Ways to Calm Down After a Panic Attack

Journal about things you’re grateful for

I eat a little ice, rub ice on my arms, neck, and wrists to help me breathe and calm me down. Then I listen to some music and just focus on my breathing.

I listen to some of my favorite music or watch funny videos with earbuds in so I can tune out any other noise, go to my safe place(my room) or somewhere I can be alone, and hug a stuffed animal or pillow if there are any where I am at. If I can’t do any of the above at the time, I take some deep breaths, close my eyes, and sing or hum to myself. The vibrations of singing and humming almost always seem to calm me down