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You can do early morning jogging for 15 mins daily Along with you can do meditation/yoga/pranayam,whichever suits you You can avoid junk food and take healthy diet Apart from that you can do deep breathing,when you have overthinking You can also do reverse counting like 100,99,98,97... And so on It will make you calm and relax Do some extra curricular activities And spend all your time in doing some activities Do Jacobson relaxation technique https://www.healthline.com/health/what-is-jacobson-relaxation-technique

How to deal with panic attacks A panic attack is a feeling of sudden and intense anxiety. Panic attacks can also have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness. The symptoms of a panic attack are not dangerous, but can be very frightening. They can make you feel as though you are having a heart attack, or that you are going to collapse or even die.  Most panic attacks last somewhere from 5 minutes to half an hour. Ride the attack. Try to keep talking. If possible, do not leave the situation until you leave the anxiety. " "Face your fear. If you do not run away from it, then you are giving yourself the chance to find out that nothing is going to happen." As the anxieties start to pass, begin to pay attention to your surroundings and continue what you were doing earlier. "If you are visiting a small horror suddenly, it can be helpful in having someone with you, assures you that it will pass and there is nothing to worry about the symptoms," Breathing Exercise for Panic Attack If you are breathing quickly during a panic attack, then breathing exercises can reduce your other symptoms. Use it: Breathe slowly, deeply and slowly through your nose. Breathe slowly, deeply and slowly through your mouth. Some people help in counting each breath and every breathlessly from 1 to 5. Close your eyes and focus on your breathing. You should start feeling better in a few minutes. You can feel tired later. Ways to Stop panic attacks "You need to try to tell that you can be under special stress which can make your symptoms worse," "It is important not to restrict your movements and daily activities." Exercising breathing every day will help prevent and relieve panic attacks when they are occurring. Regular exercise, especially aerobic exercise, will help you manage stress levels, release stress, improve your mood and increase confidence. Make regular meals to stabilize your blood glucose levels. Avoid caffeine, alcohol and smoking - they can make panic attacks worse. Terror help groups like non-panic have useful advice about how you can manage your attacks effectively. Knowing that other people are experiencing similar feelings, can be confident.