5 ways to stop a panic attack

Deep Breathing: Practice deep, slow breaths to calm your nervous system. Inhale for 4 counts, hold for 4 counts and exhale for 4 counts.

Grounding Techniques: Focus on your senses by naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Progressive Muscle Relaxation: Tense and then relax each muscle group from your toes to your head. This can help release tension and reduce anxiety.

Mindfulness and Meditation: Practice mindfulness by observing your thoughts without judgment. Meditation can help center your mind and bring a sense of calm during an attack.

Reach Out for Support: Talk to someone you trust about what you're experiencing. Sharing your feelings can alleviate the intensity of a panic attack and remind you that you're not alone.