1. understand the anxiety - be aware that panic attacks are not dangerous    and can’t harm you. It doesn’t mean you’re crazy, no matter how it feels to you! 

2. remind to yourself - during a panic attack, the emergency systems of the body come into play unnecessarily - even though you feel like you’re going to pass out, it will not happen; You will not have a heart attack; you are not gonna do anything crazy, you are not gonna lose control.                                             Reminding yourself of these things can reduce the frightening feeling of panic or anxiety attack.

3. breath, breath and breath! - Sit down and take several slow, deep breaths. Pretend your stomach is a balloon and inflate it to gigantic proportions. Try to aim for (get air inside) for at least 4 seconds through the nose and exhale at least another 4 (deflate), through pursed lips, as if you’re whistling. Continue this for a few minutes, when you try as relax your muscles consciously.

4. slow everything down - When you are in a panic, your body, your thoughts, yout emotions - literally anything - accelerating rapidly and you feel out of control.                                                                                                       Slow down your breathing, slow down your thoughts, your entire body.

5. go for a walk! - Walking can help you “burn” some of the excess adrenaline released into when you become anxious. Talking with others can lift your spirits and refocus your energies.

6. Avoid smoking and drinking less coffee - stimulants such as cigarettes and coffee, and for drugs with a stimulating effect, may increase the chances of panic attacks in people who have hypersensitivity.

7. relax - do some yoga, exercise, take a bath, read a book, listen to music, draw, paint or anything alse that makes you feel calm and safe!