i have two techniques that really work for me. for a panic attack, i physically relax because you cant panic and relax at the same time. the few times i have done guided meditations where you are instructed to relax all the muscles in your body and you feel like a jellyfish, i go for that feeling. i just imagine my body turning into a limp noodle. sometimes i have to do it repeatedly, but it works to stop a panic attack.

for anxiety, i have my anxiety meter. i imagine a meter in my head. when i am really anxious it is cranked up to about 8 or 10. there is a manual dial on the meter. i can turn the dial down and imagine the needle on the meter going down to about a four, lessening my anxiety. again, it is something i have to do repeatedly, but it gets me out of those tense moments.