Slow your breathing: inhale through your nose for 4 counts, exhale for 6 counts
Focus on a single object and describe it in detail
Use grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
Remind yourself: “This will pass”
Relax your muscles one group at a time
Sit or stand in a safe, quiet place
Avoid fighting the panic; let it peak and fade
Sip cold water slowly
Loosen tight clothing
Reduce stimulation by stepping away from noise or crowds
Use a calming phrase repeatedly
Keep your feet flat on the floor
Practice regular breathing exercises daily
Get enough sleep
Limit caffeine, nicotine, and alcohol
Exercise regularly
Eat regular meals
Identify triggers and warning signs
Keep a panic plan ready
Talk to a therapist or counselor
Seek medical help if attacks are frequent, severe, or new