I heard that you can tighten all of your muscles really hard and relax a couple of times to release the fight or flight.

Brisk exercise.

Allowing yourself to shake and tremble.

Dipping or splashing your face with cold water for the diving reflex.

There’s deep abdominal breathing.

Breathing into a bag didn’t do much but get that Centaurworld song tauntingly stuck in my head

Or even holding your breath until it subsides (something about carbon dioxide balance in your bloodstream)

I also heard antihistamines such as Benadryl can be used to calm you.

You can try chamomile tea made with two bags or valerian pills from the supermarket I guess. Or magnesium. Rescue remedy.

There are also options like beta blockers.

YMMV

Not much of that works for me to be honest.

Usually if it’s a bad one I get in a hot shower, take prescribed medication and/or suffer through it. Maybe calling a friend if they’re free or a hotline. Try and get the regular professional appointment sooner.

When and if you can - I strongly suggest seeing a gp for valium and maybe a psych referral when and if you can face it, and getting tf out of the environment causing it or at least taking leave if possible.

Right now I suggest getting somewhere people leave you alone and maybe put something soothing in the background or call Lifeline.