Has anyone else ever get hit with an anxiety attack completely out of nowhere?

I was fine… and then suddenly my chest feels tight, my heart is racing, my thoughts are spiraling, and my body is in full panic mode for no apparent reason. It’s exhausting and honestly scary when it comes out of the blue like this. If anyone has quick grounding tips or things that help you calm down in the moment, I could really use them right now. I’m trying my best not to spiral, but I feel really overwhelmed.