Focus on slow, steady breathing
Inhale through the nose and exhale through the mouth
Count breaths to stay grounded
Remind yourself that the panic attack will pass
Sit or stand in a safe, quiet place
Loosen tight clothing
Plant your feet firmly on the floor
Name five things you can see
Name four things you can feel
Name three things you can hear
Name two things you can smell
Name one thing you can taste
Avoid fighting the sensations
Avoid caffeine, nicotine, and alcohol
Sip water slowly
Use a calming phrase
Focus on one object in the room
Move gently if it helps
Call a trusted person
Seek professional help if panic attacks are frequent
Follow a treatment plan if prescribed
Practice relaxation techniques regularly
Get enough sleep
Exercise regularly
Eat regular meals
Keep a panic attack journal
Identify and avoid triggers when possible
Use grounding techniques early
Contact emergency services if symptoms feel like a medical emergency