Take your medicines incase if you are feeling uneasy or a panic attack. Make your medicines are prescribed by a professional doctor.
Deep breathing
Focus on deep and slow breathing. This will increase oxygen level and will help you to calm down.
Close your eyes
Close your eyes to block the stimulants that are causing you pain. It will help you to focus on your breath and calm down.
Recognize the attack
Recognize your panic attack and its not permanent. This is temporary and you will be perfectly ok . Recognize your triggers, so that you can be careful next time.
Mindfulness
Try to practice mindfulness during the attack. Try to focus on the present. This will help you to ground yourself with the reality of the surrounding.
Focus
Keep your focus on one present object in your surrounding, for example a wall clock or a picture. This will help you divert your attention from the attack and will help you calm down.
Muscle tension is a hard sign of stress and anxiety. Whenever you are feeling an attack, try muscle relaxation techniques that would help you release the tension.
Relax your muscles
Seek help
Seek help from professionals. Talk face to face with your loved ones about your condition. This will help you release the stress. Your close ones will be able to help you as well.
Light exercise
Engage yourself in light exercise such as jogging or walking. This will boost your physical as well as mental health.
This shall pass too
Remember this is just for a few minutes and its not life threatening. You will be OK. This shall pass too.