If you suffer from panic attacks, it can be hard to come down and feel at ease. Try to learn ways to relax to relieve the tension. These may also help you keep your cool when actually having an attack.  Massage, yoga, aromatherapy, or pilates can relieve physical tension and put you at ease. For younger kids, do a calm activity you like. Paint, color, play outside, or read. Something called “progressive muscle relaxation” can work, too. To do this, tense one muscle at a time and then release it. Do this for all your major muscle groups.  You might even try different kinds of meditation. The slow, regular breathing and inner focus are especially helpful. Relax at least one or two times per day with whichever technique you like. Avoid practicing right after or before a meal, as hunger and fullness can distract you. Add exercise to your life, as well, especially aerobic kinds. This sort of exercise will cause your brain to release a hormone called serotonin, which will improve your wellbeing and mood.  Aerobic exercise boosts your heart-rate and breathing and includes things like running, fast walking, biking, and swimming. Get at least 150 minutes of moderate aerobic exercise per week. Add some strength training to your routine, as well, working major muscle groups once or twice a week. Did you know that sleep loss can make you more anxious? Lack of sleep can leave you feeling irritable, grumpy, or on edge. Some research shows that enough of it every day, on the other hand, may help lessen anxiety disorders.  Get enough rest! Kids from 3 to 13 years old need about 9 to 11 hours of sleep every night. Teens need 8.5 to 9 hours.  Cut out the caffeine, too. Try to avoid things like cola and coffee if you’re having panic attacks. Not only will these things disrupt your sleep, but they’ll increase your stress levels. Drinking and smoking can be really harmful for kids and teens. It can be even more harmful when you have panic attacks. These substances are mood-altering, meaning they change the way your feel and the...

How would you rephrase that briefly using Indonesian?
Lakukan hal-hal yang menenangkan. Gerakkan tubuhmu. Tidurlah dengan cukup dan teratur. Hindari alkohol, rokok, dan obat-obatan yang tidak dianjurkan dokter.