TIPP is great. It's cold enough lately in these parts you can just step outside for the "T" part. (I is for intense exercise, P for paced breathing, and P for progressive muscle relaxation).

My grandma had panic attacks and in winter she would just step outside for a minute and breathe (she did take Xanax too though, but that was for summer). My cousin thought she was having a heart attack and when she went outside she calmed down and that's when she realized it was her first panic attack because it was "treated" similarly to gram-ma-ma's.


Panic attacks are like the flip side of the same coin of dissociation (incl. depersonalization/derealization). It's just hyper vs hypoarousal and under stress you go towards one or the other (or both) and a lot of the same things can help with both.

I like taking a cold shower because it gives me personal space, privacy, and it has that cold temperature that activates the parasympathetic system. Another thing that for some reason helps with dp/dr and panic is taking a shot of vinegar (or in general having something sour like pickle juice or maybe if you like warheads (do they even still sell those?))