Im trying to use the TIP skills of DBT when my panic attacks are freaking me out, especially paced breathing and paired muscle relaxation. I tried them today and they helped a bit. I m still learning the skills and I guess I'll improve more when I can do them better.

I m also thinking of practising them after I wake up in the morn and freshen up and before going to sleep.

After I m thorough with the TIP skills I'll practise the Distracting skills and the Self-Soothing skills.

(PS: There are 4 TIP skills - tipping the Temperature of your face with cold water, Intense aerobic exercise, Paced breathing and Paired muscle raxation).