I've found that temperature works very well for me. Taking a cold shower or dipping my head into cold water, putting an icepack on my face, or even stepping outside without a jacket when its cold out can sometimes help shock me out of it. Just be careful to take breaks and don't let yourself get too cold. Coping mechanisms that involve thinking like naming 5 things you see, 4 things you feel, etc can be helpful for me but not until I get that initial push as when I'm actively panicking it can be hard to focus. I feel the same way about slow breathing. I mostly use temperature because it works well for me, you could definitely look more into TIPP if youre looking for other physical coping mechanisms though. Imo it can be very helpful to have a sort of reset before trying to fully calm yourself down. This doesnt work for everyone but its definitely my preferred strategy. If you want more suggestions I'd be happy to give you more here, you're also welcome to dm me. Best wishes, im sorry you're going through this I know it can be exhausting. I hope this is helpful
