If you’ve been through trauma I suggest EMDR.

Directly? Active Breathwork. Three breathing techniques reminiscent of Lamaze teachings. Activating the parasympathetic (relaxation) nervous system to switch off the sympathetic (fight/flight/freeze). ( The 2:1 ratio Breath ) Pick a number Breathe in through the nose for that count Exhale nasally for twice that number count Repeat. ( 4-7-8 breathing AKA “Relaxing Breath” / "Asleep In 1 Minute" ) • Empty the lungs of air • Breathe in quietly through the nose for 4 seconds • Hold the breath for a count of 7 seconds • Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound, for 8 seconds • Repeat the cycle up to 4 times —The total number of seconds that the pattern lasts for is less important than keeping the ratio. A person who cannot hold their breath for long enough may try a shorter pattern instead, such as: 2-3.5-4 ( A technique I believe I picked up from James Nestor ) In ~75% through the nose Pause slightly In ~15% through the nose Out 100% through the mouth, lips pursed, with some force

I’ve never had breathing work for me, usually I’m too impatient and my lung capacity could use some help. Usually, I build a game plan for the day, break down what’s the worst that could go wrong, what to do from there, and the most likely/realistic things that will occur, and how to manage from there. Physical grounding techniques help a lot too, more so with my anxiety than my depersonalization somehow. Try noting 5 things in the room you can see (if you’re immobile/in a position/time where you can’t move) and then 3-4 things you can touch. Try counting all of the things you can hear, smell, and feel. Name 7 things you enjoy from/relating to your favorite genre (I.e, horror, fantasy, comedy, etc.) Also paying attention/thinking back to what triggered you in the first place could be helpful :3 I hope this makes sense and I hope it helps a little.

Breathwork is very effective but another path is mindfulness of the body! Panic attacks are a result of the brain speeding up so try to do the opposite and put that energy focused on slowing the body down. Notice every movement, the way the foot rises and curves and bends with just a step. Try bending a finger very slowly and put all your mental focus on individual movements of the body. Then you can add in other sensory awareness of sounds, smells, etc. to bring you back to the present moments, ready to interact with the environment you are in!