I get them a lot.
See if you can excuse yourself and have some privacy. A lot of the fear in the panic attack is because we don't want people to see us and think that they might we might be crazy. Also concentrate on your breathing and on all your senses. Become an observer of the feelings and of the surroundings, use your sense of touch to feel where you are sitting, the shoes you are wearing, use you hearing and listen for near sounds and far sounds. Even while people might be talking to you just fill up your mind with what all your senses are experiencing. Also take comfort in that the panic will come then peak and subside and again, just observe. Do research on Mindfulness help for panic disorder.
Take a paper. Write on it "Don't panic! Count to 10! Then Panic." Put that paper in your pocket. And when you feel like your gonna panic, take it out. Read it, put it back in, count to ten and burst out in inane laughter.
yatzee lol or other bord games thats wut my family likes to do while we wait for the food to cook or take pictures together bcuz its been so long since we've seen eachother
Sorry for the misspelling an extra words! lol! My iphone auto correct messed up.
Thanks! I get them too but have been able to control them.
Hahah its okay, it was very helpful.
Lucky. .And your welcomee (: