I found this little gem online - it really helps, worth giving a try.
When suffering from anxiety or panic - ground yourself by doing the following :
look around you and find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
Working through the five senses to refocus on the present can halt the flight or fight response to panic by grounding yourself.
Grounding can help when you feel that you've lost control of your surroundings. Even carrying out 2 or 3 of the above stages can make a difference and refocus the mind.