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Sep 27, 2024 · To quickly calm yourself during an anxiety attack, think about five things you see, four things you can touch, three things you hear, two things you smell, and one thing you can taste. Focus on breathing slowly and deeply until you feel more calm and relaxed.

Oct 26, 2021 · There’s no magic cure-all for panic attacks, but you can make them shorter and less severe. The next time you’re dealing with a panic attack, follow these steps: A panic attack can fill your head with racing, negative thoughts, which …

Nov 30, 2023 · Below are 13 methods people can use to help regain control and reduce the symptoms of a panic attack. 1. Remember that it will pass. During a panic attack, it can help to remember that...

Jun 4, 2024 · Once you know you are having a panic attack, you can stop or control it with mind-body techniques such as relaxation, distraction, and mindfulness. For example, distraction techniques such as smelling something strong or exercising can help you focus on other things.

Mar 22, 2025 · Natural remedies can help soothe your nervous system and reduce the frequency and intensity of panic attacks. Here are some of the most effective options: 1. Herbal teas for anxiety relief. Herbal teas are a simple and effective way to calm your mind and body.

Mar 27, 2025 · Soothing techniques use comforting thoughts and sensations to calm the mind and body. 39. Self-compassion statements. Tell yourself: “I am safe in this moment.” “This feeling will pass.” “I am strong and capable.” 40. Listening to calming music. Soft, instrumental or nature sounds can help regulate emotions and reduce stress.

Jun 26, 2023 · Reoccurring panic attacks can result in anticipatory anxiety—the fear of suffering a future episode. Tools to calm a panic attack include deep breathing and therapy.

Mar 9, 2025 · When you feel a panic attack coming on, remind yourself that you’re feeling anxiety, and not real danger. You can even try directly addressing the fear. Practice a go-to response like, “I...

1 day ago · Visualize your panic as a wave. See yourself riding the wave and watch as it rises and falls. Breathe, be with the panic, and trust that this wave will pass soon. ... Panic attacks take us out of the present moment, so refocusing on whatever task we were doing prior to the panic attack can help ground us as we wait for the panic to pass. Put ...

Mar 17, 2025 · Try slow, deep breaths: Inhale for four seconds, hold for four seconds, and exhale for four seconds. Breathe into your belly rather than your chest to prevent hyperventilation. Counting your breaths or using guided breathing exercises can help you stay focused.