If you’re like most people, you panic a little bit – maybe briefly – every time something scares you. But for some people, those panicky episodes can become unexpectedly long and intense, leading to intense anxiety and even panic attacks.
How to listen to yourself during a panic attack: Focus on your breath
When you’re experiencing a panic attack, it’s important to focus on your breathing. Breathing through your nose and mouthallows more oxygen into your bloodstream and helps calm you down. Try to take deep breaths, and focus on the feeling of air moving through your lungs. Imagine that you’re filling up your chest with air, and allow the breath to flow freely from your lungs.
#2 Tips for calming yourself down during a panic attack: Be specific about what you need to do
When you’re struggling to calm yourself down during a panic attack, it can be helpful to be specific about what you need to do. Make a list of things that have helped you achieve calm before, and try to repeat or use some of those methods during your current panic attack. For example, if you tend to focus on your surroundings when you’re feeling panicked, try focusing on something else in the room. Or if your go-to method is counting backward from 10, try doing it in French or Spanish (both languages have numbers less than 10).
#3 Tips for listening to yourself during a panic attack: Stay calm and focus on your breath
When you’re experiencing a panic attack, it’s important to stay calm and focus on your breath. Trying not to thinkabout the panic attack itself or the consequences of having one can help keep your mind clear and focused. Stay in the moment and react as though the panic attack is happening right now, rather than in some far-off future. If you find yourself becoming overwhelmed or out of breath, take a few slow, deep breaths to settle yourself down again.
Tips for calming yourself down during a panic attack: Be specific about what you need to do
When you’re panicking, it can be tough to focus on anything other than the fear and panic sensations coursing through your body. But by focusing on your breath, you can help yourself calm down.
To calm yourself down during a panic attack, be specific about what you need to do. This means that you need to focus on only one task at a time, and that you should break the task down into manageable steps.
Here are some tips for doing just that:
1. Begin by taking a deep breath in, and then hold it for a second or two before releasing it slowly. Repeat this process several times until you feel calmer.
2. Once you’re feeling more settled, start thinking about your next step. Decide what you need to do in order to calm yourself down (for example, take a sip of water or count to 10).
3. Once you’ve completed your task, take another deep breath and let it out slowly. You’ll now be in a better position to handle the next panic attack.
Tips for listening to yourself during a panic attack: Stay calm and focus on your breath
When you’re in a panic, it can be hard to stay calm and focus on what’s important. To help you listen to yourself and stay in control during a panic attack, try these tips:
1. Focus on your breath. When you start to feel anxious, take a moment to focus on your breathing. Notice the air coming into and leaving your lungs, and focus on how your chest feels when you breathe in and when you breathe out. This can help you focus on something else and calm down.
2. Stay specific. When you start to feel overwhelmed, it can be hard to think straight. One way to help yourself stay calm is to be specific about what you need to do to relax. For example, say to yourself “I will take a deep breath and then count to 10” or “I will close my eyes and take several slow, deep breaths”.
3. Be patient. Sometimes it takes a while for our brain to calm down, so don’t get discouraged if it takes some time to get control back. Just keep trying the tips above until you find something that works best for you.
If you’re someone who panics easily, following these tips will help you stay calm and focus on your breath during a panic attack.