Another method to distract
I have had anxiety for the past 9 years and have had to deal with panic attacks for the last two years. I get palpatations, skipped beats, racing heart and dizziness quite often. I have just changed GP's as I feel my last one was not taking me seriously. He was putting everything down to anxiety/panic. Anyway this new doctor has told me of a way to distract my thoughts when I start to feel panicked are really axious. It involves seeing, feelling and hearing. You start by looking around at your environment (saying it aloud works better)
Look around you at 5 things you can see with your eyes
Example: I can see a computer screen, Book, keyboard, photo of my kids and a bottle of water.
Next list five things you can feel
Example: I can feel my fingertips on the keyboard, I can feel my bottom on the chair, I can feel my feet on the ground, I can feel my hair on my cheek and I can feel the breeze from the fan.
Next list five things you can hear.
Example: I can hear the buzz of the computer, I can hear the radio in the back ground, I can hear people talking, I can hear the tapping of they keysboard, I can hear the creaking of my chair.
Then you go down to I can see 4 things, I can hear 4 things and I can feel four things.
Keep doing this until you reach one of each and by this stage you are quite calm and distracted. It takes a bit of effort at first but it becomes easier to do as you practise.
You can do it anywhere or anyplace.