How to Deal with Panic Attacks: A Practical Guide

During a panic attack, remember: it will pass. Ground yourself using the 5-4-3-2-1 technique (name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste). Breathe slowly — in for four counts, hold for four, out for six. Remind yourself that panic attacks are not dangerous. To reduce their frequency, learn about the panic cycle through CBT, practice regular relaxation techniques, reduce caffeine, and address underlying anxiety with professional support.