Focus on slow, steady breathing
Inhale through the nose for 4 counts
Exhale through the mouth for 6 counts
Repeat until breathing slows
Remind yourself the panic attack will pass
Sit or lie down in a safe place
Relax your shoulders and jaw
Unclench your hands
Ground yourself by naming 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Hold something cold
Splash cold water on your face
Avoid caffeine, nicotine, and alcohol
Loosen tight clothing
Focus on one simple task
Use a calming phrase
Call or text someone you trust
Walk slowly if it helps
Keep your attention on the present moment
Seek medical help if symptoms are severe or new
Get professional support if panic attacks happen often