i carry disposable ice packs with me because sometimes the cold helps to bring me back. i also find sitting on the ground really helps me

it took me a long time to figure these out and they might not work for you. what helped me was trying things even when i’m not having a panic attack so you could get together a box of physical things that could help you and then you’ll figure out which do and which don’t. but unfortunately it’ll probably take a little bit of time to find the right things for you

Call me crazy but being extremely angry breaks me out of mine. It's like the perfect distraction for my brain.

https://m.youtube.com/watch?v=wR8oKZ5qTfk I rec this vid!

I know this will sound weird but there's this orange scented hand sanitizer I have and I reallyyyy love the scent. It makes me nostalgic. I smell it every time I get anxiety like I used to when I was in school and it helps to prevent the panic attacks and calms my anxiety even if it's for a short while sometimes. So maybe try finding a soothing scent or sensation?

Oddly, gum, specifically mint

I like toxic waste as a way to distract my brain

I've only just started getting panic attacks and what's helps me usually is my art or I would suggest listening to music can be helpful it helps me with a lot of my mental health problems

Walks usually help me but if all fails ive learned the 54321 one is very helpful grounding game. It goes name 5 things you see around you, name 4 things you feel (example : the chair on my back or feet on the floor) then 3 things you hear. Name 2 things you smell or like the smell of and Number 1. Whats one thing you like about yourself. It's a grounding skill i use this alot to help others who are having panic attacks of their own. Its helpful when someone asks the questions than you asking and responding to it. So maybe have a friend ask you them when you're in a panic attack.