I'm not sure I've had what you could consider a panic attack per se, but I've definitely had episodes where I freak out. Like pbutton, focusing on my breathing at those times makes me feel worse. What I've found that helped is saying to myself "I'm okay" out loud or in my head over and over and over, gradually slowing it down (which also slows my breathing down without me focusing on it) until I actually am okay again. Maybe that might work for you?

As to what Ts consider urgent, I have no idea. None of my Ts have ever been contactable outside of session other than for scheduling. I would imagine wanting to hurt yourself or others is 'urgent' but, to be honest, I've never called my Ts/Pdocs/GPs when that's happened. I do struggle asking for help though; always feel like I have to sort everything out for myself (that I can't rely on anyone else).

All the best

*Willow*