How do I calm down after a panic attack or flashback in class without anyone noticing?

After a panic attack, or flashback, try to focus on your senses, and gather a grip on what is going on around you.

Take deep breathes. Breathe in and out. And after tell someone that you get these in class.

Quietly inhale and exhale. You can also try gripping your hands or your knee. Try counting back from 100. Pretend you're chewing gum.

Something I find that really helps me is to do this: First tense all your muscles and squeeze up, then release and exhale at the same time. The act is barely noticeable and can help significantly in calming yourself down.

Take lots of slow deep breaths. This will help a lot. Relax. Don't mind the people around you. Focus on yourself. Ground yourself.

Close your eyes and take deep breaths. Consciously concentrate solely on your breathing and think nothing else.

I️ go to the bathroom and splash water on my face. Then, before returning to class I️ sit in the stalls for a couple of minutes while mindlessly scrolling on social media to keep my mind off of whatever I️ was anxious about. After I've calmed down, I️ check the mirror to see if I️ look puffy or like I've just cried. I️ splash water on my face again, buy a drink if I️'ve brought money, and continue onto class as if nothing had happened. If needed, I️ will text my friends (that go to a different school) to vent about how I️ feel. It usually always works!