Breathe slowly and deeply
Focus on a single object or sound
Remind yourself the attack will pass
Sit or lie down in a safe place
Loosen tight clothing
Use grounding techniques
Count backward from 100
Name five things you can see
Sip water slowly
Avoid caffeine, nicotine, and alcohol
Practice regular exercise
Get enough sleep
Eat regular meals
Use relaxation techniques
Try mindfulness or meditation
Keep a journal of triggers
Limit stress where possible
Talk to someone you trust
Seek professional help
Follow a treatment plan if prescribed
Call emergency services if symptoms feel life-threatening