Tips for calming down when in a panic

I keep finding myself getting unnecessarily panicky, or very angry/irritated feeling like I need to take it out on someone. Happens very quickly, over stupid little things then I end up very depressed afterwards. Anyone have any tips for calming down when in a panic and controlling temper? Or even just cheering yourself up when you feel crap and lonely?

Reply 1

Alamothih

im interested in the calming down, as i have trouble with that when either angry agitated or panic'ed

Reply 2

username47781

take some deep breaths usually work and a glass of water maybe, or even put your favorite type of music on.

Reply 3

OllieA

Take good deep breaths and focus competely on your breathing, this should clear your head and calm things down. In through your nose and out through your mouth.

Reply 4

sarahb

in and out, in and out. and music helps alot! try something soothing... classical or sumat

Reply 5

socialist cook

Try and do something completely different to what you're already doing. I find sitting down with a pad of paper and just writing helps. :smile:

Reply 6

BlackHawk

Have you tried TFT? (Thought Field Therapy) It's supposed to help you calm down and destress. I'm sure google would bring up some results on it.

Reply 7

Gem

There is a method called the '7/11' technique where you breathe in for 7 seconds and breathe out for 11, it's meant to help you relax when in a panic, specifically a panic attack, whereby it sorts out your oxygen levels. Might be worth a shot :smile:

If it's more general panic, and not panic attacks, I find going for a long walk calms me down, or if I'm really wound up/upset a long stamp ( :biggrin:

) with my ipod on to clear the crap out my head

Reply 8

boho

i've found i've been suffering from this for a lot lately, like the smallest things get me really worked up and angry and ive also had a couple of panic attacks too, which is so un me cos im like the least stressed person in the world - nothing worries me. for me, i find a glass of wine normally calms it, or just doing something relaxing like listenning to some chill out music or go for a long drive with the windows down or something.

at work too, i've been getting so stressed, that i start shaking, and the only thing that stops that is to drink some full fat coke - i.e not diet ha i hate it, but yer. i really don't get why i've suddenly become like this.

lately especially if im drunk and getting stressed, i have been known to have a cigarette, which is also the most un me thing ever cos i never do it, but it does work.

other than that, my best friend takes this stuff called rescue remedy when shes getting anxious and stuff, its really good, but she takes it so often, im beginning to think its not having any effect on her!

Reply 9

Lunar_Scorpion

If I get all worked up, sometimes I just stop what I'm thinking about and count really fast (usually up to twenty and then start again) until the bad thoughts have gone. It works, but it sounds a bit OCD to me...