Breathe slowly and evenly
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
Relax your shoulders
Unclench your jaw
Place both feet flat on the floor
Hold something cold
Sip water slowly
Remind yourself the panic will pass
Repeat a calming phrase
Sit down in a safe place
Loosen tight clothing
Avoid caffeine and nicotine
Call or text someone you trust
Step outside for fresh air
Move slowly and gently
Keep your attention on the present
Use a grounding object
Count backward from 100 by 7s
Seek emergency help if symptoms feel severe or unusual