When you have panic attack try to listen to some isochronic tones or/and binaural beats for anxiety relief. You can find this on youtube. I use this when i have a bad panic and it helps.

You can also try to do something you love (drawing, playing music, dancing...)

Or you can use essential oils when it happens, you put it on your wrists and take 10 full deep breath.

At work if I had one I would go to the loo, cry, wash my face and come back and go back to work.

So long as I LOOKED normal I felt I was getting away with it. so, even though the heart was racing and I was well night hysterical, I did what I could to not look like a blubbering mess.

I had 2 winters of these. it was pretty bad, but I learned an important life lesson: when in doubt, say nowt. You can think all sorts of crazy crazy thoughts... if you don't say any of them to anybody (at work this is) you never regret it. Never.

Try this technique. Go for a walk feel the sensation of the ground as you stroll through the park. Notice how your feet feel as they lift off the ground and then when they make contact. First the left foot, Then the right. Feel how they glide through the air. Imagine each step takes you one step closer to serenity. Try it barefoot noticing the texture of the grass as it brushes against the bottom of you feet. If you feel those feelings creep up on you as you walk pick up a stick and imagine it as your anxiety hold the stick and notice how it feels in the palm in your hand. Continue walking with it telling yourself that this feeling is not welcome here. As those uncomfortable feelings arise Break off a little piece and listen the minute sound it makes as it snaps. Imagine the snap as you severing ties with those uncomfortable feelings. Cast each small piece to the wind and imagine that it is your anxiety being cast aside. When the stick is no more turn around and notice your surroundings. Pay close attention to the peace and tranquility of your surroundings. The wind as it breezes against your face. The children playing on the swing set. The care free feeling that all is as it should...

Take deep breaths and imagine your lungs is a buoy on the ocean floating gingerly in the breeze. as you breathe imagine your breath as the waves and the buoy rises and lowers to the pattern of your breathing.

These are two suggestions that I thought I would pass on to you.

I really like the 4-7-8 breathing technique, you can look it up on youtube. My old councilor told me that it is as effective as taking a benzo. It resets the brain. You could also try tapping, also found on youtube. Maybe put a rubber band on your wrist and when you have negative thoughts snap it against your wrist and replace the negative thought with a positive one.

Thank you everyone. I'm sorry I'm late responding, I'm not getting noticed of responses.

Everything right now can send me into a panic attack. I'm so sick of feeling like this.

Once you find what pattern is involved with the panic attacks, you'll be able to make a plan of action. You can do this by drawing a stick figure showing the path of the symptoms, what other things are going on, and what you are doing.

Put yourself in the moment. Breathing, staying hydrated, focusing on what is here, right now, all help.

Best wishes. You can do this!

We all feel like that sometimes. I feel like that today. But just remember that as bad as it feels it's only a feeling and it will pass. So will the thoughts. Being in the moment helps.