Calm Panic Attacks with Basic Math: Easy Steps to Regain Control

Engaging in a simple math problem during a panic attack can help to activate other areas of the brain and interrupt the overactive amygdala. When you focus on solving a math problem, you engage the prefrontal cortex, which is responsible for decision-making and problem-solving. This activation can help to calm the amygdala and reduce the intensity of the panic attack.
Apr 28 / Erinn Rist

When I was a floor nurse, I had patients that experienced anxiety or PTSD from the accidents that landed them in the hospital. This resulted in some of the patients experiencing panic attacks during my shift. After some attempts to ease their symptoms quickly with minimal success, I started researching how panic attacks worked in the brain. This is what I found:

Panic attacks are episodes of intense fear or discomfort that can come on suddenly and without warning. The symptoms of panic attacks can vary from person to person, but some common signs and symptoms include:

• Rapid heartbeat or palpitations

• Sweating

• Trembling or shaking

• Shortness of breath or feeling like you can't breathe

• Chest pain or discomfort

• Feeling dizzy or lightheaded

• Nausea or stomach upset

• Feeling like you're choking or suffocating

• Hot flashes or chills

• Numbness or tingling sensations

• Feeling like you're losing control or going crazy

• Fear of dying or having a heart attack

When you experience a panic attack, your brain's amygdala, which is responsible for processing emotions and triggering the "fight or flight" response, becomes overactive. This can lead to a cascade of physical symptoms, such as increased heart rate, sweating, and shortness of breath.

Engaging in a simple math problem during a panic attack can help to activate other areas of the brain and interrupt the overactive amygdala. When you focus on solving a math problem, you engage the prefrontal cortex, which is responsible for decision-making and problem-solving. This activation can help to calm the amygdala and reduce the intensity of the panic attack.

Additionally, solving a math problem can also help to shift your attention away from the physical symptoms of the panic attack and onto the task at hand. This can help you to regain a sense of control and reduce feelings of helplessness or overwhelm.

I have found a simple sequential method of 2+2=4, 4+4=8, 8+8=16, 16+16=32….and so forth is easiest, because it builds upon itself, it's simple to keep track of the progression, and even numbers are generally easier for most to add.

How it works:

For yourself: if you find yourself starting to experience high stress or panic symptoms start completing the math problems in your head or out loud. If you are able to, I recommend a deep breath taken between problems. Keep going with the problems until you feel your heart rate and/or breathing start to slow and the panic symptoms starting to subside.

For others: Look them in the eyes and calmly tell them you are going to help them. Ask them if they can take a deep breath, and then calmly start asking them “what’s 2+2?” have them answer you even if it takes a couple tries. Calmly reassure them it can help them feel better and to trust you. Keep going until they have calmed and their symptoms subside.

For children: Depending on the age very simple math can work such as 1+1, 1+2, 3+2, and so forth. Recently I helped a seven-year-old that was experiencing a panic attack with math and colors. I asked “if I add blue to yellow what color would I get? If I add white to red what color would I get?” This was also effective in distracting but also a different form of addition.

Overall, using math to stop a panic attack is one way to engage different parts of the brain and interrupt the cycle of panic. It's important to note that this technique may not work for everyone, and seeking professional help is always recommended if you experience panic attacks frequently or they significantly impact your daily life.

sources: Neurobiology of Anxiety Disorders , Mathematic Logic and the Human Brain

Related Content

How Box Breathing Can Calm Anxiety and Improve Focus: A Simple Guide

Write your awesome label here.
Created with