What Are the Immediate Steps to Take When Experiencing a Panic Attack?

When experiencing a panic attack, it’s important to focus on calming down and regaining control. Start by finding a safe, quiet place to sit or lie down. Practice deep breathing by inhaling slowly through your nose, holding your breath for a few seconds, and exhaling slowly through your mouth. Repeat this several times. Grounding techniques, such as focusing on physical sensations (e.g., touching a textured surface or noticing the feeling of your feet on the ground), can also help distract from the panic.