Step 1: Try to sit down. If you are having a panic attack and your breathing becomes rapid and shallow you may begin to feel light headed so try and sit down. If there is no seat near you and you are in a public place try and alert a member of staff. They may be able to offer you a stool.
Step 2: Try to focus on your breath, this will help your breathing to slow down. Breathe in through the nose and out through the mouth. For example: Breathe in for 3 counts and breathe out for 3 counts . Repeat this until your breath has returned to normal. 3 counts is good because it is easy to manage.
Step 3: Take your time. If you have just experienced a panic attack try not to rush around too soon. If you have obligations like work, school run or class. The best thing is to ring them and say your running a little late. It will take time for your heart rate to return back to normal if you rush back into something you could have another panic attack that may feel even worse.
Step 4: Have some juice. The sugar in juice will help your body to recover. Having a panic attack is a tiny trauma for your body. The sugar will help your body with replacing some energy in a short amount of time.
