Identify triggers and early warning signs
Practice slow, controlled breathing
Use grounding techniques
Challenge catastrophic thoughts
Reduce caffeine and other stimulants
Maintain regular sleep habits
Exercise regularly
Eat balanced meals and stay hydrated
Limit alcohol and recreational drugs
Practice relaxation techniques daily
Face feared situations gradually
Keep a routine
Use mindfulness or meditation
Talk to a therapist
Follow prescribed treatment plans
Seek medical advice for frequent or severe attacks
Build a support system
Carry a coping plan
Avoid excessive stress when possible
Learn panic attack symptoms
Get immediate help if symptoms feel medically serious