Identify your triggers
Get enough sleep
Eat regular meals
Limit caffeine
Avoid alcohol and recreational drugs
Exercise regularly
Practice slow breathing
Use grounding techniques
Challenge catastrophic thoughts
Reduce stress where possible
Keep a consistent routine
Stay hydrated
Practice relaxation daily
Face feared situations gradually
Avoid excessive checking or reassurance-seeking
Keep a panic log
Learn your early warning signs
Seek therapy if attacks persist
Ask a doctor about medical causes
Follow prescribed treatment plans
Reach out for support when needed