Panic attack

Try the 54321 technique. Notice 5 things you see around you, 4 sounds, 3 things you touch, 2 things you smell and 1 thing you taste. It will pass. You are strong and it can’t kill you no matter what

Take big deep breaths. focus on each breath and how it feels in your nose, your belly. feel how it goes through your body and take each time to pay attention to the feelings your body has. play a game on your phone or begin to color while listening to meditations or even asmr. you are strong.

Sending so much love! Take deep breaths while holding on to something tight like arms of a chair, take off your shoes and socks and feel your feet on the floor. The sensation of breathing feeling your hands and your feet all together can bring you back to the present

I wish I was equipped to tell you the right things, but I’m in the same boat. This too shall pass. Be brave.

Be careful with normal CBT breathing like this though because it can turn into compulsion if you have OCD. All good suggestions otherwise.