When I was first learning how to manage my Panic Disorder, I carried a little card with these simple instructions on it: BREATHE; COUNT; DEFER; DELAY; DISTRACT. Realizing that one has to learn what each of those things means to the user, and practice learning to do them when not in a panic, they are still my "fall-back techniques" in all situations of anxiety, panic, suicidal ideations, etc. Hope they are useful to someone else.