Breathe in slowly through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale slowly through your mouth for 6 seconds
Repeat slow breathing until your body calms
Focus on one object and describe it mentally
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Remind yourself that the panic attack will pass
Tell yourself you are safe
Relax your shoulders
Unclench your jaw
Put both feet flat on the floor
Hold something cold
Splash cold water on your face
Sit down in a quiet place
Loosen tight clothing
Avoid caffeine and nicotine
Sip water slowly
Move gently if it helps
Call or text someone you trust
Use a calming phrase repeatedly
Count backward from 100 by 7s
Seek emergency help if you have chest pain, fainting, trouble breathing, or think you may be in danger