These are the best ways I find to calm myself out of a panic attack, I hope you can use any of these to make yourself deal better with anxiety.
I find grounding helps if I am at home and sitting still isn’t helping me calm down. Take off your shoes and socks and go outside to find some grass, stand and wiggle your toes within the grass. Feel how it feels, wet and cold or soft and warm and imagine roots growing from your feet, solid but winding down into the earth, grounding you and connecting you, try to meditate there for a while.
This tactic helps me a lot when I am out in public and I’m trying not to draw attention to myself. Name 5 things you can see, name 4 things you can hear, name three things you can touch, name two things you can smell and lastly one thing you can taste. I find once I have though about all the things to name my heart beats at a better rate and I can control my breathing a lot better.
I usually use this method after i have used one of the other ones but if you can feel a panic attack coming and want to try and stop it I find this one can be beneficial as long as you spot the signs early enough. It’s a simple as counting your breath like you do when you meditate, count too 2 breathing in then count too 3 as you breath out. You can change the times to suit your breath but the breath out should always be a bit longer than a breath in, regulating your breathing can also help with the feeling of losing control so a good tactic to have up your sleeve.
There are many different ways to help yourself get through a panic attack but I have found these ways work best for me and I hope they help you out next time you feel overwhelmed with anxiety. Blessed be 💜