Breathe slowly and deeply
Focus on your exhale
Sit or lie down in a safe place
Relax your shoulders and jaw
Ground yourself with the 5-4-3-2-1 method
Remind yourself the attack will pass
Avoid fighting the panic
Sip water slowly
Loosen tight clothing
Reduce noise and bright light
Use a calming phrase
Count backward slowly
Hold a cold object
Walk gently if it helps
Avoid caffeine, nicotine, and alcohol
Rest after the attack
Track triggers and patterns
Practice regular sleep
Exercise regularly
Eat regular meals
Use relaxation techniques daily
Seek support from someone trusted
Talk to a mental health professional
Get emergency help if symptoms feel life-threatening