Hey :) i have panic attacks too. I cry, hyperventilate and overthink. When this happens, i talk to a peer. Like my sister or a friend. And if it persists, i will listen to rainfall or brown noise on youtube.

Grounding techniques.

Hey! I recommend a strong scent like peppermint oil to help you focus on something and other than that just having someone you trust be there to stay with you so you feel as comforted as possible i always find having my trusted people close by helps a ton and an ice pack for your face or neck to distract and keep ya cool during the attack and after and i’m so sorry you have to deal with the attacks they are truly the worst and so consuming.

54321 really helps me! It's simple but effective especially if you have someone asking you the questions