Stop and remind yourself: this is a panic attack, not a medical emergency
Focus on slow breathing
Inhale through the nose for 4 seconds
Exhale slowly for 6 seconds
Repeat until breathing slows
Relax your shoulders, jaw, and hands
Sit down or lean against something stable
Ground yourself by naming 5 things you can see
Name 4 things you can touch
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
Avoid caffeine, alcohol, and nicotine
Stay where you are until the worst passes
Tell yourself the feeling will pass
Focus on one simple task at a time
Call or text someone you trust
Take prescribed medication only as directed
Seek medical help if symptoms are new, severe, or feel different from usual
Get emergency help if you have chest pain, fainting, trouble breathing, or think you may be in danger