Remember to breathe from your abdomen. It takes time to make that natural. Shallow breathing is normal, but it tells the brain that things are in crisis mode.
Get 8 hours of sleep.
Eat more fiber and no processed sugar. Natural fruit is fine, just don’t go overboard on it.
Go for a walk.
Stretch. Yoga is helpful.
Don’t watch or read the news.
Connect with God through prayer.
The panic attacks are physical. They are not “real”. They feel real because you are in your body and you feel them. You can learn to observe them and see them as a sign that you are going off track. Refer to the list above. What is being neglected? Do that.
I have to do all these things every day to feel human.