I don't have panic attacks that often but, when I do, I have found cold helps: Ice water, going outside when the weather is cold, a cool shower, popsicle... anything that is cold. I think it "shocks" my system? I shared this with my father years ago (he gets them too) and it helped him as well. Hopefully it might help you too?

I have used a lot of reassuring self talk. Hugs.

What self talk things do you say? im still working on trying to figure out what to say that is best

APieceOfMyHeart, I will definitely have to do try that. it does make sense that the cold shocks your system. Thanks

Stay hydrated. Keep a glass of water next to bed. Distract your usual thought pattern with a positive image, positive word, whether it is a happy, silly, funny one, anything to change the pattern.

Best wishes.

Night is the worst for me, too. My advice would be to distract yourself. Take a cool shower, read a good book, just keep your mind busy with positivity and remind yourself that the panic will pass. I hope this helps :)

Like today I am have major anxiety and panic attacks couldn't even finish eating dinner without freaking out

I find That self talk helps as well. It’s almost like you’re taking yourself out of the situation almost to give yourself a pep talk. Also, if I’m having a panic attack at work...with every negative thought that I have...I go on Pinterest, write a positive quote on it, and stick it on my wall by my computer. (If you are able to do this at your job) sometimes I will go take a walk or go outside, close my eyes, take deep breaths, and look up so the sun is on your face. If you love music, I find that that helps too.

I understand How you feel and panic attacks are so exhausting. You will get through this!!

Hugs.

It is actually several roles that play a part in anxiety and other health related issues.
Diet is HUGE and I can NOT stress this enough.
Most ppl are magnesium AND potassium deficient. Most ppl's diet are horrible. Fast foods and prepackaged foods. Hydrogenated oils, gmo's, and pesticides and other nuero toxins sprayed on our foods contributes to anxiety big time!
If you clean up your diet to eating tons of fresh, raw, organic veggies and fruits, eating toxin free meats (organic......make sure they are grass fed ONLY, and no gmo's fed to them....EVER), keeping hydrated, exercise regularly (walking is great), deep breathing and some sort of meditation, turning off negative media (all of it), and hanging with positive ppl.........and getting proper sleep.
Insomnia is a great indicator that you are magnesium deficient.
If your digestive system is not working properly, you can not absorb the vitamins and minerals you need daily. So make sure your digestion is working properly.
Also, L-Theanine (200 mg) works great in helping you relax and fall asleep.
However, check with your health care provider first before taking this vitamin or a pharmacist (they know more than your doctor) to see if it may interfere or interact with your pharma meds or other vitamins.
It is non habit forming and only stays in the blood for around 8 hours.
IF you should decide to take vitamins, take good quality ones (not from Walgreens or Walmart....or GMC as they are filled with synthetic materials and other toxins). Go to a health food store or vitamin shop for good quality supplements and positive results.
L-Theanine works pretty quickly. It usually works within an hour for me.....the other night, it kicked in in about 15 minutes.
If you are vitamin deficient, you need to give the supplements time to turn things around. It depends on how deficient you are and if your digestive system is working properly in order for the supplements to work (toxic foods damage your digestive system and will take time to heal).

Hope this helps.

Nothing m8. i just sit it out and wait until i can be at home and alone again. Theres nothing one can do.