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Step 1
Start building an awareness of the beginnings of the panic symptoms if they are a regular experience for you , and nurture a feeling of, 'I know what to do' by telling yourself this as the panic begins.
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Step 2
Recognise that the chemicals that your body produces is tightening up muscles and speeding up your breathing for 'fight/flight', like on a roller coaster, and antidote this by blowing out slowly, then deliberately slowing down your breathing, and checking your body for muscle tension, usually at your shoulders and stomach areas, and relaxing them as much as possible.
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Step 3
THIS BIT IS VERY IMPORTANT! It's what you say to yourself that will really make a difference. Know that panic has a habit of not making you think straight because it drains blood from that part of your brain, BUT you can still find the sensible part of your logic, and tell yourself positive things, like, 'This is just a panic attack. It WILL pass' and others you can think of in advance to reassure yourself. DONT scold yourself for having it or despair because it's back.
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Step 4
Physical exercise will burn up the stress chemicals quickly, so if that's possible, use it.
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Step 5
Bach 'Rescue Remedy' is a good thing to carry around with you and pop under your tongue, or on a pulse point. There is even a spray version for using like perfume. Homeopathic aconite tabs are also great.
