It's 6:30 am I'm in a bad panic attack

[The Genealogist]

36. I wish I could help you more, but I can offer you mental exercises that work for me

I have had bad attacks this year, one ended up with me in the ER thinking I was dying. I hate that anyone else ever has to go through these attacks.

Try this: pick an object in the room, anything. Deconstruct its appearance, slowly and methodically. Note the textures, the colors, the size, etc. Everything about it. This has arrested numerous attacks for me.

Another that helps me: review exactly where you are. The address, the township, the county, the state, the country, the continent. Think of what the building looks like, its style of architecture, the materials from which it is built. This not only shifts your brain's focus from panicking, it also helps ground you in material reality.

I hope this helps. I wouldn't wish panic attacks on anyone. They're horrid. Hope that they will end soon for you.