Get a medical evaluation to rule out physical causes
Work with a licensed therapist, especially for CBT or exposure therapy
Learn and practice panic-specific breathing techniques
Reduce caffeine, nicotine, alcohol, and recreational drugs
Maintain regular sleep, meals, hydration, and exercise
Identify and challenge catastrophic thoughts
Face feared sensations and situations gradually, not by avoidance
Practice daily relaxation or mindfulness exercises
Keep a panic log to track triggers, thoughts, and patterns
Use a written panic plan for early symptoms
Take prescribed medication only under a doctor’s supervision
Treat underlying anxiety, depression, trauma, or stressors
Build a consistent routine and reduce chronic stress
Seek urgent help if panic includes chest pain, fainting, or thoughts of self-harm