Drink some cold water and just lay down and breathe real slowly

Should bring you back to your normal self

I was told to use coping skills like focusing on 10things in the room that I can see and 9 things I can hear and 8 things I can feel etc etc if that makes sense also try deep breathing that usualy helps me along with saying to myself everything is okay I'm not in any danger..hope this helps!

Look up the tapping method. It’s helped me come down from an attack. I’m sorry you’re feeling this way 😞

I watch my favorite YouTubers, or play some sort of skill game on my phone that requires my full attention (e.g. Piano Tiles, Cookie Run)!! Distractions always help me.

Try emdr treatment I can teach it to everyone follow a pen or finger eyes only then shut your eyes breath and think and say ok what can I do right now to change or to improve things then open your eyes play piano or nature slow music and breath you can do that treatment everyday