Yes that list of "tools" to utilize in case of an anxiety attack. If you can think about past attacks are there some signs of that attack coming? What other feelings are present leading up to the attack. Anger, severe depression, increasing respiratory rate etc. Your list may contain these and other signs to tell you to open your toolbox and utilize a distraction tool. I have a Pandora station programmed for healing nature sounds and Tibetan healing bowls. Youtube has gr8 offerings too. You'll find what works for you so with help from professionals and support on DS there is HOPE.

Try to keep a positive outlook. I know it's hard, but really that's what you have to do. No matter how bad things seem, you should always try to find the positive in it. It may seem corny, but it really helps. Trust me, I know. I've been there. It's really hard to cope some days, but if no matter what, you always continue to keep looking for the bright side of things, you will find it. Before long, you will be able to see the positive side in everything, even without trying. But at first it'll be kind of hard. You just have to stick with it. Believe it or not, there is a positive side to EVERYTHING. Example - my father recently passed away. At first, I could see nothing bright about that, but then I looked at it differently: After he passed away, my mother began going to Church more often than she had been before. Also, I was blessed enough to be holding his hand when he passed away. That's a plus. But I guess the biggest plus of all was that he led a good life. He was good to me all of my life, never even raised his voice to me ever.
My health - I have epilepsy. I have seizures every day and my life is very limited as far as what I can do. What's the bright side in that ? My son. Because of my epilepsy I cannot become pregnant, and I always wanted kids. Well, I adopted my son 14 years ago. If I didn't have epilepsy, someone else would have been a mother to my son! Wow! Now that's a positive! I am a mom to my son BECAUSE of the epilepsy! So look at your own life. Look at the problems you may be facing, and then try to find the bright side. It may be hiding, but it's there! It's waiting for you to find it.

Find a couple small goals to give you perspective. Thinking about what I really want usually gives me a lot of anxiety because I am really far from achieving any of those things. (Life is jus unfair sometimes) But if you set some not so important goals you will feel some joy when you achieve them.

I don't have a support system either. Just this website. Know that we are here for you, behind these screens are real people caring. ❣️

First off you don't want to 'control' anxiety. You want to discover ways to befriend anxious mind chatter.

Listen to Mooji on YouTube. His simple exercises, meditations are a beautiful way.

I constantly struggle with major anxiety and it can feel like im losing my mind! It messes with my sleep and my dreams, making that anxiety so much worse. Personally ive dealt with self medicating and it can work for a short time, but it really only makes matters worse. Im going through a difficult time right now too.
Im really sorry youre struggling but i hope you keep seeking ways of relief. There are a few things that help me..

Group therapy...there are diff types and its good to share, connect with people, and feel understood. Finding a group with Cbt and/or Dbt education could really help as well. I went to a Dbt group for awhile and it changed how i thouhgt and felt, it was amazing, so highly reccommend.

Something else, sleep habits. Getting enough quality sleep is most important. So like good sleep hygiene, setting bedtimes and waking up the same time..etc. Theres tons of good tips on the net.
Exercise and diet. just making sure youre active each day....even a small walk...and maybe subbing out a few not so good things for better things and making a habit out of it.

When im anxious i go for a walk, i prefer outside, i bring my ipod with and walk it out. If im at home i organize, clean or create a good will box. Sometimes i bake or cook, it keeps my mind occupied. A good idea too might be to volunteer somewhere a few hours a week. It gets you out there, helping others, and building connections. Even if you have an already hectic life, volunteering can bring perspective.
I take long showers especially hot ones. I put on the hotter water for a few mins before im done so i dont get so dried out.
Also like to go on youtube and listen to ASMR videos. Its about soothing through sound, you should try it. I started with, gentle whispering asmr. She is good.

Dont know if any of this helps. Feel free to drop me a line, im up to talk.

You can't control anxiety, you need to live your life alongside of it no matter how awful it makes you feel. In time it will get better, but you need to keep going, chin up, exercise, ect.

keeping you in my prayers ...................

Even though I have some great people in my life I have found the most relief from my pups. I have a 2 yr old female and 3 yr old male - both rescues from the shelter. I have them registered as my emotional support animals so I can take them with me if needed but the most important thing they do for me is just love on me no questions asked. They sense when I am anxious and they will snuggle up against me and often smother me with kisses. They lick the tears off of my face. They take turns sleeping against my back which is very comforting to me. They will wake me if they hear me in distress from a bad dream.

It is not a solution for everyone but I wanted to mention it. Also, emotional support animals do not have to be dogs... can be any animal that just fills you with joy and calms you during an anxiety attack. Of course, not all animals can go into stores or on planes but you would be surprised how many can - with a doctors note stating your need of the support.

Something to think about - in the mean time there are some great people on this site!

Sometimes it’s difficult to keep your chin up and smile. Things aren’t always “rosey”. When I get that way, I find peace in praying for help. I don’t know if you go to church or pray, but once I learned to pray, life became so much easier. I found encouragement and guidance.

It took a while to learn to trust, but once I did, God continued to bless me and help me. I realized that I had to relinquish my control and turn it over to God. Once I did that, life was so much easier, and I actually have a much more positive attitude and support system with Him then I ever had before.

I wish you well and will be here for you and to pray for you as you get through this emotional time.