Breathe slowly and steadily
Focus on a fixed object
Remind yourself the panic will pass
Relax your shoulders and jaw
Sit or lie down in a safe place
Unclench your hands
Count backward from 100
Name five things you can see
Name four things you can feel
Name three things you can hear
Sip water slowly
Avoid fighting the feeling
Use a calming phrase
Move to a quieter area
Loosen tight clothing
Keep your breathing even
Ground yourself with touch
Stay where you are until it eases
Call someone you trust
Avoid caffeine and alcohol
Get regular sleep
Exercise regularly
Practice relaxation daily
Seek professional help if attacks repeat
Get urgent help if symptoms feel like a medical emergency