As well as the tapping advice...try movements. Small ones and concentrate on them . Move each finger individually and concentrate on it. Look at the details of your finger such as the wrinkles on your skin and the way them move and describe to yourself what you notice. Keep breathing slowly as you do it. Then move to bigger movements.
When you can, walk around and describe to yourself 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and 1 you can taste.
It’s all about grounding yourself and engaging your senses. Try drinking something with a strong taste.
If you’re finding it too hard to get your breathing under control I find that breathing out until I’m empty and then taking a slow breath in whilst counting to 4 helps. I then exhale quickly with a push and almost saying ‘ha’ helps. It sounds stupid but it’s a technique my counsellor taught me when I struggle to get my breathing under control.
Hold something you like the feel of and concentrate on how it feels when you move your fingers over it and describe out loud.
I find writing or doodling and really concentrating on the way the pen moves really helpful.
Also sitting close to a window with it open or by a door in fresh air helps.
Wrapping yourself in a heavy blanket can also help.
It’s trial and error and also practice to find things that eventually work.
Pushing against a wall with your hands can help and really trying to push your feet into the ground can be helpful too.
I hope you feel better soon OP
Oh and the more you fight it, the worse it gets. Surrendering to it and letting the waves wash over me and telling myself that it’s just a panic attack and that I’m safe helps. Talk to the panic.