They say splashing your face w cold water helps. And just gotta fight those thoughts and remind yourself u can breathe. Yes u can.

well, trying to breathe through anxiety doesnt work when your having the actual attack, id recommend to try exercising it when your calm. sometimes a long run helps too, or walk, to clear the mind. HUgs, have better days darling

Another vote for fighting the thoughts. I believe this is called "mindfulness'. Have adopted this as a strategy for the past few weeks and it is helping a bit. I just say STOP to myself and self-talk and determine that the basis of my anxiety is groundless. Hope this helps.

Yes, I agree that it’s very hard to begin a relaxing breathing process once you are in a full-on “panic attack.” However, sometimes, we can feel the “build up” before it gets to that point, and THAT IS THE TIME to really try practicing slow, methodical breathing or begin to self-talk to allow reasonable control over your mind and body from experiencing unnecessary heightened anxiety. This is all part of “mindfulness,” which is the biggest “buzz word” used these days!

Mindfulness can include practicing the art of meditation exercises designed to find your way to a “safe” place of inner piece and calming self-reflection and acceptance. It can also include the practice of cognitive behavioral activities which use methods, such as self-talk, to help you better perceive the reality of a troubling situation and refrain from reacting in ways that cause excessive obsessing and anxiety over something that you just can’t “fix.”

For me, Self-talk works better when I do it aloud – I NEED to actually hear myself say, “STOP IT!” (as djChurn commented, previously), and I NEED to actually hear myself describing an event for what it is so that I can admit honestly how it affects me, using my reasoning skills to determine how I ought to perceive the event and how I ought to act or react. (Of course, I have to use more inventive ways to self-talk when I happen to be around other people, or I might just freak out those around me! A light attempt at levity, as we could all use a little humor each day in our lives, too.)

Peace!

it is a feeling, i have seen my pulse on my fitbit go from 68 to 147 during a panic attack....it is scary as hell, i have had to pull my car over to the side of the road, had my parents come pick me up...I AM 45!! went to the ER...EKG all good, everythign all good...Panic attack high anxiety, made my arm feel weird chest tight, and total fight or flight mode...i sat in my car thinking omg i am going to die right here on the side of the road, i was so scared...the mind can manipulate so many different feelings, its just amazingly powerful! I am not sure why it is so easy to have negative thoughts vs postive ones....but it is a feeling, it will pass...it is so scary, and really the only people that can understand it, is us....its almost like we have a super power, you know, like, we can scare the shit out of ourselves...LOL....anxitey sucks....anyone ever need someone to talk to...send me a message...

If your in a place where talking your self down from the attack would be counter productive, try sensory stimulation.
I carry cold water with me and place it in the crook of my neck over the jugular or carotid artery...that gets my attention fast. Taking a drink of the cold water helps too, holding it in your mouth and noticing the cold.
Then also I pick up a stone/textured object to carry in a pocket (purse)and rub feeling the surface and using the tempo to slow my breathing (there are worry stone, but they are too smooth for my needs).
Breathing techniques are great but remember to use belly breathing and not just chest breathing. When we sleep that's the way our bodies breath, and this sends a signal to our brain to relax. When chest breathing we tend to tighten our lateral dorsi muscles, which may or may not help in a given situation

All of these beat sinking my nails into the plaster and crawling up the wall like Spiderman even though I am not that sleek...but even visualizing that helps me to smile, sending another good vibe to my brain.
Support J.