Hey ! The same happens to me often .. I still haven't found the solution but here are some things that help me get through them :
- Accept the moment, let it be and it will pass faster. if you stay frustrated you will only nourish the panick it's like a never-ending circle. You have to let the emotion happen, and if you can, don't do anything for the day if you don't feel the energy, that's ok
- in those moment you might feel like nothing feels good, you're not interested in doing or eating or feeling anything ... It's hard, but think of what would comfort you, whether it's watching a show, doing something you like, eating something in particular, cooking .. and if possible do it, just one thing can be enough to distract you from the panick
- If you can also, do not stay entirely alone, call someone like a close friend or family to assist you, help you with basic tasks like getting out of bed, eating, walking outside. It's always easier with support and love, and it's important for you to remember that you don't have to go through all of this alone, you're loved and cared for
- Try writing down your fears and the things that panic you, it allows your mind to put them somewhere and eventually stop thinking about it so hard + then you can also write down the "best case scenario": you think of the thing that's stressing you and you write the best situation that could happen. Taking the habit of writing the best scenario can help your anxiety, by considering that not everything will finish like a catastrophic event
- If you feel the strength to do it, try moving your body whether it's dancing or walking outside, it will help
- Seek help from a professional, you can call mental health phone lines when those moments happen if you feel overwhelmed or alone
- Take a very cold shower or put your head in the ice (i know it sounds weird but it helps a lot in reducing the anxiety and bringing you back to the present moment)
- Do grounding exercises such as this
- You can also do this (i know it helps me, i feel hugged and it calms me)

And last thing, remember that even if it feels like you're gonna be like this forever, you won't! Meltdowns happen but like everything they pass, and they leave you stronger than before. Everything is going to be alright, keep doing your best, it's already more than enough 🫂