I used to work in a DV hot line and we would use grounding exercises. I couldn't find a good link tho. Grounding exercises are things that bring you into the present moment (sounds counter Intuitive for panic , I know). But it isnt like meditating and breathing it's about noticing your physical surroundings . So placing hands under running water. Looking ariund your hiuse and stating the colors of things, making lists (bands, sports teams, foods, whatever ). Im going to try to find a good link for an article