Help with Dealing with Debilitating Panic Attacks

Me too. What med helps you?

I roll ice on my face and drink some cold water. Showers help sometimes or a bath. Certain smells help...calming scents!

Singing. It forces me to breathe properly. But you have to belt it out

Similar to the comment about ice water; eating an ice cube or something spicy if that's your preference can knock you out of a panic attack

Putting your face in ice water. If you fill a bowl with ice and water and dip your face in until your cheekbones are submerged you will get the diving reflex. It’s a thing in animals too and it slows your heart rate down cuz of some nerve thing (idk the science) This is the only thing that has helped me with my panic attacks.

Deep breaths. Try mediation. If you're at work step aside and set up a mantra. "Be cool, settle down and breathe." Or "forget,forget,forget" and breathe. I actually do this when I've got too much in my head and I can't sleep. I just tell myself to erase, erase erase everything, stop thinking. Eventually everything clears and I'm sound asleep.

Super weird but SUPER sour candy helps calm my panic attacks. Focus on the taste and sensation

I personally have a hard time because I gain a tolerance quickly and just end up cycling through medications. I haven't found another way for myself but I do wish you the best of luck!