I take benzos, but a “bear hug” helps as well! I learned this from a friend and if I’m around my spouse, he gives me a big bear hug and it helps me come down faster. Breathing exercises help if I feel it coming before it gets full blown.

I'm trying to pace around and distract my my mind using all senses.... Like drinking water (taste), sniff lavender ory favorite soup (smell), follow a moving object like fan, car (vision), listening to music or surrounding sounds (hearing), squeezing my fidgeting calming toys or touching a texture of my clothes (touch)... It's very tempting to call 911 because it feels the next breath with needed oxygen will never come but thankfully it comes eventually.... The trick is to not sabotage you even into deeper state of horror... ❤️ God bless us all

It sounds weird, but I count my fingers. Pointer finger to thumb (1), middle finger to thumb (2), etc. And then reverse. 4,3,2,1. Something about it grounds me by focusing on that specific action. I do this the most if I'm in public and have to gather myself quickly. It doesn't always help, but most times I can come out of it a bit.