Focus on taking slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale through your mouth. Repeat until you feel more relaxed.
Deep breathing
Pay attention to your thoughts and feelings without judgment. Acknowledge them, but try not to get caught up in them.
Close your eyes and imagine yourself in a peaceful place, like a beach or a forest. Use all your senses to create a vivid mental image.
Visualization
Tense and then relax each muscle group in your body, starting at your feet and working your way up to your head.
Focus on your surroundings and the sensations you feel, like the texture of your clothing or the sound of your breathing.
Use grounding techniques
Ask yourself if your thoughts are rational or if they are based on fear. Try to replace negative thoughts with more positive ones.
Engage in physical activity, such as going for a walk or doing yoga, to release tension and calm your mind.
Move your body
Talk to someone you trust about your feelings and concerns. They may be able to provide comfort and perspective.
Essential oils like lavender or peppermint can help promote relaxation and reduce anxiety.
Use calming scents
Make time for activities that make you feel good, like reading, taking a bath, or listening to music. Self-care can help reduce stress and prevent panic attacks from occurring in the first place.