Methods that might help you. <3

Anxiety / Panic attacks.

breathe in as slowly, deeply and gently as you can, through your nose. breathe out slowly, deeply and gently through your mouth. some people find it helpful to count steadily from 1 to 5 on each in-breath and each out-breath. close your eyes and focus on your breathing.

The 333 rule for anxiety is an easy technique to remember and use in the moment if something is triggering your anxiety. It involves looking around your environment to identify three objects and three sounds, then moving three body parts.

The 5 5 5 method.

To do this, you breathe in for 5 seconds, hold your breath for 5 seconds, and then breathe out for 5 seconds. You can continue this process until your thoughts slow down or you notice some relief. When you can find your breath, try practicing the 5 4 3 2 1 technique.

Engaging your 5 senses to calm your anxiety.

What is the 5 4 3 2 1 rule anxiety?
This technique asks you to find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste

Signs of a panic attack.

Chest pain or discomfort.
Chills or heat sensations.
Derealization (feelings of unreality) or depersonalization (being detached from oneself)
Fast beating, fluttering or pounding heart.
Fear of dying.