I know different things work for different people, but for me, I start counting everything and anything. Like the number of letters in the sentences I am reading, the number of bristles on my brush, whatever is nearby or in my line of sight, I focus completely and fully on one thing and find something countable and then I count. I think it helps me because I focus so intently on that object, that I don't give myself much room to focus on anything else. Sometimes I notice a big difference in a few, 5-10 minutes, and sometimes I only notice a small difference in 30-40 minutes. But it is something that helps me refocus more often than not.

Therapy can not be overlooked when dealing with anxiety disorders. Medication often doesn't work on its own. A good therapist can give you the tools to manage your panic attacks and be your ally.

hey!! my friend suggested valerian root when my panic attacks were constant and it really helped. it doesn’t taste or smell great but it’s a natural root that helps calm the nervous system. another thing that’s helped me so so much is cooling my body down as much as i can, whether that be standing in front of the ac or just in front of a fan for a few minutes and it kinda tricks me that i’m shaking bc i’m cold, and not anxious. either way, i wish you luck because it’s exhausting. here for you ❤️

I personally like butterfly pea tea.