One exercise that can help ground oneself in the moment and distract from panicking thoughts is to name three things you can see, three sounds you can hear, and three parts of your body that are moving (or touch three objects). By doing this, you can shift your attention away from spiralling thoughts and become more focused on what's in front of you, which can also help relieve acute anxiety within minutes.
What is the 3-3-3 anxiety rule?
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