>>56886001Genuine panic attacks? Like, hyperventilation, heart palpitations, etc?
Your best bet is to do some grounding exercises (name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste and focus on each of the sensations) and then move into some deep breathing exercises. ( 4 second inhale, 4 second hold and 4 second exhale works well). Then once your breathing has stabilized you can try to relax your body via clenching your body starting from your toes and fingers, holding it as long as you can and then releasing it. If you're safe and not able to do anything about the issue that's causing you to panic, then you can take your mind off of things with either something relaxing (like ASMR, guided meditation, etc) or something distracting, like reading a book or exercising.
At least, this is what I would recommend as someone who has seen a lot of counsellors for anxiety, has a diagnosis and takes meds.
