To control your breathing, take a slow, deep breath in through your nose and out through your mouth.
Use your senses to focus on your surroundings, such as feeling the texture of an object or hearing a sound.
Reframe the negative thoughts and remind yourself that the panic attack will pass.
Tense and relax your muscles one by one to release tension.
Use scents like lavender or peppermint to promote relaxation.
Do light exercise or take a walk to help control your breathing and reduce stress.
Listen to soothing music to help calm your mind and body.
Call a trusted friend or family member for help during a panic attack.
If panic attacks continue or have a significant impact on daily life, consider seeking help from a mental health professional.