Breathe slowly and deeply
Focus on a fixed object or sound
Remind yourself the attack will pass
Relax your shoulders and jaw
Sit or lie down in a safe place
Use grounding techniques
Avoid caffeine, nicotine, and alcohol
Practice regular exercise
Get enough sleep
Eat regular meals
Learn stress management techniques
Try mindfulness or meditation
Keep a panic attack diary
Seek cognitive behavioral therapy
Ask a doctor about medication if needed
Get medical help if symptoms are new, severe, or unusual