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I have both ocd and panic disorder and I totally feel you. The best thing to help a panic attack is to know you are safe and that it can’t last, it will go away. What helps me is to take a deep breath and think of things that make me feel calm and safe. Also distraction helps a lot, so for me coloring or playing a game or even telling myself a story and forcing my brain to focus on that and only that. It’s tough because sometimes I don’t know where panic disorder starts and ocd begins, the effects of them are so similar for me

Yes I am dealing with the same things right now. My panic attacks and ocd work together. I have a thought and I obsess over it and I panic because I need a compulsion. My compulsions have been to check or reassure myself quite a bit. The exposures are hell at first but that is how you lessen the panic symptoms. When mine is super high, I use ice on my face and I also eat it. The cold helps bring my body to focus on something else. Also going for a walk outside helps me.

I used to have a panic disorder and the book “Hope and Help for Your Nerves” by Dr. Claire Weekes changed my life. It took a few months of practice to stop having nightly panic attacks, but eventually they fully stopped. Since being diagnosed with OCD I’ve also started Zoloft and that has taken away the additional panic symptoms entirely for me. I know the struggle of panic disorder. What really helped me was understanding why they were occurring and how to break the cycle. I’m sorry you’re having a tough time, but when you do figure out how to float through them you’re going to feel so accomplished. Sending good vibes your way!

You are not alone! Still learning myself