Remind yourself: “This will pass.”
Focus on slow exhale breathing
Inhale through your nose for 4 counts
Exhale through your mouth for 6 to 8 counts
Keep breathing gently and steadily
Plant both feet on the floor
Press your hands together or hold something solid
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Unclench your jaw
Drop your shoulders
Relax your hands
Sit down if you feel dizzy
Move to a quieter, safer place
Sip cool water slowly
Hold something cold
Repeat a calming phrase
Count backward from 100 by 7s
Focus on one object in the room
Avoid fighting the panic
Let the sensations rise and fall
Do not check your pulse repeatedly
Do not keep scanning for danger
Text or call someone if possible
Stay where you are until it eases
If you have prescribed medication, take it as directed
Call emergency services if you have chest pain, fainting, trouble breathing, or think you may be in immediate danger
Seek urgent medical help if symptoms are new, severe, or different from your usual panic attacks