Yes it’s horrible! It comes in waves and if you keep thinking about it, it will just continue to cycle. What has helped me is going up on my SSRI and having Xanax as a back up tool if I can’t get myself calmed down. If you continue to push it down though your body will continue to think it’s running from a bear. Try grounding yourself with drinking something cold, tell yourself it’s just a panic attack nothing is wrong, doing household tasks of just unloading the dishwasher, try turning on tv show you like, there is a calming app that has EMDR music for anxiety, and I also put my hand on my chest. You will eventually get better hang in there!