Breathe slowly and deeply
Focus on a single object or sound
Remind yourself the attack will pass
Relax your shoulders and jaw
Unclench your hands
Sit down or find a safe place
Use grounding techniques
Count backward from 100
Name five things you can see
Name four things you can touch
Name three things you can hear
Name two things you can smell
Name one thing you can taste
Avoid caffeine and nicotine
Get regular sleep
Exercise regularly
Eat regular meals
Stay hydrated
Limit alcohol and drugs
Practice mindfulness or meditation
Learn your triggers
Reduce stress where possible
Try cognitive behavioral therapy
Talk to a therapist
Talk to a doctor
Take prescribed medication as directed
Keep a panic attack plan
Carry calming items
Practice exposure techniques with guidance
Seek emergency help if symptoms feel like a medical emergency