"Rebreathing" helps me sometimes (like with a clean brown paper lunch bag). If my attacks aren't too heavy, I'll try to exercise to give the panic-energy somewhere to go.

Counting backwards from 400 activated the logic side of my brain and helps me ignore the emotional side that’s taking over during my panic attacks. Helps a lot

One thing I’ve learnt through my years in DBT is that sometimes you need to sit in it. Sometimes you can’t always “fix” it or make yourself feel “better”. We call it radical acceptance in DBT but it’s basically saying to urself “this is where I’m at. It’s okay and valid I’m upset about it but there’s nothing I can do right now to change it therefore I must accept it for the time being” it’s okay to every now and then just sit in the sadness. To let it to there. To let it make you sad. To let it make you worry. Because over time as you do that over and over you’ll begin to see you cannnnn sit in those terrible feelings without bad things happening. You’ll learn to think “if I sat in it last time til I could move on from it maybe I can do it again”. The important thing to remember is that radical acceptance doesn’t mean giving up. You’re still going to try and make things better WHEN you can but sometimes it’s better to accept and sit in the bad feelings than try or do something and make them worse xxx