Panic attacks can be really overwhelming, but there are a few techniques that might help ease the fear and bring a sense of control during one:

Controlled Breathing: Slow, deep breaths can help your body calm down. Try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. Repeat this a few times until you start to feel your heart rate decrease.

Grounding Exercises: This helps you reconnect with the present moment. One method is the “5-4-3-2-1” technique—look around and identify:
5 things you can see,
4 things you can touch,
3 things you can hear,
2 things you can smell,
1 thing you can taste. This can distract your mind from the panic and refocus your senses.

Self-Talk: Remind yourself that you’re not in immediate danger. You can say things like, “This will pass,” “I am safe,” or “I can handle this.” Reassuring yourself can reduce feelings of helplessness.
Progressive Muscle Relaxation (PMR): Tense and then release each muscle group in your body, starting from your toes and working your way up to your head. It helps release the tension that often comes with panic attacks.

Visualization: Picture a place where you feel safe and calm. Focus on the details—what you see, hear, and feel. The mind often responds well to calm imagery when the body is feeling anxious.

Focus on an Object: Look at one object and study it closely, examining its texture, color, and shape. This can help anchor you and shift your attention away from the panic.

Move Your Body: If you're able to, moving around (walking, stretching, or even shaking your hands or feet) can help redirect your focus and release built-up energy.

Mindfulness Meditation: A simple mindfulness technique is to focus solely on your breath or a particular sensation (like the feeling of your feet on the ground). This can help you stay in the present moment and stop the “spiral” of fearful thoughts.

Stay Calm, Don’t Fight It: Trying to “fight” a panic attack can make it worse. Instead, let yourself experience the feelings without judgment. Understand that it’s temporary, and it will pass.

Everyone responds differently, so some of these techniques might work better for you than others. It might take some trial and error to find what feels most effective in those moments.