take deep breaths, but you have to imagine you are filling an empty glass with water. Start by filling your belly with air first, then fill up to the ribs, than all the way to the chest. Then release in the opposite order. If you take deep breathes directly from the chest and lungs, your chest, neck and back will tense up and make it worse. You must breathe from the belly before the chest, it is kind of hard but practice.
Also, try to think of one thing, lying on the beach listening to the waves, or just one thing that makes you happy. you have to distract your self from the panic, because it will pass. Keep telling your self: it's anxiety and you won't die, you are healthy and it will pass shortly. Hope this helps.

shake it off, hands, shoulders, everything... i go to the bathroom, take a few glances in the mirror, wash my hands and i'm good for a few minutes.

That is awesome. I never looked at it that way. I will use that technique for sure. Thanks

Learn abdominal breathing and practice it everyday. It's the first thing I do when I feel the anxiety coming on. Also replacing negative thoughts with positive ones. I'm much better now and don't have to rely on medication.

Meditation, Mindfulness, and Medication. Dont forget prayer