Sometimes knowing and avoiding my triggers helps but I can't always do that like crowds. Go grocery shopping its a crowd go this that and the other thing and t heres crowds. I know I can't avoid them so I use relaxation music and a sort of breathing technique only instead of focusing on breathing I focus on my heart beating and slowing it down. I also take a variety of objects such as sketch book and watercolor pencils, a small bead bag eye pillow to feel the beads, through my fingers and paying attention to locating something different in my surroundings to keep me grounded in reality. basically bringing me back out of the panic mode when I encounter a trigger.