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Hi! I myself struggled with panic attacks and anxiety, and I still do. I’m not an expert or a professional, but between my own experience and recently acting as a caregiver for someone who has the same problems, I developed a little step-by-step process for helping yourself or someone else out of a panic attack. Step one: body control. try to take deep, slow breaths. Envision a circle in front of you, expanding as you breathe in and contracting as you breathe out. When you can, slowly count down from 20. Step two: grounding. My favorites are 7-4-8 breaths (7 seconds in, 4 second held, 8 seconds out) and 54321- 5 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. Step three: checking in. Get some water, some tissues, and move your body a little. It’s okay to do these things slowly. If you are alone, now is a good time to reach out to someone who can help you. I hope this helps!