Also, are you on any meds or other psychiatric drugs? Doing IF1 and 2 are something you're going to want to hold off on until you are off meds, I think.
Anyways, for symptoms relief RIGHT NOW, DEEP BREATHING..
..concentrate on breathing all of your air out until your abs tighten... and then breath in for a count of 4 seconds, hold for 8 seconds, and then out for 8 seconds.