Practice slow breathing: inhale through your nose for 4 counts, exhale for 6 counts
Ground yourself by naming 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Avoid caffeine, nicotine, and other stimulants
Get regular sleep and keep a consistent sleep schedule
Eat regular meals and stay hydrated
Exercise regularly
Reduce alcohol and recreational drug use
Learn your triggers and avoid or prepare for them
Use relaxation techniques like meditation, progressive muscle relaxation, or yoga
Challenge catastrophic thoughts with calmer, realistic thoughts
Keep a routine and reduce unnecessary stress
Take breaks when overwhelmed
Limit doomscrolling and stressful media
Talk to someone you trust
See a therapist if panic attacks are frequent or severe
Ask a doctor about treatment options if needed
Seek urgent help if you have chest pain, fainting, trouble breathing, or think you may be in danger