Hi, I have a different tool that really works for me. I start with A and think of all the city names in the U.S. that I can think of that start with A, then I move on to B and keep going all the way through Z. If my panic isn't under control yet, I start all over. It keeps my mind occupied and before I know it, the attack is over. Sometimes I say them outloud and sometimes I write them down to keep my hands busy too.