Surprises in general, even good ones can throw me off. Panic attacks suck, do you get other symptoms along with the hyperventilating?
This really eases my anxiety attacks, I use it all the time. Breathe in through the nose say 12345678 then breathe out through the nose also a double count 1234567891011 12 1314 15 16 etc. She explains in the video the effect on the nervous system. Feel good firemonkey.
I have a text file that I edit each week depending on what I need. It's not a hard thing to do if not having to rush to do it. In the end shopping was not done because my gt granddaughter was having problems at nursery. She gets hysterical and tearful when her mum/my stepdau/her father leave. I think its due to her not seeing many people due to shielding and lockdown . I get the feeling this is going to happen quite a lot with other children too.