Breathe slowly and deeply
Focus on a single object or sound
Remind yourself the panic will pass
Relax your shoulders and jaw
Unclench your hands
Ground yourself by naming five things you see
Sit or lie down in a safe place
Avoid caffeine and stimulants
Practice regular exercise
Get enough sleep
Eat regular meals
Limit alcohol and nicotine
Use calming self-talk
Try mindfulness or meditation
Learn your panic triggers
Face feared situations gradually
Keep a panic journal
Practice breathing exercises daily
Use guided relaxation techniques
Seek support from trusted people
Talk to a mental health professional
Consider cognitive behavioral therapy
Follow prescribed treatment if recommended