fIRST- halts..IF I am feeling any crap emotion I run through whether I feel
Hungry
Angry
Lonely
Tired or thirsty
Sad.
if YES0- IF FIX IT, BY EATING, RESTING....if I cannot, then I work out who can help me. A meeting, posting here, a walk, priest, friend, counsellor..
Mindful breathing...In 4, hold 7..out 8....repeat as often as want to.
Distract.
I remind myself the panic is ME. That there is no one in front of me with a gun...that is I okay and the panic will subside.