Deep breathing: One of the first things to try in the event of a panic attack is deep breathing. Inhale slowly and deeply through your nose, hold your breath for a second, and then exhale slowly through your mouth. Repeating this process several times will help eliminate hyperventilation and reduce anxiety levels.

Positive affirmations: Inner conversation is important. Try focusing on positive statements such as "I'll be fine," "It's temporary," or "I know it's panic." Repeat these phrases to calm yourself.

Applying the 5-4-3-2-1 Technique: This technique helps bring you back to the present moment by reducing feelings of clutter. Describe for yourself five things that you see, four that you feel by touch, three that you hear, two that you smell, and one that you taste.

Progressive Muscle Relaxation: This technique involves progressive contraction and relaxation of muscle groups. Start by tensing your leg muscles, then move on to your stomach, arms, shoulders, and neck. This will help reduce the physical stress associated with a panic attack.

Focusing on the environment: Visual orientation to the objects around you can help you return to reality and distract from panic thoughts. Describe the details around you - colors, shapes, textures.

Connecting with loved ones: If possible, try calling or texting a loved one. Connecting with others can help you feel less isolated and supported.

Professional help: If panic attacks become systematic and severely limit your life, seek the help of a psychologist or psychiatrist. Professional support and therapy can help you learn to deal with panic attacks more effectively.

Remember that panic attacks can be controlled and you are not alone in this situation. With practice and support, you can learn to deal with them and regain inner peace.