How to Calm a Panic Attack

Practice Deep Breathing

Try to imagine that you are inhaling air from your belly and chest. Hold the breath for four seconds, then exhale.

Think about something you’re proud of or something that made you happy. Try to imagine it in detail. This will help you divert your brain’s attention from panic.

Develop a mental imagery list

If possible, remove yourself from the stressful situation. This can help calm you down and make it easier to focus on your breath.

Talk to someone you trust about what is happening

Try to relax your body as much as possible.

This can help to ease symptoms.