1. Breath deeply, inhale in 5 seconds, inhale out 5 seconds, and do not stop until you get that possible dizzy feeling. Don’t stop until you can find that steady heart rate. It can take you about 5 minutes, even.

2. Try to find the trigger. Stress? Stress from what? Is school harder on you than it is on your peers perhaps? Family stress? Relationship anxiety? Intrusive worries constantly getting to you? Trauma? Family death? 

3. Recognize what has caused it and keep managing your breathing. If you can’t find what caused it, blame your sleeping pattern or general anxiety. But do feel free to seek a therapist that week to help you find what it is! (Primary Doctor will provide you one when you ask!)

4. Ground yourself further and do something to calm down like play a game or watch tv for a few minutes before going back to bed if you were in bed when it happened. Drink camomile tea too! The no. Caffeine version.

5. Don’t force yourself back into what you were doing before, but do try to eventually stop the intrusive thoughts by telling yourself, “I’m having a panic attack so I’m still having intrusive thoughts due to my anxiety.” Find what works for you.