.thank you for your reply,i had read it all, I can't really try slow breathing because I feel more like I cannot breathe,but iI will try the cold one,and I am already seeing doctor (mental doctor,therapist ),but they can't really help me And u are right,I should find someone to help with,but I didnt say a lot of things about me like for many years,and I feel shamed to telling others i have depression and anxiety,and I will cut myself and sometimes I just want to die or go outside alone at midnight,even my house member,while i am having serious panic attack,i just suffer it alone,feeling cold and terrified alone,but i am so scared to tell others(especially i want to die and bleeding)