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.

I'm so sorry to hear that medicine isn't helping your panic attacks. I take Ativan and busporin for my anxiety and panic attacks. I also I'm into some mediation. I have a couple of different mediation books. I like the books better than the mediation Apps. I rather read the book than do guided meditation. Plus I also listen to my favorite music. Some times these will help me and other times they won't .

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.