Hey Rhysb93,
Thanks for your post. TonyWK linked to a few posts that he has written and I think it's probably worth searching for panic/anxiety attacks in the forums too. There is so many people who are in the same boat sharing their own experiences and what works for them.
I'm thinking a big part of why walking around the house might have helped is because you were kind of forced to focus on things other than your panic. Often in panic attacks we get so consumed with it we kind of ignore the world outside of it. So paying attention and grounding yourself can be a really good skill. Maybe you could look around and see what you can notice.
One grounding skill that can really help is the 5,4,3,2,1. 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
The other two important things is to remind yourself that you are not dying - although it may feel like a lie at the time you can remind yourself of last time. "I know I feel like I'm dying but I felt like this last time and I didn't die. This will pass." Keep reminding yourself of that logic. and most importantly, breathe. It's damn cliche but finding breathing techniques that work for you is so important. That might be trying to focus on your breath, or using an app, or imaginary techniques.
I hope this gives you a place to start!
