What can and should one do when having a panic attack to lessen the effects of the symptoms?

Distract yourself from the symptoms and thoughts of the panic attack. One of the reasons panic attacks can go from bad to worse and end up lasting a while is because we tend to focus on what is happening and what we are feeling during an attack. A great way to lessen and even shorten the effects is a positive distraction. That can come from many different things whether its playing a game, watching a favorite show/movie, listening to music, reading, talking to someone. You have to find what works best for yourself to distract your mind from the attack.

Breath. In through the nose, counting to 4. hold for two, then exhale through pursed lips. count to 4, hold for 2. then repeat. If you can remember to do this, the symptoms will rapidly diminish.

When I have panic attacks, people say to focus on breathing, but I find that worsens my symptoms for some reason. So, instead, I think about myself being somewhere else, some place that I enjoy being at; some place relaxing like a beach. Thinking about places and people that I love helps to calm me down and relieve the "heart attack" like feelings. I hope that my experience can help someone else!

If you focus on you fear, your panic attack will only get worse. Keep reminding yourself that it will pass and it cannot hurt you.

The number one thing is breathe deeply. You'll calm down your brain because it'll start sending warning signals as soon as your breathing turns shallow. For me, talking out loud to myself is very helpful too

you can take your medicine also you can try to slow your breathing and take deep breaths until it passes

You can count from 100 to 38 in your mind. So you distract your mind and panic attack go away.

count and repeat really slowly in your head. 1 1 1 2 2 2 3 3 3 ect. As a temporary thing distraction, using your mobile phone to take your mind off it. But you should see your doctor and look into what help is available to you in terms of therapy/medication

There are different methods people use to help when having a panic attack. One method is by breathing exercises such as deep or box breathing. Mindfulness meditation can also be used. Other people just let the panic attack happen, let it flow over them like water because once you realise a panic attack can't hurt you and that they always pass, the panic attack loses its power and you aren't scared anymore. Other people use distraction techniques like adult colouring books for example, or cooking, going for a walk, playing a game, anything that distracts your mind from the panic attack. There are also options a doctor can give you such as medication or refer you for therapy such as Cognitive behavioural therapy (CBT)

Personally, I became aware of my symptoms of a panic attack. When I would feel them, I would wrap my arms around myself as tightly as I could, like a hug. The contraction on you makes it easier for you to breathe and calm yourself. I would focus on my breathing and that is all. Nothing else, just getting my breathing under control.