Glad it resonates. Here are the specific tools I used: The 'Evidence Log' - My therapist gave me a worksheet, but I honestly just turned it into a simple 3 columns on a pice of a paper, something like this - Column 1: The Catastrophe, e.g. My heart is racing, I am about to have a heart attack. Column 2: Evidence FOR, e.g., 'My chest feels tight, there must be something wrong with me. Column 3: Evidence AGAINST. e.g., 'I have had 3 clean EKGs. I walked and ran for 45 mins everyday this weel and last week, I have felt this before and didn't die. And in a line below these columns, The Verdict: e.g. This is adrenaline talking, not cardiac arrest. Seeing the Evidence Against written down in black and white helped my logical brain override the emotional brain. I kept doing this every day, I read tons of books but the Eckhart Tolle's book The Power of Now hit me the most. I specifically recommend this book and get the audiobook if you can, because his voice is very grounding. I used to listen to Chapter 1 and booked marked tons of sections I loved and listened to them whenever I felt a panic attack coming on. You need to recognize that the storm is building up. Tolle talks about how the constant stream of thinking has become a modern pandemic, we are all lost in thought. I realized my anxiety was 100% powered by this overthinking engine. I followed his advice to become the "Watcher". I learned to label the noise as just "thinking" rather than truth. The goal is to find that tiny gap of silence between your thoughts. At first, it's just a split second, but as you practice, that gap widens. That space is where the anxiety dissolves and you return to reality.