How can I get over a really bad panic attack?

After you've come down from the adrenaline from a panic attack, try walking slowly around your house or wherever you are, while taking intermittent pauses to take a deep breath and then let it go. I find that it helps to relieve the excess adrenaline that is still there. Be kind to yourself also during this time.

Try something comforting- a soft blanket around you or stuffed animal to hold. Quiet and low lighting if possible can help. There are also a variety of grounding exercises that are helpful- go through each of your senses and see what you notice. Remind yourself where you are and that you are safe- even if you don't feel that way, repeating it in your head (or out loud if you prefer) will help convince your mind!

Knowledge is power with a panic attack, understand what a panic attack is, why it’s happening and that it won’t kill you, then try to remember what led up to it, that might help later if and when it happens again and try not to go through it alone...

Self-care is the most important thing to do to get over a bad panic attack. Taking a shower, eating food, and staying hydrated are very important. Having a panic attack is like running a marathon, its exhausting for your body to go through, so resting is important as well. Take a nap if possible, and also do something you enjoy doing like watch a TV show you love, draw, write a story, or play a game you enjoy to try and make yourself feel better.

Here's a technique taught to high stress military personnel that works pretty well. Breathe in (to a count of 6), hold that breath (count to 6), exhale (also to a count of 6). Repeat as needed. It takes me three cycles to regain my composure, but there's really no upper limit. You can also try a grounding technique. Start off by identifying 5 things you can see. Move on to 4 things you can hear. Then find 3 things you can touch. After that, look for 2 things you can smell. Finally, think of one thing you can taste. Reconnecting to the here and now is a very effective way to reduce your anxiety levels and help get through the panic attack faster.

Different people have different ways. I personally like to scroll through my phone if I am out in public, or go into my mental safe space if I have the time. My mental safe space is essentially imaginary and changes, but helps me feel calm. Sometimes I'm fighting my panic attack my imagining that I am in a lightsaber duel against Darth Vader. Sometimes I'm burning it away by pretending I'm throwing my anxiety into a campfire. Some therapists recommend chewing on a sour candy or putting ice on bare skin, as both are strong unpleasant physical sensations that sort of shock your body out of a panic attack.