Focus on deep breathing

Try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. This helps regulate your heart rate and reduces feelings of panic.

Ground yourself

Use the 5-4-3-2-1 technique to anchor yourself in the present. Identify 5 things you can see, 4 things you can touch, 3 things you hear, 2 things you can smell, and 1 thing you can taste.

Repeat a Calming Affirmation

Remind yourself that the panic will pass. Phrases like “This is temporary” or “I am safe” can help redirect your thoughts.

Relax Your Muscles

Practice progressive muscle relaxation by tensing and relaxing each muscle group in your body, starting from your toes and working upward.

Find a Safe Space

If possible, move to a quieter, more comfortable location where you feel secure. Sit down, close your eyes, and focus on calming your mind and body.