Hey Kmaas5, for me, before i go into a full force panic attack.. I literally drop everything i do immediately.

I get outside or somewhere I can catch some fresh air. And I take a deep breath to refocus my mind. If I can't go outside, sometimes I just spray a little aroma with my PromistAir spray.

But really, I find changing the environment helps me calm down.

You can try this method too! I hope it helps!

i was going to say go outside also. This helps me. Sometimes a walk around the block is enough. Another thing I do is pet my dog - but not just pet him, just ignore anything else going on and give him my full attention and getting his affection back helps. Sometimes I find playing a song I love, and singing along does the trick.

I go outside as well. Take deep breaths and try to do the 5's. Find 5 sounds, 5 sensations, 5 smells, 5 tastes, and 5 sights. Or at least do as many of those as you can. Theres also apps you can download that help with 5 minute breathing exercises and they can be pinpointed to being worried, stressed, trying to sleep, be calm, get rid of anger. Literally anything you can think of. I use these apps multiple times a day.

I go outside too, & look up at the sky & take a deep breath. My other two quick favorites are to laugh out loud for no reason (called Laughter yoga, and it works great for me!) and tensing and relaxing muscles. Here's a demo video from youtube if you're interested: https://youtu.be/SuMIeCkov1A