9 Things To Do if You're Having a Panic Attack

Practice deep breathing: Take slow, deep breaths to regulate your heart rate and bring a sense of calm.

Use grounding techniques: Focus on your senses to bring your attention back to the present moment and reduce anxiety.

Challenge negative thoughts: Question and replace negative thoughts with positive and realistic ones to counteract catastrophic thinking.

Try progressive muscle relaxation: Tense and then relax each muscle group in your body to reduce tension and induce relaxation.

Engage in mindfulness meditation: Practice focusing on the present moment without judgment to shift your attention away from anxious thoughts.

Seek social support: Reach out to a trusted person who can provide support and reassurance during a panic attack.

Use grounding objects: Carry a small object that provides comfort and security, such as a stone or stress ball.

Avoid stimulants: Stay away from caffeine, nicotine, and other stimulants that can worsen anxiety symptoms.

Consult a mental health professional: Seek professional help if panic attacks are frequent or significantly impact your daily life for personalized guidance and treatment.

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