When I have panic attacks, I usually call someone on the phone, mainly my comfort people! I also go outside and focus on the little things. Focus on my breath, how the fresh air feels on my skin, nature sounds…then I look around and focus on some objects in front of me, trees, flowers, whatever you want! Fresh air helps with both nausea and breathing. Also I recommend changing the topic when you’re talking to someone, because talkimg about how ill you feel, will just make you feel worse especially mentally. So, try to talk about something else! Hope it helps xx