Sharing Our Innermost Thoughts

Hey there I hope this message finds you well:)
As an 18 year old girl who has developed and experienced extreme anxiety and panic attacks during my senior year and still does my advice to you is to get out of your thought loops which basically means to stop repeating in your head your negative thoughts obsessively. I know it’s easier said that done but start by learning how to breathe properly when your overwhelmed because to me that was quite literally a life saver, when I had my first panic attack it was during school hours in the middle of a class and the first mistake that I did that led me to this panic attack was the fact that I kept repeating the same two negative thoughts in my head again and again, the second thing was that i wanted to somehow get out of me all that negative energy and so all i could think about was how much i wanted to break something but i couldn’t cause i was in a classroom and lastly i started focusing so much on my breathing to the point where i convinced myself that i couldn’t breathe and raised my blood pressure and finally i fell of my chair.
Thankfully there was a girl passing by that had experienced way worse anxiety than me and she was the only one i could listen to even though i didn’t even know her and the reason why was because she held my hand while approaching my face very calmly and she said "Listen to me there’s not a single thing that could be on your mind right now that doesn’t have at least one solution, just count with me very slowly from 1 to 5 (she made me do this around 3 times) and then we replaced the numbers with deep breathes starting from 1 to 5 and then going up to 10 by adding just 1 breathe each time, once i started feeling normal again we went to the bathroom to throw some water on my face and then she asked me what happened and to be honest i just poured all my thoughts out without even thinking about it and after we talked about it it was like it never even happened from how calm i was. So to conclude because i feel like I’ve been ranting for hours no matter the situation when you find yourself overthinking just imagine a calming face (it doesn’t have to be someone you know he/she could be imaginary as well) that holds your hand, count slowly to 5 with them and then replace the numbers with slow deep breathes by adding 1 extra each time and repeat or adjust this little formula the way it helps you!
I hope this helped and remember that we all make mistakes and we all have questions and doubts, the important thing is that we try to evolve and be a little better and a little wiser everyday through these questions and mistakes!