there are no parents in the house. This is a stepping stone.
Establish a steady breathing pattern, recite a reassuring sentence to yourself that your friend can recite with you. Distract yourself by playing your favorite song or doing a silly dance.
There are many things you can have in preparation for when you are going to experience a situation which normally triggers a panic attack. Talk to your doctor about these alternative methods prior to relying on your medication. You are still very young and have a lot to live on, you really do not want to be relying on medication for the rest of your life.
Good luck and I am sure with the belief in yourself and support from your family and friends you will be able to get your panic attacks under control.
Lastly remember that these attacks do not last forever, it is a temporary feeling that will subside.
I am a 25 year old mother to 2. I have a 3 year old son and a 1 year old daughter. I’m a stay at home Mom and the days are really busy with them 2 here in the house. So during the day I usually don’t have panic attacks unless it’s just a really bad day. But at night when I sit in peace and left to my thoughts I have such bad panic attacks. I always think I’m having a heart attack and that I’m dieing. While having them I always for some reason convince myself that I’m not having a panic attack that infact its something else and I’m dieing. I start freaking in my head praying that I won’t die that my kids need me and such. I don’t know how to get the thought of death out of my mind while having a panic attack. I can calm my breahing and focus but the thought of dieing never leaves my head. Does this happen to anyone else?