Breathe slowly in through your nose and out through your mouth
Inhale for 4 counts, exhale for 6 counts
Put both feet flat on the floor
Relax your shoulders and jaw
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
Hold a cold object or splash cold water on your face
Remind yourself that the panic will pass
Repeat a calming phrase like “I am safe right now”
Sit down and stay in one place
Loosen tight clothing
Sip water slowly
Focus on one object in front of you
Avoid caffeine, alcohol, and nicotine
Call or text someone you trust
Move to a quiet, safe space
Let the feeling rise and fall without fighting it
Seek urgent help if you have chest pain, fainting, trouble breathing, or think you may be in danger