I take quiet time when I feel anxious or upset.

Taking a time out when you feel anxious or upset can help soothe the anxiety enough to help you rationalize the cause of your feelings and help alleviate the symptoms by either taking action or letting it go as a lesson learned.

Deep breathing can help. Some recommend using box breathing (in for four, out for four, in for four, out for four). Some say to try other techniques. However, to get those techniques to register, it may be necessary to cut through the panic first. During this time, techniques are a hindrance because it's hard to remember when your anxiety is up. The important thing to remember is to breathe as deeply as you can, slowly, and make sure your exhales are longer than your inhales.

Anxiety doesn't have to rule our lives. I hope this helps if you ever need it. Especially when someone else is having an anxiety or panic attack.