Hello ! I don't have anyone to tell this to so i'll tell you, i'm slowly calming down from a massive panic attack. I am arachnophobic , and i saw a HUGE black spider crawling up my wall. My dad killed it but after he started to shout at me because my room is messy and threaten me that theres even more spiders under my bed and i just had a bad panic attack ( while my dad and mom just casually went to sleep and didn't give a shit ) , now i'm shaking and i want to sleep but i'm too scared ..
close your eyes and breath in slowly and then breath out, belly breath, also relax your muscles, it’s okay, there aren’t any spiders under your bed and they will not harm you I promise, in fact spiders are more scared of you then you are of them, relaxing and belly breathing are good ways of dealing with a panic attack! Message me if it’s not working!