Stop and remind yourself: this is a panic attack, not a medical emergency
Focus on slow breathing: inhale through the nose, exhale longer than you inhale
Unclench your jaw, shoulders, and hands
Sit or stand in a stable position
Ground yourself by naming five things you can see
Name four things you can feel
Name three things you can hear
Name two things you can smell
Name one thing you can taste
Keep your attention on the present moment
Repeat a calming phrase to yourself
Avoid fighting the panic
Let the sensations rise and fall without reacting
Sip water slowly if available
Move to a quieter or safer place if possible
Loosen tight clothing
Avoid caffeine, nicotine, and alcohol during recovery
Call a trusted person if you need support
Stay where you are until the symptoms ease
Rest afterward and give yourself time to recover
Seek medical help if symptoms are new, severe, or unusual
Get professional support if panic attacks happen repeatedly