Practice Deep Breathing: Inhale deeply through your nose, hold, then exhale slowly through your mouth.
Stay Grounded: Focus on physical sensations, like feeling your feet on the ground, to stay present.
Use Visualization: Imagine a calm, safe place to help reduce anxiety and create a sense of peace.
Progressive Muscle Relaxation: Tense and then relax different muscle groups to reduce overall physical tension.
Stay Positive: Remind yourself that panic attacks are temporary and will pass, using affirmations.
Avoid Stimulants: Limit intake of caffeine, sugar, and nicotine, which can exacerbate anxiety symptoms.
Reach Out: Talk to a trusted friend or family member for support and reassurance.
Seek Professional Help: Consult a therapist for techniques like CBT or medication if needed.