If possible, you could try identifying what triggered you, it can be difficult sometimes but I find it real helpful. Understanding triggers can help not only avoiding those triggers but also learning how to react to each trigger. Sometimes the triggers are real stupid so it could also help ground you and relax knowing that you're safe and don't need to panic. In the moment tho this isn't really helpful casue you're kinda busy, you know... panicking. So I suggest any that brings you comfort like blankets teddy's or whatever. Sometimes you just gotta tell your body that you're safe bc fight or flight bullpoop. If all else fails give your fight-or-flight what it wants, you could punch a pillow or run to use up the adrenaline. If even that doesn't work maybe you just need time to accept the feeling, cry it out if needed. Stay safe💕