Panic attacks can be overwhelming and scary, but there are several strategies that can help manage the symptoms. Here are some tips from the search results:

1. Breathing exercises: Practice breathing exercises every day to help prevent panic attacks and relieve them when they happen. Breathe in slowly, deeply, and gently through your nose, and breathe out slowly, deeply, and gently through your mouth.

2. Mindfulness: Focus your attention on the present and recognize the emotional state you’re in. Meditate to reduce stress and help you relax. Some people find it helpful to find something to focus all their attention on during a panic attack.

3. Sensory grounding: Use sensory grounding techniques to help you feel more in control. For example, hold an ice cube in your hand and focus on the sensation, or place a cold, wet washcloth on the back of your neck.

4. Exercise: Regular exercise, especially aerobic exercise, can help you manage stress levels, release tension, improve your mood, and boost confidence.

5. Self-care: Pay attention to what your body needs after youve had a panic attack. Rest somewhere quietly, or eat or drink something. Try to avoid caffeine, alcohol, and smoking, as these can make panic attacks worse.

6. Seek help: If youre having frequent panic attacks, consider seeking help from a therapist or support group. Cognitive-behavioral therapy (CBT) can help you identify and change the thought patterns that contribute to panic attacks.

Remember that everyone experiences panic attacks differently, so it may take some trial and error to find what works best for you. Its also important to seek professional help if youre having frequent or severe panic attacks.