What works for me is deep breath like getting fresh air, listening rain voices u can find it on tiktok rain make me calm, staying home this one works and don't at the same time like if i stay home uiwill think so many things which make me panic so i have to go out which make me panic more i don't like to be out so if u like to stay home then find things to do at home like cleaning, reading just don't sit alone and think things