5 Tips for How to Calm Down From a Panic Attack

5 Tips for How to Calm Down From a Panic Attack

If you’ve ever experienced a panic attack, you know how challenging it can be to relax afterward. Panic attacks are typically brought on by some form of fear or phobia and typically last around 30 seconds to an hour.

Thankfully, there are ways to regain control over your mind and reduce anxiety symptoms after an attack. Read on for five effective techniques that will help you regain composure and feel better quickly.

Breathe in deeply and gently (inhale as far as possible, then exhale slowly through your mouth). This technique can reduce hyperventilating – a common symptom of panic attacks that may make you more fearful.

Acknowledge your feelings and remind yourself that these symptoms are normal; they’re not hazardous or life-threatening, and will pass in due course.

Change your environment to a more serene spot and take some time out for yourself. For instance, if an attack starts while eating or on the train, take a short detour and change locations for some peace and quiet.

Staying present and paying attention to the present can help you relax after an anxiety attack. While this may be difficult at first, focus on what you’re doing and what’s going on around you for some guidance.

Tapping: Focus on eight places on your body and repeat a specific declaration, such as “I am safe” or “Everything will be okay.”

Exercise: Moving can help you release steam and release endorphins. Try a gentle yoga session or take a walk outdoors to boost your energy levels and clear your mind.