Tips needed

@CandidKali

Hi! Here are just some basics:
Breathe slowly. Inhale for 4, hold for 7, exhale for 8.
Focus on one thing. Pick an object and describe it to yourself.
Ground yourself. Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Splash cold water on your face to shock your system.
Repeat a mantra. Say "This will pass" or "I am safe" to yourself.

We also have this comprehensive guide on managing panic attacks:
https://www.7cups.com/panic-attacks-help-online/