Panic: Techniques to control panic

1. Progressive muscle relaxation: Tense and relax different muscle groups one at a time, starting from your toes and working your way up to your head.

2. Mindfulness meditation: Focus on the present moment and observe your thoughts without judgment. This helps you become more aware of your emotions and learn to control them.

3. Visualization: Imagine yourself in a peaceful, calming environment. This could be a beach, a forest, or any other place that makes you feel relaxed.

4. Positive self-talk: Use positive affirmations to calm your mind and focus on your strengths. For example, tell yourself, "I can handle this" or "I am strong enough to overcome this."

5. Exercise: Engage in physical activity to release tension and reduce stress.

6. Yoga: Practice yoga postures to improve flexibility and relaxation.

7. Tai chi: Practice slow, gentle movements to improve balance, relaxation, and mental clarity.

8. Music therapy: Listen to calming music to reduce stress and anxiety.

9. Aromatherapy: Use essential oils, such as lavender or chamomile, to promote relaxation.

10. Journaling: Write down your thoughts and feelings to gain clarity and reduce stress.

11. Time management: Plan your day and prioritize tasks to reduce stress and increase productivity.

12. Assertiveness training: Learn how to express your needs and feelings in a clear, respectful manner.

13. Cognitive-behavioral therapy: This therapy helps you identify and change negative thought patterns that contribute to panic attacks.

14. Exposure therapy: This therapy gradually exposes you to situations that trigger panic attacks, allowing you to learn how to control your response.

15. Medication: Some medications, such as antidepressants or beta blockers, can help reduce the frequency and intensity of panic attacks.

16. Relaxation techniques: Learn and practice different relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep breathing.

17. Social support: Talk to friends and family members about your feelings and seek support from them.

18. Mind-body techniques: Engage in mind-body techniques such as meditation, yoga, and tai chi to promote relaxation and reduce stress.