Here are some strategies to keep your thoughts calm and avoid a panic attack:

1. Practice Mindfulness: Engage in mindfulness techniques to stay present and grounded. Pay attention to the present moment without judgment, focusing on your senses and the environment around you. This can help redirect your thoughts away from anxious triggers and prevent a panic attack from escalating.
2. Challenge Negative Thoughts: Negative thoughts often contribute to panic attacks. Challenge these thoughts by questioning their accuracy and replacing them with more positive and realistic ones. Remind yourself that your thoughts do not define reality and that you have the ability to choose empowering thoughts.
3. Use Visualization: Visualize calming and peaceful scenes or situations when you feel anxious. Close your eyes and imagine yourself in a serene environment, such as a beach or a quiet forest. Engage your senses and immerse yourself in the details of the visualization to create a soothing mental escape.
4. Practice Cognitive Restructuring: Cognitive restructuring involves identifying and replacing negative thought patterns with more positive and rational ones. When you notice anxious thoughts arising, consciously reframe them by focusing on evidence-based perspectives and considering alternative explanations or outcomes.
5. Employ Relaxation Techniques: Use relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery to calm your body and mind. These techniques activate the relaxation response and can help counteract the physical symptoms of anxiety and panic.
6. Engage in Regular Exercise: Regular physical exercise is known to reduce anxiety and promote mental well-being. Engage in activities you enjoy, such as walking, jogging, yoga, or dancing. Exercise helps release endorphins, which are natural mood-boosting chemicals in the brain.
7. Establish a Support System: Surround yourself with a supportive network of family, friends, or a support group. Share your feelings and concerns with trusted individuals who can offer understanding, encouragement, and practical advice. Having a support system in place can help alleviate anxiety and provide a sense of security.
8. Prioritize Self-Care: Take care of your overall well-being by prioritizing self-care activities. Make sure you get enough sleep, eat a balanced diet, and engage in activities that bring you joy and relaxation. Taking care of yourself physically, emotionally, and mentally helps build resilience against panic attacks.
9. Seek Professional Help: If you experience frequent or severe panic attacks, it may be beneficial to seek professional help from a therapist or counselor. They can provide specialized guidance, teach you coping techniques, and help address any underlying issues contributing to your anxiety.
10. Practice Regular Stress Management: Incorporate stress management techniques into your daily routine. This can include activities such as journaling, practicing gratitude, engaging in hobbies, spending time in nature, or engaging in creative outlets. Find what works best for you and make it a consistent part of your life.

Remember, managing anxiety and preventing panic attacks is a process that requires practice and patience. If your symptoms persist or worsen, consult with a mental health professional for a comprehensive evaluation and personalized support.