Slow your breathing: inhale through your nose for 4 seconds, exhale through your mouth for 6–8 seconds
Do “box breathing”: inhale 4, hold 4, exhale 4, hold 4 for several cycles
Focus on your exhale and make it longer than your inhale
Grounding: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste
Grounding: press your feet into the floor and notice the pressure
Grounding: hold something cold (ice, cold water bottle) for 30–60 seconds
Use the 5-4-3-2-1 senses scan when thoughts feel racing
Relax your muscles: unclench jaw, drop shoulders, loosen hands
Try a quick muscle reset: tense muscles for 5 seconds, then release for 10 seconds, repeat
Reduce stimulation: move to a quieter space, lower lights, sit with support
Change your pace: walk slowly or stand still and sway gently for 1–2 minutes
Practice a calming phrase: “This will pass,” “I’m safe enough,” or “Panic is uncomfortable, not dangerous”
Label the experience: “I’m having a panic attack” to reduce fear of symptoms
Avoid checking symptoms repeatedly (heart rate, breathing, sensations)
Limit caffeine and nicotine during the day if they trigger you
If possible, use guided breathing or grounding audio for 3–5 minutes
When it peaks, commit to staying with it without fighting it until it starts to fade
After it passes, drink water and do light stretching or a short walk
Seek urgent help if you have chest pain, fainting, trouble breathing that doesn’t ease, or symptoms that feel unlike usual panic
Contact a clinician for a panic plan and therapy options (e.g., CBT) if panic attacks are recurring or severe