Honestly the most effective thing for me is Xanax. But aside from that, for me it’s all about grounding. The Five Things method is good: look around and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Another option: physically shocking your system. Eat a sour candy, run your wrists under ice cod water, bite your tongue, take your shirt off and press your back against a cold wall, etc. Something to create a sudden, strong physical sensation. The idea is that your brain will be forced to pull focus from wherever triggered the panic attack which will cut off the panic spiral. Hope some of that helps!

Being outside helps and eating my food. I smoke a few hitters and I found I have high anxiety problems which is what caused my meltdowns in the first place. I knew I had it because of my person who I talked to at the doctor's office ,but they specifically do moods not medication. They diagnosed me with generalized anxiety disorder. Weed and my Zoloft helps me mostly cope on a good day. I'm still getting flare ups ,but definitely not as bad. Welcome to talk to me about it.

Similar to the 5 things method, I do rainbow grounding! Find something of each color around you :)

surprisingly, something very cold like an ice pack to the insides of my wrists and the back of my neck.

I really like finding a safe quiet space, usually a bathroom or changing room and popping on some music. My anxiety symptoms are also linked to my chronic illness, so I'm not sure if this is just me but I love sitting or laying down on a cold floor.