How do you calm down when you have a panic attack?

November 14, 2009

I have a Maths Exam tomorrow and I suffer from Panic Attacks in really quiet situations, it happens in assembly so I avoid it and it happens in lessons sometimes so I talk to people. But this is going to be a 1 hour and 30 minute exam, I’m going to be having one panic attack after another. I’m so frightened. When I get these Panic Attacks, I try to breath but I just can’t reach the top of my breath. Also I try to drink water but I just cannot swallow it. Please help! I’m so worried! :(

Calm down, first of all. Easier said than done, but try to. I know this because I suffer from panic attacks too. If you start feeling nervous or hot all over (could be panic attack warnings) remember who you are, and that YOU are in control of the situation. It is all in your mind ____. (Whatever your name is.) Breathe deeply and evenly, and you can try talking to God (If you believe in Him.) You can bring along a good luck charm if it helps. One of the most important things is, if WORST comes to worst, where you literally couldn’t stay in the room for another second, run out. They can’t physically restrain you. You are better than that though, but I know for me I take comfort in knowing that during tests. Chamomile tea is known for it’s calming effects, so you might want to think about drinking some before the test. Good luck.

4 Responses to “How do you calm down when you have a panic attack?”

  1. Party in the USA Says:
    November 14th, 2009 at 5:22 pm

    stop…breath in and out…..noting matters now but 4 u to calm down….its not the end of the world if u fail (unless ur on a scholarship) trust me ive failed abillion math test i suc at math
    References :

  2. She writes AND sings Says:
    November 14th, 2009 at 6:06 pm

    Calm down, first of all. Easier said than done, but try to. I know this because I suffer from panic attacks too. If you start feeling nervous or hot all over (could be panic attack warnings) remember who you are, and that YOU are in control of the situation. It is all in your mind ____. (Whatever your name is.) Breathe deeply and evenly, and you can try talking to God (If you believe in Him.) You can bring along a good luck charm if it helps. One of the most important things is, if WORST comes to worst, where you literally couldn’t stay in the room for another second, run out. They can’t physically restrain you. You are better than that though, but I know for me I take comfort in knowing that during tests. Chamomile tea is known for it’s calming effects, so you might want to think about drinking some before the test. Good luck.
    References :

  3. Bubbaq Says:
    November 14th, 2009 at 6:51 pm

    Breathing very very slowly and deeply is what helps me best.

    Some suggest plugging one nostril and breathing only through your nose.

    Just focus very hard on your breathing it will distract you from your panic attack.

    I used to get panic attacks every day now I never get them.

    It’s your mind playing a trick on you.
    References :

  4. melissamp99 Says:
    November 14th, 2009 at 7:01 pm

    First off stop worrying about having a panic attack you are only adding to your level of anxiety which will kick off an attack. Second as you feel yourself going into the attack take your pulse, feel the rhythm of your heart and take a deep breath and hold it. Slowly let out your breath , and tell yourself you are ok , you are not dieing, take another deep breath, hold it, let it out and repeat the self talk. What you are doing here is feeling your pulse slow down which will let you know that you are going to be fine. I have use this method for years and it always works to calm me down. Next to keep a lid on having attacks so much, take a good B-vitamin and get off of all caffeine.
    References :

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