Breathe slowly and steadily
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 feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Sit down and keep your feet on the floor
Loosen tight clothing
Remind yourself the panic will pass
Repeat a calming phrase
Avoid fighting the feeling
Sip water slowly
Move to a quiet place
Reduce noise and bright lights
Hold something cold
Stretch your hands and shoulders
Call someone you trust
Use a grounding object
Count backward from 100
Keep your breathing gentle
Avoid caffeine and nicotine
Rest after the attack passes
Seek medical help if symptoms are severe or new