I always used to remove myself from the situation and find a small dark place to curl up into a ball. Played music so loud I couldn't think properly and played slower songs so I could slow my breathing down to match it. Cried a lot too... lots of tears brings a catharsis - releases all the pressure. When I couldn't remove myself from the situation I had a panic signal to my friend who was in most of my classes and she would come over and just hold me and talk to me and work through breathing exercises with me. Hope something there helps!

Quiet room. Dark. Music, breathe tell yourself over n over, it's not real, repeat the same thing. Just immediately get to a safe secure place and begin a 3-4 step plan. Plan ahead, write it down. I have a weighted blanket. And a service dog. The blanket works immensely

Ten years ago, had a full-blown panic attack and ended up in the hospital they drove me there in an ambulance and was in emergency ward for most of the night. They gave me several tests and all can back negative.

Try the breathing exercisers. Do you have a tranq. you can take.

try to focus on the present, what I do is start by telling my self about the surroundings, make an assessment whether or not I am safe and tell myself that the panic and anxiety will pass. If I have to I give someone a call.