It’s hard to think rationally in the middle of an attack so it can be helpful if you have all the key points for practice written down on a piece of paper to help remind you. This is called a ‘Flashcard’
I have created some flashcards for you but you may prefer to make your own based on coping skills and restructured thoughts that are most relevant to you.
Print your flashcard at whatever size you would feel comfortable reading in public. Maybe you might want it to fit in your wallet or handbag.
You may want to get it laminated?