1. Understand what Panic Attacks are
Panic attacks can be frightening experiences that can occur seemingly out of the blue, usually caused by intensive fear or discomfort in a situation. It can be difficult to regulate these feelings, but understanding what panic attacks are can be a good first step towards dealing with and managing them.

2. Regulate breathing
Often panic attacks are accompanied by instantaneous difficulty breathing, making it all the more difficult to regulate emotions. Take a deep breath, and gently exhale. Now repeat this process and continue for as long as needed until you feel calm and relaxed.

3. Find a distraction or mindful activity
Finding a distraction or mindful activity that helps to bring your focus away from the trigger of the panic attack can be effective at combatting the episode. Anything from a simple breathing exercise or meditation, to going on a short walk or listening to music, can be helpful in bringing peace of mind.

4. Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a form of therapy that focuses on challenging and changing unhelpful thought patterns in order to help people better manage their panic attacks. Through this form of therapy, an individual is taught to identify their negative thought patterns and replace them with positive, realistic ones.

5. Seek professional help
If you find your panic attacks are overwhelming or difficult to manage on your own, seek professional help. A doctor, counsellor, or psychologist can provide guidance when it comes to managing panic attacks.

6. Change your Diet
Changes in diet can have a major impact on how we feel and our ability to cope with panic attacks. Eating healthy and balanced meals can be helpful in lowering stress levels and in managing emotion levels.

7. Relaxation Exercises
Relaxation exercises like yoga, stretching, deep breathing, mindfulness, or tai chi can be helpful in managing panic attacks. All of these activities can help to bring your brain to a relaxed state and increase feelings of peace and relaxation.

8. Avoid the use of drugs and alcohol
It’s important to steer clear of drugs and alcohol when it comes to managing panic attacks. Not only can these substances increase negative thoughts and emotions, they can also worsen the effects of an ongoing panic attack.

9. Seek support
Often talking with family, friends, or a support group can help someone in the management of their panic attacks. Reaching out to others can ease feelings of worry or despair, giving an individual the courage and strength to confront and cope with the panic attack.

10. Practice Positive Thinking
Positive thinking expands far beyond simply “thinking happy thoughts.” Thinking positively in a panic attack situation means facing anxious thoughts head on and challenging them. This can be done by putting a positive spin on the situation and understanding that this panic attack will not last for an indefinite amount of time.