I used to have panic attacks a lot when I was younger. It was terrible. The problem with it is it’s very hard to stop and use your anxiety tools like breathing or counting or tapping or visualizing or aromatherapy because you’re too taken off guard to react. So for me I would I would pop my Ativan and run. I would go to a “safe” place. If I was at work I would run to my car. If I was in my car I would run to the ER, If I was at home I would run to the bathroom. It sounds weird but running to a “safe” place while I waited for the Ativan to kick in was all I could do.
I highly recommend practicing your breathing exercises religiously too. Hyperventilation causes so many disturbing physical sensations that you feel like you’re going to die. So practice, practice, practice. If you don’t have a good one use mine.
breathe in for a count of 5, hold for a count of 5, breathe out for a count of 7. Just remember 5 5 7. Practice all the time. Practice during commercials, practice when you’re waiting in line, etc. That way one day you might do that instead of hyperventilating and you’ll have won the war. Good luck