My therapist passed on to me that deep breathing where you inhale through your nose for x counts then hold for x counts then exhale for x counts through your mouth and then hold for x counts can really help. It does me.

I also have collected some anxiety affirmations that help me through my panic attacks.

Finally, cuddling my pets and holding a family member’s hand calms me.

Panic attacks are the worst. Good luck getting yours under control. Best wishes.