When experiencing a panic attack, taking immediate steps can help alleviate its intensity. Focus on controlled deep breathing, inhaling deeply for a count of four and exhaling for a count of four. Engage in grounding techniques by describing your surroundings or physically touching objects to regain a sense of reality. Use positive affirmations or repeat calming phrases to redirect anxious thoughts. Progressive muscle relaxation involves tensing and releasing different muscle groups to ease physical tension. If possible, remove yourself from the triggering environment or find a safe space where you can feel more at ease. It's important to remind yourself that the panic attack will eventually subside and that you are not in danger. If panic attacks are frequent or interfere with your daily life, consider seeking guidance from a mental health professional for long-term coping strategies.