Anyone who has suffered a panic attack knows how horrible they are. I struggled for so many years with terrible panic attacks. They came out of the blue multiple times a day. Eventually, I became so afraid of when the next one would come. I didn’t know how to calm myself down when panic struck.

My inability to calm the anxious tide only made them worse. Consequently, the unpleasant panic attack symptoms increased in intensity. I had to learn how to calm myself down and manage the anxiety.

Once you can learn how to manage the symptoms you’ll be better able to calm yourself down. The result should be diminished symptoms coupled with the intensity of the attack decreasing. Additionally, shortens the duration.

In this post, I provide 3 helpful ways to calm down during a panic attack.

Release Adrenaline

When experiencing a panic attack adrenaline is released. This happens because our body is being prepared for battle. The adrenaline in a case of real danger or emergency would protect us.

In this scenario, we’d be thankful for the surplus of energy and strength. It then puts us in a necessary fight or flight mode. This level of an adrenaline release is important if there is a real emergency.

During a panic attack, however, this is not the case because there is no danger or emergency.  This surge of adrenaline causes much of the unpleasant physiological symptoms. Do something physical such as walk, active type house maintenance, or exercise.

Try to focus on something else. Distract your thoughts from the anxiety. Even if it is a household task or talking to someone can help. The most important thing here is to focus on something other than the panic.

It really doesn’t matter what you do as long as you do something for at least 30 minutes.

Release the surge of adrenaline during a panic attack through activity. Click To Tweet

 Practice Relaxation Breathing

It is difficult to breathe properly when having a panic attack. Most of us take in too much air through rapid breathing. This only intensifies the experience and makes it more unpleasant.

Relaxation/Belly breathing is a natural method that works to help calm down. I refer to it as the built-in sedative wired right into our bodies.

To learn how to do this type of breathing Click Here.

Self Care

I would feel so emotionally and physically drained and following a panic attack. It took some practice but I finally developed a self-care plan. If you haven’t already created one for yourself to rely on in such times I’d encourage you to do so.

Here are a few ways you can start;

Have a bath to help you relax. Sprinkle in some aromatherapy. Maybe even by candlelight with a good book.

Have a place in your home that you view as serene. Somewhere you can go to relax the mind and body. Listen to something calming. Panic attacks are terrible but we can learn how to cope with them.

Join the conversation:

When experiencing a panic attack what works for you to manage the symptoms?

What tips can you offer that decrease anxiety in your life?

 

Cori-Leigh
Latest posts by Cori-Leigh (see all)