Panic attacks. They suck. Here are some tips that have helped me. - I tell myself they will pass. It's easy to think that it's forever and there is no light in sight, but they pass. I tell myself this repeatably. - Cold exposure: I take a cold shower, it sucks as well but a bit less than a panic attack. It feels like it flushes all other emotions out of my body to a survival mode and my mind can think of only one thing, getting out of the cold. - Talk it through with a friend: I call someone, a friend, parent, family member and I just say "I'm not doing good right now, can you listen for a minute" and I talk through it. And finally, I go see a specialist, they have tools and tricks to get you out of that state, it's a lot easier to not do it alone. And I also go back to my basics: I do whatever is necessary to get better sleep, I do some exercise (a walk in nature, a workout, whatever), and I socialize. Sozializing is like building your mental immune system, it gets oyu out of your head.