Slow your breathing
Inhale through your nose for 4 seconds
Exhale through your mouth for 6 seconds
Repeat until your breathing slows
Remind yourself that the attack will pass
Focus on one object in the room
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Relax your shoulders
Unclench your jaw
Plant both feet on the floor
Hold something cold
Sip water slowly
Move to a quieter place
Loosen tight clothing
Avoid caffeine and nicotine
Use a calming phrase
Call or text someone you trust
Sit down if you feel dizzy
Keep breathing slowly
Seek emergency help if you have chest pain, trouble breathing, or think you may be in danger