Slow your breathing
Inhale through your nose for 4 counts
Exhale through your mouth for 6 counts
Focus on one object in the room
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Remind yourself that the attack will pass
Sit down and keep your feet on the floor
Relax your shoulders and jaw
Loosen tight clothing
Move to a quiet place
Drink a small sip of water
Hold something cold
Repeat a calming phrase
Avoid fighting the feeling
Stay where you are until it eases
Call someone you trust
Seek emergency help if symptoms feel severe or unusual