How i bigger my panic?

It sounds like you are going through a difficult time. Please remember that you are not alone and that there are people who care about you. If you are feeling overwhelmed, please reach out to a crisis hotline or mental health professional. There is help available, and you don't have to go through this alone. Take good care of yourself. Here are some tips for managing panic attacks:

- Identify your triggers: Start by identifying the situations or things that trigger your panic attacks. This could be anything from stress, crowds, being in enclosed spaces, or even certain thoughts. Once you know your triggers, you can start to avoid or manage them.

- Relaxation techniques: Practice deep breathing, yoga, or meditation to calm your body and mind. These techniques can help to reduce your anxiety and stress levels and make you less likely to have a panic attack.

- Mindfulness: Pay attention to the present moment and focus on your surroundings. This can help to distract you from your anxious thoughts and calm you down.

- Grounding techniques: These techniques can help you to stay in the present moment and reduce your anxiety. Some examples of grounding techniques include holding an ice cube, smelling a scented candle, or listening to calming music.

- Seek professional help: If you are struggling to manage your panic attacks, it is important to seek professional help. A therapist can help you to understand your panic attacks and develop coping mechanisms.